Regular exercise brings remarkable benefits
DEAR DR. K: I haven’t exercised in years, but I’d like to start. What kind of exercise should I do?
DEAR READER: There is no single type of exercise that can meet all of your health needs. To get the most benefits from your exercise routine, you need a mix of activities. A balanced weekly exercise plan should look something like this:
› 150 minutes of moderate aerobic exercise; › two or more strength-training sessions; ›
balance exercises for older adults at risk for falls.
If this sounds overwhelming, remember that workouts can be broken up into smaller segments. For example, three 10-minute walks can get you to your daily goal of 30 minutes of aerobic exercise. And those walks can occur while you’re doing normal activities, like shopping and going to and from work, so that they don’t involve additional time.
› Aerobic. Such activities as walking, biking, running and swimming make the heart and lungs work harder. They are
great for burning calories and paring down unwanted fat. Aerobic exercise tunes up cardiovascular endurance. It is associated with lower risk for many diseases and longer life span.
› Strength or resistance trainng. This type of exercise may employ weight machines, free weights or resistance bands or tubing. It protects against bone loss and builds muscle. It also provides the functional strength you need to do everyday activities such as lifting groceries, climbing stairs or rising from a chair.
› Balance exercises.
Our sense of balance typically worsens as we age. Poor balance can lead to falls, which can cause temporary or permanent disability. Balance- enhancing activities include tai chi, yoga and Pilates. Try to do 30 minutes of balance-training exercises three times per week.
Regular exercise surely helps you achieve a healthy weight. However, I’m surprised by how many people think that losing weight is the only purpose of exercise. That’s wrong: Regular exercise brings remarkable health benefits even if it does not cause you to lose weight.