May 2008

By: Daniel Johnson, PT
Director of Rehabilitation Services

It is estimated that half of all Americans are overweight. Many experts believe that this is a direct result of a decline in regular physical activity. There are many factors that have contributed to this trend including television, video games, the internet, fast foods, etc. Over the last ten years, the average weight of an American adult has increased by 15 pounds. Weight gain and lack of physical activity go hand-in-hand and definitely can have a negative effect on our health and well being.

Research has shown that a regular exercise program will help us look and feel better. In addition, regular exercise will help in the prevention of such diseases as heart disease, stroke, diabetes, certain cancers, osteoporosis, and hypertension.

The American College of Sports Medicine has developed guidelines for exercise to improve health, fitness, and weight control. There are three basic components of fitness: cardiovascular, muscle strength, and flexibility. It is recommended that individuals address all three components in their exercise routine.

Cardiovascular - The recommendation is to exercise 3-5 times per week for 20 to 60 minutes per session. The intensity of exercise should be at 55-90% of your predicted maximal heart rate. This is calculated by subtracting your age from 220 then multiplying that number by the percentage (55-90%). Types of exercises include brisk walking, jogging/running, biking, swimming, stair-stepper, and elliptical machines. More recently, experts have found that one can obtain the same benefit by exercising in two to six ten-minute sessions per day. For most individuals who just want to experience the health benefits of regular exercise, the recommendation is to walk briskly for 30 minutes most days.

Muscular Strength - It is recommended that individuals train with resistive exercises two to three times per week. One set of 8-12 repetitions for each major muscle group is recommended. Those major muscle groups include thighs, calves, shoulders, chest, abdomen, and back. Individuals should start with a weight that they can handle for those 8-12 repetitions and sessions should not last longer than 30 minutes.

Flexibility - These should be done two to three days per week and address the major muscle groups. Stretches should be performed slowly and held for 20-30 seconds. Do not bounce when stretching. Stretching should not be painful.

Always check with your physician prior to beginning an exercise program. This is particularly important if you have pre-existing problems such as heart disease, high blood pressure, diabetes, etc. It is important to begin your exercise session with a light warm-up activity such as gentle walking or jogging which will help prepare your body for the upcoming exercise session. Stretching can be incorporated into your warm-up activity, although research has not shown stretching to decrease your chance of injury. Following your exercise session, a brief cool-down period (slow walking) should be included.

It is important to obtain proper footwear before beginning a walking or running program. Exercise in the appropriate clothing for the current conditions. Make sure you drink plenty of fluids, particularly when exercising in warm, humid conditions.

Remember to start your exercise program slowly. Many people start a program and try to do too much, which ultimately can lead to burnout and quitting the exercise program. Overuse injuries are likely to occur if you try to do too much, too fast, too soon. Starting slowly and progressing gradually will prevent burnout and help prevent injury as well.

Listen to your body. Exercising should not be painful. Find something you like to do. If walking is boring to you, consider swimming or cycling as an exercise program. Exercise needs to be enjoyable, if it's going to be sustained. For the "Baby Boomers", many of whom have or are beginning to develop degenerative arthritis in weight-bearing joints, it is best to look for non-impact or low-impact loading exercise such as cycling or swimming, to lessen stress on those weight-bearing joints. Strengthening exercises are particularly important for individuals with arthritis as strong muscles act as "shock absorbers" to the weight-bearing joints in the body.

Many organizations are able to provide suggestions on getting into an exercise program for older Americans. AARP suggests that individuals consider exercising with others. An example would be getting a group of people to walk everyday. Advantages of group exercising include safety, socialization, increased commitment, and increased enjoyment.

The bottom line is everyone needs to exercise on a regular basis. Whether you are eight or eighty, exercise will make you feel and look better and the health benefits of being physically active will add significantly to the quality of your life.

The information provided in SPORTSCARE is intended as an aid to people dealing with athletic injuries in our community, and is not to be used as a substitution for medical advice for specific individuals or situations.

SPORTSCARE is a newsletter published by the WCA Healthcare System Sports Medicine Center and is distributed free of charge to coaches within our community.

WCA Hospital Sports Medicine Center offers diagnosis, evaluation, and treatment of all athletic or sports related injuries.

Appointments may be made by calling (716) 664-8604.

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