If you plan to start an exercise regimen soon, here’s a word of advice: expect to be miserable. That’s the word from Dr. Tyler Cooper, a preventive medicine specialist at the Cooper Aerobics Center in Dallas. He says millions of people vow at the beginning of the New Year to get more exercise, but two out of three Americans are still “sedentary” – meaning they get little or no exercise. Compared with people who exercise regularly, these folks are three times more likely to develop metabolic syndrome – a group of risk factors that includes high blood pressure, higher levels of bad cholesterol, high blood sugar and obesity.
So, to help you get started on an exercise plan, here’s what you can expect. We got this from Bottom Line Health. To begin with, Cooper says it’s a misconception that you have to exercise daily to achieve health benefits. In a study of 13,000 people, he found that walking just two miles in under 30 minutes, three days a week, is all you need to achieve a “moderate” level of fitness. However, if you haven’t exercised regularly in the last six months, that basic amount might make you miserable. You’ll feel some muscle soreness for a while, but accept it and make a commitment to keep going. You can start by walking only to the end of the block for a few days, and then gradually increasing your distance by about 10% each week, until you’re walking for 30 minutes. Cooper says very few people quit exercising after they reach the six-week mark. Once they’ve been doing it for four months, they’re nearly 100% likely to exercise on a long-term basis. Also, be sure to get a comprehensive medical checkup before beginning any exercise program. This is especially important for men age 40 and older, and women 50 and over, since your risk of cardiovascular disease rises at these ages.
You can find out more about starting your exercise plan at CooperAerobics.com. Thanks to John Tesh Radio for making us aware of this article.
