Physical activity is an important part of maintaining good overall health. The American Heart Association recommends 150 minutes of moderate activity or 75 minutes of strenuous activity each week. It’s equally important that you exercise safely. Taking simple precautions can prevent injuries and ensure your physical activity contributes to your health.
Warm up
Before engaging in any activity, even a brisk walk around the block, it’s important to slowly warm up with movement. This process will gradually increase heart rate, body temperature, and joint function. By doing a dynamic warm-up, you are telling your body to get ready for physical activity. Knee bends, ankle rolls, swinging legs and arms, and swaying hips will also prevent cramping and provide the flexibility to avoid falls and injuries. Watch Kinwell health coach Heidi Beer’s presentation on KING-TV’s New Day Northwest for some essential dynamic warm-ups.
Start gradually
The most important step in starting a new fitness routine is simply to start. Don’t let ambitious goals intimidate you. Set modest, achievable targets that you can easily fit into your existing schedule. Simple active habits provide a consistent sense of accomplishment. Once you become comfortable with them, increase the duration and difficulty of your fitness routine. Whether you’re training for your first marathon or simply want to increase your stamina, it’s important to build slowly toward your goal.
Stay hydrated
Even on a wet Pacific Northwest day, physical activity will increase perspiration. Replace the water you lose through sweating by keeping a water bottle handy. Drink before, during, and after your exercise. The more intense the activity, the more water you lose and the more water you need to drink.
Maintain a healthy diet
The energy needed to stay physically active comes from the nutrition in your daily diet. This is a matter of quality over quantity. Most of the nutrients needed to keep the human body functioning in top form are found in whole foods, mainly fruits, whole cooked grains, beans and lentils, and vegetables high in both fiber and water. Healthy eating habits will compliment healthy exercise habits.
Cross train
Just as a variety of foods provide the nutrition we need; a variety of physical activities and exercises will keep various body parts and systems in top form. In general, any physical activity will involve either strength, cardiovascular components, and/or endurance. They should challenge different muscle groups—upper body, core, and legs. Having a variety of exercise options also keeps fitness interesting and prevents your routine from becoming dull and repetitive. This will also prevent wear and tear on specific joints from overuse.
Track your fitness
Keep a record of your physical activity. If you’re just starting out, then note when you are simply walking around the block or doing ten push-ups. It’s important to track what you do so you can better understand what might not benefit you and your body. Note what days go by with no movement at all. Keeping track of your activity, or lack of it, will encourage you to be more active and more varied in your types of exercises and activities.
Cool down
After your walk, run, hike, bike, or workout, take some time to cool down. Just as a warm-up routine slowly increases blood flow and body temperature, cooling down will gradually lower your breathing and heart rate. It’s a chance for your muscles to heal and your metabolism to return to its normal state.
Stretching
Stretching after your activity, exercise, or movement assists the muscles, ligaments, and tendons in building up mobility, flexibility, and strength. After cooling down, help your body heal and strengthen your muscles by doing static stretches. This is a great time to slow down, and take note of your body and be grateful for everything it does for you throughout the day.
Listen to your body
Being active is a way of communicating with your body. Exercise is a dialogue with your muscles, joints, and organs and they will tell you if they can handle greater challenges or need a more gradual approach. A cramp may tell you that you need to be warming up more or stretching after your cool-down. Running out of breath may tell you that more cardio training is needed, or to slow down and build your endurance gradually.
If you’re planning significant changes in your physical activity, consult with your Kinwell primary care team. Our behavioral health clinicians can help you set goals for healthy habits, and help you understand and manage any barriers in your way. New Kinwell patients can schedule an appointment here or by calling 833-411-5469.
