The Doctor Is In: Getting Back Into Exercise

Content sponsored and provided by Henry Ford Health

Are you looking to get back in shape in 2018? Sounds great, but you should be careful when starting a new exercise routine.  Not getting adequate physical exercise can contribute to health problems, including obesity.  According to the Centers for Disease Control and Prevention, more than one-third (36.5%) of U.S. adults have obesity.  Obesity-related conditions include high cholesterol, High blood pressure, Stroke, Type 2 Diabetes and certain types of Cancer, some of the leading causes of preventable death.  All adults should focus on getting physical exercise routinely.  Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.

HENRY FORD EXPERT:
Daniel Seidman, D.O. Family Medicine and Sports Medicine physician, Henry Ford Medical Center  Detroit Northwest

When compared to someone over age 40 who doesn't work out:
+ 75 minutes of brisk walking per week = 1.8 more years of life!
+ 150-300 minutes per week = 3.4 more years.
+ 450+ minutes = 4.5 more years.

Common barriers to getting adequate physical activity:
+  Making new habits stick can be difficult.
+  Lack of self-motivation or self-management skills.
+  Perception that exercise be boring or unenjoyable.
+  Lack of confidence in a person's ability to be physically active.
+  Lack of encouragement, support, or companionship from family and friends.

When easing back into a workout routine or beginning for the first time, start slowly.
For example:
+  10-15 minute walk several times per week, such as walking at a shopping mall or around the block.
+  The best kind of exercise is the one you consistently do
+  Find a workout you enjoy.
+  Find a workout buddy.
+  Take a fitness class for beginners.
+  Set specific goals for yourself, like signing up for a 5K later this year.
+  Integrate exercise into your daily schedule so it becomes routine.
+  Make fitness a priority and a habit.

For substantial health benefits, adults should aim for:
+ 150 minutes per week of moderate-intensity exercise, or
+  75 minutes per week of vigorous-intensity aerobic activity
+  Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.