Beating the Obstacles

What do I need to get fit? A checklist to help you!

What types of exercises should you do to develop a balanced exercise plan? There is no one-size-fits-all answer, as a well-rounded routine requires a mix of activities throughout the week. Comparing it to a diet, solely relying on one type of exercise is like having a diet composed solely of fruit - it may be beneficial to some extent but lacks the variety of nutrients found in other foods like fish, vegetables, nuts, and whole grains.

To create a balanced exercise plan, consider the recommendations provided by the Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services. They suggest the following types of exercises to include in your weekly routine:

• 150 minutes of moderate aerobic exercise per week (e.g., 30 minutes on each of five days) or 75 minutes of vigorous aerobic activity (or a combination of both).
• Two or more strength training sessions per week, with at least 48 hours between sessions to allow muscles adequate time to recover.
• For older adults at risk for falls, incorporate balance exercises.

If the thought of fitting all of this into your schedule feels overwhelming, remember that workouts can be divided into shorter segments. For instance, three 10-minute walks throughout the day can help you achieve your daily goal of 30 minutes of aerobic exercise.

In addition to including these exercises, it's essential to start each workout with a simple warm-up to gently prepare your muscles and increase blood flow. This can be something like marching in place. At the end of your workout, take five to 10 minutes to gradually reduce the intensity of your activity during the cool-down phase, followed by stretching to prevent stiffness.

To get started on your balanced exercise program, read on to explore each component in more depth and discover a variety of activities and exercises to suit your preferences and needs.

Aerobic exercise:

Aerobic exercise, also known as cardio or endurance activities, is highly effective for calorie burning and reducing unwanted fat. It involves engaging in physical activities that increase the workload on your heart and lungs. Examples of such exercises include walking, biking, running, and swimming.

Participating in aerobic activities raises your heart rate and breathing rate temporarily, which facilitates the delivery of more oxygen to your muscles and improves cardiovascular endurance. These exercises are linked to a lower risk of various diseases and are associated with a longer lifespan.

How much should you do?

It is recommended to aim for a weekly total of at least two and a half hours of moderate aerobic activity or one hour and 15 minutes of vigorous aerobic activity. If you prefer a combination, ten minutes of vigorous activity is roughly equivalent to 20 minutes of moderate activity. To achieve even greater health benefits, especially for weight loss, you can raise your weekly goal to five hours of moderate activity or two and a half hours of vigorous activity. It's important to note that each exercise session should be at least 10 minutes in duration.

Let's start walking!

Walking is a safe and adaptable exercise suitable for individuals of all ages and fitness levels. It allows you to set a comfortable pace without putting excessive strain on your joints or elevating your heart rate to risky levels. To add a greater challenge, you can increase the duration, and distance, or tackle inclines to enhance your endurance. Additionally, incorporating resistance bands into your walk can help tone your muscles as you go.

To make the most of your walks, consider the following tips:

• Choose a safe walking route: Opt for quiet streets with sidewalks, park trails, athletic tracks at local schools, or indoor shopping malls for a secure and enjoyable walking experience.
• Invest in proper footwear: Find shoes with supportive yet flexible soles that provide cushioning for your feet. Prioritize comfort when selecting walking shoes and shop later in the day when your feet are at their largest size. Shoes with "breathable" uppers, like nylon mesh, can be beneficial.
• Dress comfortably and safely: Wear lighter clothing than you would if you were standing still, and dress in layers to easily adjust to changes in temperature. For added visibility, especially during low-light conditions, consider wearing light-coloured clothes and a reflective vest to ensure drivers can see you.
• Warm-up and cool-down: Always start your walk with a five-minute warm-up, beginning at a slower pace. At the end of your walk, gradually slow down to cool down, even if you don't feel sweaty.

Now, you're ready to embark on a rewarding walking routine that caters to your needs and sets the stage for improved fitness and well-being. Enjoy the journey!

Focus on proper technique during your walk to maximise its benefits:

• Maintain a brisk, steady pace, but don't hesitate to slow down if you find yourself too breathless to hold a conversation.
• Stand tall with your head held high and your chin level, looking 10 to 20 feet ahead of you.
• Lift your chest and keep your shoulders relaxed, avoiding tension in the upper body.
• Ensure that your toes are pointing straight ahead while walking.
• Allow your arms to swing naturally at your sides. If you wish to increase your speed, bend your elbows at 90-degree angles and swing your hands from waist to chest height.
• As you step, land on your heel first and then smoothly roll forward onto the ball of your foot, using your toes to push off.
• Take comfortable strides, and if you want to go faster, focus on taking quicker steps rather than elongating your strides.

By practising these techniques, you can make your walking routine more effective and enjoyable while minimizing the risk of strain or discomfort.

Strength Training:

Strength or resistance training involves using equipment such as weight machines, free weights, or resistance bands to protect against bone loss and build muscle. It enhances the ratio of lean muscle mass to fat in your body and holds a significant place in your exercise regimen.

Strength training occurs when your muscles face a counterforce stronger than usual, like pushing against a wall or lifting a dumbbell. To make your muscles stronger, you gradually increase the weight or resistance. Besides toning your body, strength training provides functional strength for everyday activities like lifting groceries, climbing stairs, getting up from a chair, or catching a bus with ease.

How much should you do?

The Physical Activity Guidelines for Americans recommend engaging in strengthening exercises for all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms) two or more times per week, with at least 48 hours between sessions. Performing one set per session is effective, but some research suggests that two or three sets may yield better results. Aim for eight to 12 repetitions (reps) of each exercise. Your body requires at least 48 hours of recovery time between strength training sessions to build more muscle and increase strength.

Getting Started:

Follow these tips for safe and effective strength training:

• Prioritize form over, weight: Ensure proper alignment and perform each exercise smoothly. Incorrect forms can lead to injuries. Consider starting with no weight or very light weight to learn the routine. Focus on slow, controlled lifts and descents while targeting specific muscle groups. Hold your body in a specific position and consciously contract and release the targeted muscles to isolate them.
• Pay attention to tempo: Maintain control and avoid relying on momentum to maximize strength gains. For instance, count to four while lifting a dumbbell, hold for two counts, and then count to four while lowering it back to the starting position.
• Breathe properly: During strength exercises, remember to exhale as you lift, push, or pull, and inhale as you release. Counting your tempo aloud can help ensure you don't hold your breath during the exercises.
• Challenge your muscles: Choose the right weight for each exercise. The weight should tire the targeted muscles by the last two reps while allowing you to maintain proper form. If you can't complete the minimum number of reps, opt for a lighter weight. When it starts feeling easy, increase the challenge by adding weight (around 1 to 2 pounds for arms and 2 to 5 pounds for legs) or using a stronger resistance band. Alternatively, perform an additional set of reps (up to three sets) or increase the frequency of your strength training sessions per week. Always prioritize good form and ensure the targeted muscles feel tired by the last two reps.

Allow Muscles Time to Recover:

Strenuous strength training leads to tiny tears in muscle tissue, which is essential for muscle growth. To facilitate recovery, always allow a minimum of 48 hours between sessions. For example, if you perform a full-body strength workout on Monday, wait until at least Wednesday before repeating it. During the days between strength training sessions, you can engage in aerobic exercises. For partial-body strength sessions, consider doing upper-body exercises on Monday, lower-body exercises on Tuesday, and so on, while incorporating aerobic exercise on as many days as possible.

Balance Exercises:

As we age, our sense of balance often declines, increasing the risk of falls and potential injuries. Medical conditions like neuropathy, medication side effects, uncorrected vision issues, or reduced flexibility can further compromise balance. Tai chi, yoga, and Pilates are excellent balance-enhancing activities, and strength training exercises that target core muscles in the abdomen and back can also help improve balance.

How much should you do?

For older adults at risk of falling, the guidelines recommend 30 minutes of balance training and muscle-strengthening exercises three times a week, along with at least 30 minutes of walking activities twice a week or more.

Flexibility Exercises:

Flexibility exercises, including stretching and yoga, can counteract muscle shortening and tightening that often occurs with age and inactivity. Stretching elastic fibres surrounding muscles and tendons helps improve muscle range of motion and can enhance athletic performance and functional abilities for daily tasks.

It is now recommended to perform flexibility exercises after a warm-up, such as an easy walk or sport-specific routine, to increase blood flow and oxygen to the muscles. Avoid prolonged stretching before exercise, as it may decrease muscle contractile force.

How much should you do?

The Physical Activity Guidelines for Americans do not provide specific recommendations for incorporating flexibility exercises. However, the American College of Sports Medicine suggests that older adults engage in flexibility exercises on the same days as aerobic or strength activities, or at least twice a week.

Getting Started with Stretching:

When starting a stretching routine, consider these safety tips:

• Check with your doctor: If you have joint disease, arthritis, or have undergone joint replacement, consult your doctor before starting stretching exercises.
• Warm up: Always warm up for five to 10 minutes before stretching, or incorporate stretching into your cool-down routine after exercising.
• Stretch all muscle groups: Similar to strength training, ensure that your stretching routine targets all major muscle groups.
• Avoid bouncing: Never bounce while stretching, as it can trigger a contracting reflex that tightens the muscle instead of loosening it.
• Feel mild tension only: Stretch your muscles until you feel mild tension, but never push to the point of pain.
• Breathe: Breathe comfortably through your nose while stretching.
• Hold and repeat: Hold each stretch for 10 to 30 seconds and repeat two to six times, totalling one minute for each stretch.

Getting fit is not about following any single type of exercise or diet. You need to understand your body, its needs, and many other things. We’ve tried including all possible information in the above guide. Hope this guide helps you develop a plan to keep you fit and healthy!