There have been two times in my life where exercise became a challenge. The first was when I tore my plantar (bottom of my foot) tendon training for the Austin marathon. The injury occurred 3 weeks before the race. I was told not to run at all, but being the stubborn person I am, I decided to see how far I could run with the injury. I made it 14 miles, but the pain was excruciating. I worked with a sports medicine doctor and physical therapist, determined what exercises I could still perform and continued to exercise while healing. The second time was much more challenging. I had been placed on a medication that caused me to develop pseudo-Cushing’s disease (where the body is producing too much cortisol) and I gained around 100 lbs. Exercise was almost unbearable due to the extra weight, the muscle I was losing from high cortisol levels and symptoms of fibromyalgia and chronic fatigue syndrome. Regardless of the challenge I continued to walk every day and do yoga twice a week. I knew that I had to keep moving.
Most of us are aware of the most common health benefits from exercise. These include lower risks of heart disease, having a stroke, developing type 2 diabetes, and having high blood pressure. This already seems like a long beneficial list, but there is so much more. Regular exercise lowers risk of developing cancer, especially breast and colon, prevents fractures caused by osteoporosis, and improves the health of our muscles, bones, and joints. It improves our ability to perform daily tasks such as carrying the laundry basket up the stairs, carrying the groceries into the house, and washing your floors on your hands and knees, which I like to do. Exercise lowers symptoms of depression and anxiety. It has a wonderful ability to improve mood. I know when I am feeling anxious about something I need to take a walk to lower or eliminate those feelings. One study looked at people with moderate depression and concluded that after twelve weeks the people who completed two yoga classes a week had significant lower feelings of depression. Finally, regular exercise decreases health care costs which means more money to spend on traveling, new clothes, or saving for retirement.
Now that you know the benefits of regular exercise, how do you make it a routine? The first question you may be asking is how much exercise do I need per week? Adults 18-65 are encouraged to engage in 2 ½ hours of moderate activity per week and 75 minutes of intense activity along with two days of strength training. Adults older than 65 can follow the same guideline as they are able, but if not possible need to maintain some level of activity that works for them. Wow, that sounds confusing! To break it down into simple terms you can take a brisk walk, ride your bike, or complete moderate intensity exercise on a machine at the gym for 30 minutes two times per week. When I say moderate, I mean you are breathing faster but can still have a conversation. Three times per week exercise for about 50 minutes incorporating 20 minutes of intense activity. This is where it’s difficult to have a conversation. To accomplish this, walk or ride your bike up hills, add 30 seconds to 1 minute running intervals to your walk, perform 30 seconds to 1-minute intervals on a machine at the gym in which you increase the intensity. You can also choose a spinning class or another cardio class or join an intramural sports team which will allow you to accomplish this goal. Of course, during this pandemic all these options may not be available. On your 30-minute moderate activity days add in about 20 minutes of strength training or take a strength building yoga class or Pilates class. Sounds simple, right? For many people this goal can be difficult to achieve.
First, remember this is just a guideline. Something is always better than nothing. Some helpful tips include figuring out which time of the day you like to exercise, choose activities you enjoy, find an exercise buddy to make you more accountable, and add exercise into your calendar. Once you establish a routine it will be so much easier. On Sunday I always plan what activities I will perform for the week and when. I enjoy working out in the morning, so I lay out my workout clothes the night before. If evening is your best time, bring your clothes with you to work so that there will be no excuse for not exercising when the workday is over. I also find essential oils to be helpful when I am feeling sluggish, tired, or unmotivated. I like to smell peppermint, orange, or lemon to improve my mental clarity and take away that sluggish feeling. I either apply a blend I have created or dip the cotton swab of my inhaler tube into one of these oils and carry it in my purse. As you may be realizing essential oils fit into all areas of your life.
So once you receive the okay from your medical provider, lace up those exercise shoes, and get moving. Based on my personal experience of running a marathon, six half marathons, and hiking countless miles, I have never once said I wish I hadn’t done it.
References
Hoeger, Wener, Hoeger, Sharon, Principles and Labs For Fitness and Wellness, Wadsworth, Cengage Learning, 2014.
Owen, Liz, Rossi, Holly, The Yoga Effect. A Proven Program For Depression, and Anxiety, DaCapo Lifelong Books, New York, NY, 2019.
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