Brian D. Oostman, D.O.

There are a wide range of excuses for not getting regular exercise. People may claim they get enough exercise at work, through doing housework, playing with their kids, working in the yard or that there simply is not enough time in the day. Many patients would rather take a “magic pill” to help them lose unwanted pounds than to exercise to help control their weight.

Although weight management remains an important reason to exercise, the truth is, exercise has health benefits that extend way beyond that. If you exercise regularly, your heart will function more efficiently and you’ll lessen your risk of heart disease. You will also lower your risk for diabetes, or if you already are diabetic, achieve tighter blood sugar control without additional medication. Exercise will help you attain better blood pressure control, and in men, lessen the chance of impotence. In addition, you’ll gain lung capacity and better lung function. This, in conjunction with weight loss, can lessen the risk of developing sleep apnea. Most people who exercise regularly enjoy better quality, more restful sleep, more energy through the day, greater stress relief and enhanced self-confidence.

It only takes about twelve weeks to actually see a change when you begin an exercise program. After you make the decision, set some specific goals – perhaps through the number of pounds lost, a reduced belt size, smaller body measurements, or the number of push-ups or miles walked – whatever is realistic and appropriate for you. If your goal is weight loss, figuring out how to achieve it is really simple and does not involve any complicated formulas – simply burn more calories than you take in.

To get started, pick something you enjoy doing. This could be walking your dog, jogging around the neighborhood, playing basketball with your kids, or running up and down the basement stairs. Whatever you choose, start by doing it 3 times a week for 30 minutes at a time. Do some simple warm up and cool down stretches before and after exercising. Once you have developed a good exercise routine, crank up your basal metabolic rate by adding strength training with weights.

All exercisers experience aches and pains and you will quickly learn how to judge which are normal and temporary and which are injuries that need medical attention. Delayed onset muscle soreness is a normal condition which develops several hours after fatiguing a muscle through exercise. If you increase your exercise too quickly, you may risk sprains, strains, and/or spasms, as well as a more prolonged and severe delayed onset muscle soreness. Many people, when they first start exercising, work too hard and hurt themselves. Unfortunately, sometimes this keeps them from continuing on with their new and worthwhile objectives.

If you strain yourself, sit for a minute, stretch, and decide if you can continue. Most aches and pains are relieved using the “RICE” formula – Rest, Ice, Compression, and Elevation. You can also take over-the-counter, non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil, Motrin, Aleve) or acetaminophen (Tylenol) for a short time.

See your doctor if pain in the injured area does not improve over 7 to 10 days. You should seek immediate medical attention if you have excessive bruising or swelling, if you are unable to use an affected arm or bear weight on an affected leg, if you experience numbness or weakness in the arms or legs, or if you lose bowel or bladder control.

To help prevent aches and pains, always warm up by stretching the muscle group you are about to train first. Always observe proper form in your movements. Don’t be afraid to ask someone to help you if you don’t know how to use a machine or need a spot. Drink plenty of water before, during, and after exercise and get plenty of sleep.

Regular exercise will change your overall health and your quality of life in multiple ways. All you need to do is get started.