You At Your Best

Talk to your doctor The first step is talking to your doctor about a safe exercise routine, taking into account your preexisting medical conditions and medications. Nothing will derail your new regime like an injury or health complication that comes from a "weekend warrior" approach to exercise. Remind yourself why you're doing this (Experts say it helps to write it down.) The Centers for Disease Control and Prevention (CDC) says that regular physical activity is one of the most important things people can do to improve their health. And there's not a moment to lose: the older we get, the more important it is to stay active. And the majority us drive a lot and have sedentary jobs, so we are getting little, if any, physical activity during the day. When you're tempted to stay on the sofa, remind yourself that physical activity can boost your mood, improve your memory, increase your energy, help you maintain your independence and even help manage pain. Not to mention helping you lose weight and look great. Relax and make it fun "Just throw on a pair of jeans and go for a walk around the block," advises Dr. Clint Turner, who treats patients of all ages in his family practice, MANA FirstCare Family Doctors in Springdale, AR. "You can work your way up. It's really just about going and doing it. The important thing is to get into a routine. And everything helps." The CDC's physical activity recommendation is 75 minutes of vigorous activity or 150 minutes of moderate activity each week. Kids need at least 60 minutes a day. The experts advise looking for things you enjoy doing, so physical activity is something fun instead of a chore. Walk the dog, dance, play with the kids, park the car further away from the store, take the stairs. Get in the habit of moving. Take advantage of the miles of beautiful hiking and biking trails here in Northwest Arkansas. Don't go it alone Exercising with other people can help you stay motivated. A recent study from a University of Connecticut researcher found that there is a high level of correlation between users' exercise activities and their participation in digital health communities. Such communities served as motivating factors for people aiming to live healthier lives. Going to a class or having an exercise buddy can help you commit to a regular schedule and be accountable for showing up. It's also a built-in safety net if you need help or get injured while exercising outdoors. In a gym, personal trainers can serve as your exercise partner, keeping you on task. You can also join a walking or running group. The gym can be intimidating, but Melissa Hill, head of training at The Jones Center and a personal trainer for more than 20 years, thinks a good way to start is by going to a beginning class. "Find an instructor you like. Meet people. The more you can make a community of it, the better." And while it's not scientifically proven, Melissa maintains that "you immediately bond when you sweat together!" Take it easy Especially if you have not been physically active for some time, begin with gentle movement and work your way up. Warm up with five to 10 minutes of low-intensity activity such as walking. If walking is too difficult, try water exercise. Remember to stretch and breathe. "The mistake people often make is starting out too aggressively," Melissa says. "That will not only make you hurt but will also be discouraging." Apply the same slow approach to strength training, lifting only very light weights at first before gradually increasing weight. This is another place where a trainer can help. "For strength training, having a trainer is important," advises Dr. Turner. "Technique is hard to learn, you have to be taught, so you don't hurt yourself." In short, when you feel bad after a workout, you're less likely to stick with it. Start where you are, not where you want to be, and build up your strength and endurance slowly. Listen to your body. Severe soreness means you overdid it, so back off and modify. Make it short and convenient Be realistic about how much time you have to exercise, how many days you will actually exercise, remembering that even 10 minutes of exercise is better than none at all. Ideally, your workout should only take 30-45 minutes, according to Melissa. "If you're in the gym for two hours, not only are you not doing it correctly, but your brain is making that mental note that you have to have at least three hours a day to work out," she says. "So if you don't have that huge chunk of time—and most of us don't— then you won't go exercise." The location should also be convenient, within a few minutes of home or work, or even at home. Home workouts have the advantages of no travel time and no gym bag to pack and they are more viable than ever, thanks to thousands of online workouts and fitness apps. Mix it up Being consistent with physical activity is important, but so is flexibility. Maintain some activity no matter what, but feel free to vary the intensity and type of workouts. Too much of the same thing is a recipe for injury and burnout, which can lead to quitting. "I think boredom is part of the problem," Dr. Turner says. "People need to constantly mix it up and try different forms of activity, both to keep from getting bored and to work the muscles differently. Biking is totally different than swimming, versus running and walking, versus lift training or just a variety of everyday activities." This is the year to make exercise and physical activity a regular part of your lifestyle. There's never been a better time to begin. SATURdAY, dEcEmBER 28, 2019 | JAnUARY - RESOlUTiOnS nwAdg.cOm/YOUATYOURBEST | YOU AT YOUR BEST | 9

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