Exercise

FOR MORE INFORMATION

Sports and Exercise Video An interview with Andrew Tucker, M.D., covering the importance of exercise and how to exercise the right way. view video> Requires Real Player -- download here.

Finding the right exercise program and the right preparation:
To be physically fit you don't have to exercise hard for long periods of time. Experts agree that physical activity does not have to be vigorous, and recommend at least 30 minutes of moderate physical activity daily, or on most days of the week.

To become and maintain physical fitness, orthopaedists advise following a balanced fitness program based on these tips developed by the American Academy of Orthopaedic Surgeons (AAOS):

• Choose an activity that you will enjoy, not one that everyone else is doing or one that you might end up not liking. You are more likely to continue exercising if you are doing something that you like.

• In the beginning, follow a program that includes moderate physical activity. For 30 minutes a day, choose a variety of different activities such as bicycle riding, working in the yard/garden, or walking around the neighborhood. If 30 minutes of activity is too much or too difficult for you at first, break your program into shorter intervals, such as a 15-minute walk in the morning and 15 minutes of yard work later in the day.

• If, when beginning your exercise program, you develop some muscle soreness, be persistent and don't stop exercising. Soreness will disappear as you exercise regularly. Start out slowly, and if one activity hurts too much, switch to something else. However, do stop exercising if you experience severe pain and swelling.

• Proper warm-up with stretching exercises before beginning your daily program is crucial.

• Cool down after exercising is also important, and 10 minutes of stretching or walking after your daily program..

• Start your exercise program at a time of day that will not be too uncomfortable -- not too soon after eating or when it is too warm.

• Be sure to wear comfortable shoes that:
  • provide good support
  • do not cause blisters or calluses
  • have arch supports
  • elevate the heel one-half to three-quarters of an inch above the sole
  • have the upper part made of materials that breathe

• Wear appropriate and comfortable clothing.

• Keep exercising regularly -- if you stop following your fitness program the benefits begin to diminish in 2 weeks and disappear in 2 to 8 months.

• Consult your doctor before increasing the intensity of your program or beginning any vigorous physical activity. This is particularly true if you have an existing health problem.