Four keys areas to focus on are flexibility, strength, balance and cardiovascular fitness.
Many of my patients who labour during the day feel too exhausted at shift's end and feel that they are getting sufficient exercise. Yet they may be missing out on one or more of these key areas of fitness.
Physical fitness supports emotional and mental health. Being physically fit improves our personal sense of wellbeing. It simply feels good to have the strength, agility, coordination and energy to meet the demands of everyday life.
Adequate stretching (once your muscles have warmed up) can improve your flexibility and decrease areas of muscle tension. Often after starting a new activity, you may experience areas of soreness. Stretching can help this. Flexibility may also prevent injuries both with exercise and during your normal daily activity.
Though most of us don't want to look like bodybuilders, we can all benefit by strength training with resistance bands or light weights. It may make housekeeping and grocery shopping much easier.
Working on your balance will not only improve how gracefully you move but prevent accidents and injuries - including falls. This is especially important for the elderly who are at increased risk for falling and suffering hip fractures and head injuries.
Cardiovascular conditioning improves circulation to your brain and slows down atherosclerosis of the cerebral circulation - the large and small blood vessels that serve your brain. This decreases your likelihood of developing vascular dementia due to cerebral ischemia and multiple strokes.
Distance runners, swimmers and cyclists are familiar with the zone wherein they experience extended periods of peace and wellbeing during sustained cardiovascular activity. It can become a form of meditation and provide a daily ritual that maintains calm in your busy life.
Of course, exercise burns calories, allowing you to maintain the right energy balance, healthy body weight and percentage of body fat. Exercise can increase your lean muscle mass and thereby increase your metabolic rate.
Are you getting enough physical activity? What are you doing in each of the four key areas of activity? Could you benefit from improved strength, flexibility, balance and cardiovascular fitness?
Begin with a small goal to increase your daily activity level. At the outset, it doesn't have to involve all four types of activity. But be specific. When will you do it, with whom and where? What obstacles or excuses may come up? Anticipate these.
If you haven't been active at all, check first with your family physician. Consider a short daily walk - perhaps 10 or 15 minutes to start. After a week, you can add another 5 minutes. The keys are achieving successive incremental goals that will boost your confidence, give you the positive feedback of feeling fitter (without injuring yourself) and build your enthusiasm for achieving progressive goals.
Exercise shouldn't be a chore. Instead make it a positive routine. Getting a community gym pass is always worthwhile if you resolve to get your money's worth. Try to go at the same time each day. You'll get to know other regulars and they will soon become your informal support group. If you miss a day, they'll ask where you were.
Once exercise is part of your daily routine, consider any areas of fitness you've neglected. Again set small incremental goals - each of them doable - and build upon your successes.
In just a few short months, a well-rounded variety of physical activity will be part of your routine and you will already be experiencing the emotional, mental and physical benefits.
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Dr. Davidicus Wong is a family physician and writer. You can read more about achieving your positive potential in life at davidicuswong.wordpress.com.
