So what should your New Year’s resolutions start with? Mental health and healthy eating are two big factors for him. I covered it in last week’s column. Exercising is another one of my his three major exercises, so let’s take a look at it.
Losing weight over the winter of the holidays is an important part of this. you know what they were like Too much delicious food, but it’s a lot of fun to eat. For some of us, at least, there’s just too much liberating, and it adds calories. is.
The average American gains 4 pounds in the winter, and unfortunately many are unable to lose that weight. Studies show that many people lose 2 pounds each spring, but do the math. If he loses only 2 out of 4 pounds each year, after 10 years he will be 20 pounds heavier. That’s a lot of extra weight.
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So where do you start? Eating less is obviously the first step. We talked about it last week. But losing weight also means exercising. Exercise has three components: aerobics, strength and balance. All three must be hit to have an effect.
- in a general sense, means to make your heart run faster than it does now.
Much has been written about what kind of aerobics you should do, and for many researchers it involves reaching a target heart rate. Start by calculating your beats per minute. Just subtract your age from 220.
Then calculate your target heart rate. The Centers for Disease Control and Prevention states that for moderate-intensity physical activity, your target heart rate should be between 64% and 76% of your age-related maximum heart rate, with a slightly higher heart rate (maximum heart rate 77% to 93% of ) for strenuous activity.
If you’re on beta blockers or other heart medications, your heart rate won’t get that high, so that calculation won’t work. You can aim to reach
For ultimate fitness, I think heart rate calculator is good. But there is also another way of looking at this. I’m sweating. Everyone should engage in 20 minutes of sweat-inducing exercise several times a week. Keeping your mind healthy is important to living a long and healthy life.
Then let’s see Balance
- To help with this, dancing is great, Tai Chi is great, walking and hiking are great. I use a cane to help me keep my balance. I hate falling I hate it, I hate it, I hate it And when he turns 75, his risk of falling and dying increases dramatically.
Older people who fall and break their hips have a 25% chance of dying over the next two years. If you don’t do balancing activities, you are more likely to fall. From a balance standpoint, I feel good enough to keep skiing. It’s a sport that requires balance, and it can help you balance.
Find what you like. Anything that moves you in space should be another part of your exercise plan.
Finally, strength
- Working with weights of all sizes is perfect for this. It doesn’t have to be big. Visit the web to find weight exercises that work for you.
Kettle bells, isometric rubber stretchers, and small handheld dumbbells can all be included in your plan. Even old-fashioned calisthenics, where you use your own body weight to resist, are effective. It’s like what you learned in high school in the 60’s.
Now that I realize I’m a little allergic to exercise, having a personal trainer is beneficial. I’ve been using Matt at Onward Physical Therapy Madison for years. He knows what I can do and pushes me to the limit. Doing what I think I can’t do makes me stronger and healthier.
You can also take classes at your local gym, spin, Pilates, circuit training, water aerobics, cycling, boot camp or Zumba. And this is just a partial list of what is available.
my spin: Heading into 2023, it’s time to move it or lose it. Have a good year.
This column provides general health information. Always discuss your concerns with your healthcare provider. Dr. Paster does not imply or provide an ongoing relationship of any kind to those who submit questions.The opinions expressed by Dr. Paster in his columns are personal and are those of SSM Health does not represent or reflect
.
