The Huntsville Times
By Janine Nesin
How do you stick to your New Year's resolutions that involve exercise?
The most common problem we see with people beginning an exercise program is lack of planning, which, added to enthusiasm, can be a dangerous combination. Individuals excited about a new exercise program start out too fast and too hard. This combination can result in injury and ultimately most will "fall off the wagon."
- Be sure to consider an exercise program that takes into account both your work and life schedules. Set up a plan for each week that includes time for essentials: stretching, warm-up and cool-down, cross-training and rest. Exercising with a partner encourages accountability.
- Many people, in this day and time, sit in front of a computer all day. Their muscles tighten up; they attempt to fit in exercise amongst their busy schedules and skip those essentials of an exercise routine. A general guideline is stretching and a slow pace of the exercise for five to 10 minutes to warm-up before the activity and 10 to 15 minutes to cool down at the end of the activity.
- Include in your weekly plan some type of cross-training. For example, if you choose to walk or run several days a week, take a day out to swim, ride a bike or take a yoga class.
- Strength training is also a key component of an exercise program that can be added to a weekly plan to vary your routine. When executed properly, strength training can protect joints from injury. Core strength - abdominal, back, hip and buttock muscles - is also essential.
- Be careful not to be too zealous and overdo. This can result in recurrent injuries, the inability to heal after injury, muscle aches, fatigue and lack of energy. Rest must be part of a weekly exercise plan. While you sleep, your body is busy healing and repairing the breakdown that occurs on a daily basis, so adequate time for sleep - seven to eight - is critical when attempting to start an exercise program. Overall, make sure to build in at least one day of rest each week.
- Don't forget the appropriate fuel for your body. Hydration is key. It is the lubrication for the muscles and joints. Hydration is not just drinking during exercise, but more importantly, drinking enough water on a day-to-day basis. A general guideline is eight 8-ounce glasses of water per day and 4 ounces for every 15 minutes of exercise. Sports drinks may be used intermittently for electrolyte replacement during exercise.
- Lack of planning can result in an unsuccessful exercise program due to injury. Several simple essentials need to be included in your program to ensure a positive and continuing experience. Remember to consult your physician before starting any exercise program.
Janine Nesin works for Nesin Therapy Services. She can be reached at 256-425-0300 or go to nesintherapy.com.
