About Exercise | Timi Gustafson, R.D.

One of the main obstacles – or excuses – for those who don’t exercise regularly is a lack of time. People say there are just not enough hours in the day to squeeze in one more thing. That’s a shame. Physical activity should never be considered an expendable item on the to-do list. At least some form of exercise should be given high priority in one’s daily routine.

It doesn’t really matter what activity or sport you choose, as long as it is something you enjoy enough to keep doing it. In any case, you want to mainly focus on three areas: Aerobics, strength and flexibity.

It Doesn’t Matter What You Do
As Long as You Do Something

You don’t have to aim for the big leagues. Anyone can benefit from low-impact activities, such as walking, Yoga or Tai Chi. Then, when you feel up to it, you can always advance to more strenuous exercises, such as running, swimming, bicycling, weight lifting, etc.

Whatever you decide on doing, stay with it for at least half an hour every day. I you haven’t exercised in a while, make sure you consult with your physician before you get started. In any case, begin slowly and build up your strength and flexibility gradually over time.

One important issue is to exercise age-appropriately. It may be tempting to find out how much gas is left in the tank, so to speak. But be careful. Many avoidable injuries (and worse) happen when folks don’t consider their limitations. Especially seniors should not exercise all by themselves and without access to immediate medical attention if necessary. The same goes for everyone who takes certain medications or whose treatment may be adversely affected by strenuous physical activity.

Some Basic Information About Exercise
Any exercise or physical activity is better than none. The goal of exercising is to increase body movement. Many people’s lifestyles do not provide enough opportunities to burn calories and fat, exercise muscles or get the heart rate going. Without enough body movement, one not only tends to gain weight, but former physical abilities begin to decline. Muscle mass shrinks. Heart- and lung capacity are reduced. Flexibility suffers. There’s no need to let this happen.
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Making Time For Exercise
Having enough time for exercise is not luxury. You will have to find the time somehow, but you can also be smart about your scheduling. There are many ways to increase your physical activity level, whether you are at home, at work or otherwise busy. Be creative and use your imagination. Take the stairs, instead of the elevator. Stretch your legs or walk around the block a few times, instead of sitting by your desk all day. There are countless opportunities…
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Calculating Your Target Heart Rate
Your target heart rate is the rate at which your heart beats when you exercise “aerobically” – that is when you exercise to the point where you burn fat. Any exercise that works your large muscle groups and gets your heart pumping between 50-85 percent of capacity for a sustained period of time is considered to be “aerobic” (or “cardio”). Jogging, brisk walking, hiking uphill, swimming, bicycling and rowing are some of the better known aerobic exercises. The Karvonen Heart Rate Formula is one of the most effective methods in use to calculate your target heart rate for aerobic (cardio) exercise, because it factors in your resting heart rate (RHR), which is a good indicator of your state of fitness.
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Regular Physical Exercise – A Habit That Must Form Early in Life
America has long been a nation of athletes. Americans win the most medals at the Olympics, rank among the top players in many disciplines and hold a great number of world records. Many new sports, including the X-games, have been invented here. The vast majority of our children play sports at an early age. But physical education (PE) has long fallen victim to financial cut-backs in most public schools all over the country. When it comes to physical exercise, especially poor children are regularly left behind and the consequences for their health are often devastating. The thought of our kids growing up without ever learning about the importance of regular physical activity is unacceptable.
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Dieting Gone Awry: When Food is Foe
Too many athletes are at war with food and their bodies. In their quest to attain the “perfect body” that is leaner, lighter and presumably faster and better, they have developed atypical eating patterns that are far from peaceful. As one client reported, “I’m trying so hard to lose five pounds but I’m getting nowhere. In fact, I’m even gaining weight. I’m “good” at breakfast and lunch, but after I get home from the gym at night, I end up devouring everything in sight. On weekends, my eating is even crazier.” Sounds familiar?
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When Food Has Too Much Power Over You
I routinely counsel food-obsessed exercisers/athletes who fear food as being the fattening enemy. They think about food all day, stay away from social events involving food, give themselves permission to eat only if they have exercised hard, and white-knuckle themselves to one meager portion at dinner. If you (or someone you know) struggles with food, keep reading.
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The Cost of Inactivity
From birth to old age, our bodies are continually changing. When we do not get regular exercise, our bodies are not only unable to stay fit, they’re fading. Physical activity stimulates our organs and makes them work at their best. If we remain physically inactive for extended periods of time, all systems are affected, right down to the cellular level where our ability to transfer oxygen for energy can be diminished. Inactivity impacts the brain, heart, muscles, blood vessels, bones, liver and other vital organs. It can also cause sleeplessness, anxiety, depression and lack of energy among other negative side-effects.
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Carbs, Protein & Performance
Should I exercise on an empty stomach? How much protein should I eat after workouts? What percentage of my diet should come from carbohydrates? Is whey a good source of protein? These are just a few of the questions addressed at the 27th annual meeting of SCAN, the Sports And Cardiovascular Nutritionist’s practice group of the American Dietetic Association. Over 400 sports dietitians gathered to learn the latest news from prominent sports nutrition researchers. This article wants to give you the information you need to choose a winning sports diet.
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When Athletes Struggle With Food Cravings and Sugar Addiction
Food cravings and sugar addictions are a source of concern and frustration for many athletes who believe that eating one chocolate bar (or whatever food they crave) will lead them to overeating, expand their waistlines, and ruin their health. They avoid chocolate like the plague and, instead, snack on only “healthy foods,” like apples and oranges. While the natural goodness of fruit is indeed the more nutritious and health-promoting choice, some nice chocolate, enjoyed in response to a hankering, can also fit into your sports diet.
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