Blog #7 Wellness and Exercise.
Dennis Matzkin MD
I have found the definition of wellness to be quite enlightening:
wellness
noun
1.
the quality or state of being healthy in body and mind, especially as the result of deliberate effort.
2.
an approach to healthcare that emphasizes preventing illness and prolonging life, as opposed to emphasizing treating diseases.
Some weeks ago I started blogging about how lifestyle impacts wellness and that the importance of addressing the root problem which is mainly diet but also exercise.
If you read the definitions above you will appreciate that if you desire wellness it takes deliberate effort.
It might be tempting to be passive and rationalize you present state by being a defeatist with such phrases as:
My parents have diabetes
My parents are obese
My parents died young...................I have no chance so I will adopt their same habits.
The truth is that while there may be a genetic component to illness especially diabetes and heart disease, there is a lot that one can do to minimize your own risk.
I recommend you make that deliberate effort.
If you have avoided the gym or pounding the jogging track for year I recommend that you start your program with strengthening exercises and avoiding aggressive cardio such as the treadmill or exercise bike. These workouts will cause protein and muscle loss rather than strengthen your core and will also stress your joints.
Simply lifting light weights, squatting, sit-ups and pushups will increase your heart rate and make you sweat.
Strengthening your arms, legs and back muscles will improve your posture, and protect your joints.
So head to the store and purchase some light weights:
two 5lb, 8lb 10lb. - more or less depending on your ability, but enough to feel a slight strain.
The first week spend 20 minutes working out, and increase by 5 minutes each week until you spend about 40 minutes exercising comfortably at least 5 times per week.
Perform each exercise 10 times.
- Hold a weight in each hand, slowly reach up to the sky, and then slowly bring down to your side.
- Between each movement stand on your toes and hold for two seconds
- Extend, then flex your arms in front of you x 10 and repeat standing on your toes between each movement.
- Hold one weight to your chest and squat to the ground keeping your heels to the ground but raising your toes. Keep your back straight. Do these movements slowly x10
- Repeat this but hold the weight above your head x10
- Lie on your back without weights and bring both your shoulders and feet off the ground keeping your knees as straight as possible and extending your hands towards your toes. Hold that position for count of 5 then slowly release x 10
- Turnover and perform pushups keeping your back straight and looking straight ahead x 10
Try to perform 3 sets of above exercises within 20 min.
Increase from 10-12-15-20 etc as you feel stronger.
These exercises will guarantee to make you stronger and more flexible and feel great.
Complete the program above with a quiet meditation, laying flat on the floor with your favorite relaxing music playing for 5 minutes - a great way to relax and recharge your body and mind.
