Physical Therapy Today: A new year, a new you - Part II - Exercise for life

In the last Physical Therapy Today article, "A new year, a new you - Part I - Lifestyle changes," I wrote about how to accomplish permanent lifestyle changes so you can have a healthier, happier, and longer life. Today, we will consider one important factor, your exercise habit, when taking inventory of your current lifestyle and what changes need to be made.

I can hear you all groaning. Exercise, for some, is not enjoyable. There are certain barriers to overcome to make exercise a part of your lifestyle. For example, rearranging a busy schedule, finding childcare, working around physical limitations, learning how to exercise appropriately, finances, dealing with self-consciousness or low self-esteem, or overcoming low motivation can all be barriers to exercise. If you accept these barriers at face value, exercise will be difficult, if not impossible, but if you are willing to challenge your perceived barriers, you will find compensating joys and rewards of regular exercise. Remember, the key to making a permanent lifestyle change is accomplishing the change through small, incremental, and attainable steps.

Why do most of us exercise? The number one answer is "to lose weight." Many times our weight loss efforts fail because of society's push of unrealistic diet programs and exercise expectations. These programs in and of themselves set us up for failure before we even get started. Appropriate exercise, combined with eating healthy and moderately-but not "dieting," will make a positive and healthy impact on your weight. If we change our focus to the healthy benefits of exercise, we will exercise for the right reasons and have more success. So, let's take a look at some of the healthy benefits of exercise.

• Better breathing. Circulation is improved and the lungs become more efficient at providing oxygen.

• A stronger heart. The heart pumps out more blood per beat and beats fewer times per minute, thus making your heart stronger and lowering your heart rate.

• Lower blood pressure. Studies have shown people with high blood pressure who have taken up brisk walking can lower the resting systolic and diastolic blood pressure by 10 points.

• Lower cholesterol. A brisk walk of about 2.5 hours per week has been shown to lower cholesterol.

• Stronger immune system. Moderate exercise helps your immune system, while intense exercise can actually weaken it.

• Better bowels. Exercise can help keep your bowels regular and prevent constipation.

• Better Sleep. Total sleep time and deep sleep time can be increased, while time falling asleep can be decreased.

• Ease depression and anxiety. Evidence suggests exercise raises the levels of certain mood-enhancing neurotransmitters in the brain, boosts feel-good endorphins, and decreases levels of the stress hormone cortisol. Exercise also releases muscle tension and increases body temperature which may have a calming effect.

• Less body fat. Exercise burns calories and builds muscle. The more muscle mass you have, the more calories you burn at rest and during exercise. Metabolism is increased.

Now that you're "sold" on exercise, it's time to get moving. And moving is where it all starts. You don't have to run a marathon or exercise until your clothes are dripping with sweat, you just need to get moving! There are many ways to exercise, but to reap the maximum health benefits you need to address cardiovascular and muscular fitness, flexibility, and body composition. The need and mode of exercise will vary from person to person depending on factors such as age, current level of fitness, and whether any physical or medical conditions will impact an individual's workout. If you are beginning a new exercise program, you should always consult with a qualified exercise professional such as physical therapist or personal trainer. And if you have a medical condition, or feel pain or dizziness while exercising, you should consult with your doctor before beginning.

With the above in mind, it's important to look at general exercise guidelines for various groups. In October 2008, the United States Department of Health and Human Services announced its most recent physical activity guidelines on a group-by-group basis. Here is a summary of the guidelines:

• Children and Adolescents – 1 hour or more of moderate or vigorous aerobic physical activity per day, including vigorous intensity three days per week. Examples of moderate aerobic exercise include hiking, skateboarding, and bicycle riding. Vigorous aerobic intensity activities include jumping rope, running, or sport play. Children and adolescents need bone strengthening activities such as jumping rope or skipping at least three days per week.

• Adults and Older Adults – 2.5 hours per week of moderate intensity aerobic physical activity per week, or 1 hour 15 minutes of vigorous aerobic physical activity per week. Walking briskly, gardening, and housework are examples of moderate activity, while race walking, jogging, swimming laps or hiking uphill are examples of vigorous activity. For more extensive health benefits, adults should increase their moderate intensity aerobic exercise to 5 hours per week or 2.5 hours of vigorous exercise. Adults should perform muscle strengthening activity two days per week. With older adults, if a medical condition prohibits their ability to follow these guidelines, then they should be as physically active as their abilities and conditions allow.

• Women during pregnancy – 2.5 hours of moderate intensity aerobic physical activity per week during pregnancy and the time after delivery. The time should be spread throughout the week. Pregnant women who want to engage in vigorous aerobic physical activity need discuss this and get approval from their health care provider.

• Adults with disabilities – Those who are able should follow the "Adult and Older Adults" guidelines. If they are not able to meet the guidelines, then they should engage in regular physical activity according to their abilities and should avoid inactivity.

• People with chronic medical conditions – Those with chronic medical conditions can gain important health benefits from regular activity, and they should do so with the guidance of their health care provider.

Coming soon...A new year, a new you - part III - Final tips.

Casey Cortney, MPT is a licensed physical therapist and owner of Sidney Rehabilitation & Wellness Clinic. Casey can be reached at 308-254-4979 or by visiting the website at http://www.sidneyrehab.com.