Exercise: How Much Do You Really Need for Real Results?
Many people think they need to spend hours every day exercising to see real changes. The good news is that you don't have to turn your whole life upside down to get the amazing benefits of moving your body. You can start small and still see big improvements in how you feel and look.
Exercise helps you in so many ways. It gives you more energy, helps control your weight, makes your heart healthier, and can even help you live longer. The real question is how to add more movement to your day without feeling overwhelmed or dreading it.
The secret is knowing yourself and your body first. This helps you avoid getting hurt, which is the fastest way to stop exercising altogether. Forget the old saying "no pain, no gain." That's not true and can actually harm you. If something hurts while you're exercising, stop right away. Your body is telling you that you're pushing too hard.
The best exercise is one you can do regularly. If you hate running, don't force yourself to run. You can get excellent results riding a bike or using an elliptical machine without hurting your joints. If your hips, knees, or ankles bother you, swimming might be perfect for you.
Small changes in your daily routine can make a huge difference. Park a little farther from the store entrance and you'll get extra steps plus an easier parking spot. You don't have to climb seven floors of stairs. Take the elevator to the third floor and walk up the last two. Try walking up two flights of stairs every hour and a half at work. By the end of your day, you'll have climbed ten flights without even thinking about it.
Building muscle is important, especially when you're losing weight. You don't need heavy weights or an expensive gym membership. Keep resistance bands at your desk and do fifteen minutes of exercises every few hours. By day's end, you've done forty-five minutes of strength training.
Set yourself up for success with simple tricks. Put your workout clothes next to your bed so you see them first thing in the morning. If you're not a morning person, leave your gym clothes on your car seat as a reminder to exercise before or after work.
These small changes remove the barriers that stop people from exercising. When you make it easier to move your body, you're much more likely to stick with it. You absolutely can do this, and remember that every step counts toward a healthier you.
This article is strictly for informational purposes. Please have a conversation with your healthcare provider so that you get a personal recommendation based on your health.
Stay Healthy Stay Strong
Dr. Leon Katz
To my wonderful patients, the best way to show your appreciation for your care is to share our practice with your loved ones and your friends.
