Exercise Basics – Make These Healthy Changes
Your Power of 3 Exercise Checklist
Just like a healthy, well-balanced diet, adding frequent exercise to your routine is a key component of achieving and maintaining your lower weight. It helps change your metabolism from fat-storing to fat-burning. In my experience, the patients who make exercise a regular activity lose the most weight and keep it off long term. You need to start forming this habit now. Each person’s body and exercise tolerance is different. That is why your exercise program will be designed by you. You know yourself better than any doctor.
I suggest you include aerobic (“cardio”), resistance (strength) and flexibility exercise into your routine for best results. Try different exercise programs to find what is right for you. Learn what is available in your community. Warm water exercise (such as lap swimming or water aerobics) is excellent for those with joint pain. Home exercise videos are another option if you do not have access to a nearby gym.
For your Power of 3 Exercise Checklist, choose a few goals from below…or make up your own. Hold yourself accountable by checking each box daily. Return your form to my office monthly. An online version that you can download, fill out electronically, and email to us is available below.
— A pedometer can really help you objectively gauge your walking. On average, inactive people take 2000 to 4000 steps per day, moderately active people take 5000 to 7000 steps per day, and active people take 10000 or more steps per day.
— Just 10 minutes of brisk walking can give you an hour or two of increased energy.
— When it comes to exercise, peer pressure can be both healthy and motivating.
— Your ideal workout spot may be the one in which you feel most at home.
— Exercise is as much for the mind as it is the body.
— Muscles have memory. The more you exercise, the more your body will adapt.
— Doing moderate workouts consistently is better than doing intense workouts inconsistently.
— You can regain about 20 years’ worth of age-associated losses in strength and muscle mass within about 2 months of resistance strength training.
— One study showed women who diet and do strength training lose 44% more fat than the ones who diet only.
— Stronger muscles are LESS injury prone.
— RESPECT the exercise time you schedule on your calendar as if it was your biggest client or closest friend. Honor appointments with yourself and do not break them.