Many New Year's resolutions include the desire to eat right, get more exercise and the idea of taking better care of one's health.
After what may have been a well-fed holiday season, the path to a "healthier you" can be challenging, but this is a good time to consider a new regimen to eat right and stay fit with regular exercise.
"Exercise is medicine. We have known for decades, and validated through many clinical studies, that exercise is good for you, regardless of your current health status," said Dr. Steven Wilson, a locally known fitness advocate and medical director of the Redlands and Yucaipa Family Clinics for Redlands Community Hospital.
"Sedentary adults will lose muscle mass faster than those who are moving their bodies, and sitting for long periods can have adverse health effects," Wilson said.
In addition, following a sensible and regular physical exercise program is both mentally and emotionally rewarding. Most Americans know that aerobic exercise is important for improving cardiovascular fitness and for losing fat, but many neglect to stretch daily or to perform some type of strength training that it takes to become truly fit.
This applies to older adults, too. According to the American Senior Fitness Association, middle-aged people should keep in mind that a fit 70-year-old who has remained active can be as strong as an unfit, sedentary 30-year-old. In fact, an active person will decline physiologically only by about 1/2 percent per year compared to an inactive person who will decline by about 2 percent.
Following are some fitness tips.
• Obtain medical clearance from your doctor before you begin an exercise program.
• Stop exercising if you feel pain.
• Don't exercise when you are injured, sick, or running a temperature.
• Don't overstrain during exercise.
• Don't hold your breath during exercise.
• Always warm up.
• Always cool down.
• Drink plenty of water before, during and after exercise.
• Avoid heavy meals for about two hours before energetic exercise.
• Use sunscreen, hats, visors and sunglasses during outdoor daytime exercise. • Think safety at all times.
• Use the right equipment and wear the right clothes for exercise. Dress in layers, wear fabrics that allow heat to escape and wear good shoes.
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• Work at an effective, yet comfortable, intensity level. You should be able to carry on a normal conversation while working out.
• Use good posture during exercise.
• Stop exercise and consult your physician immediately if you experience any of the following:
• Pain or tightness in the chest, neck or throat
• Considerable difficulty breathing
• Abnormal heart rhythm, nausea, dizziness, lightheadedness or visual interruption
• Excessive cold sweat or extreme or lasting weakness or fatigue after exercise
Source: Redlands Community Hospital
