The Tribune

By Dr Bernie Hanna

Exercise and physical activity can benefit every area of your life. They can help maintain and improve your physical strength and fitness; Help improve your ability to do the things you want to do; Help improve your balance; Help manage and prevent diseases like diabetes, heart disease, breast and colon cancer, and osteoporosis; Helps to decrease the risk of injuries; Help reduce feelings of depression, may improve mood and overall well-being, and may improve or maintain some aspects of cognitive function, such as your ability to shift quickly between tasks, plan an activity, and ignore irrelevant information; Help to control your overall weight.

As you have probably noticed, the key word is you. The benefits you gain from physical activity will depend on your starting point and how much effort you put into it. You will need to match your physical activity to your own needs and abilities. For example, some people can swim a mile without thinking twice about it. For others, a slow walk to the corner and back is a big achievement. Exercise and physical activity are good for just about everybody, and there are many activities to choose from.

A body in motion, stays in motion. A body at rest, stays at rest.

Getting started is usually the biggest challenge. So you have to set goals, and stick to it. Today, I will decide to be more active. Tomorrow, I will find out about exercise classes in my area. By the end of this week, I will talk with my friend about exercising with me a couple of times a week. In the next two weeks, I will make sure I have the shoes and comfortable clothes I need to start walking.

To help you get started and keep going, here are three ways to approach exercise and physical activity.

1. Include Physical Activity in Your Everyday Life

Physical activity needs to be a regular, permanent habit to produce benefits. Again, the key word is you. Set yourself up to succeed right from the start by choosing activities that appeal to you, exercising safely, charting your progress to see your success, and making your activity routine fit your personal lifestyle. Here are a few ways to make physical activity a regular part of your daily life.

Make it a priority. Many of us lead busy lives, and it’s easy to put physical activity at the bottom of the “to do” list. Remember, though, being active is one of the most important things you can do each day to maintain and improve your health. Make a point to include physical activities throughout your day. Try being active first thing in the morning before you get busy. Think of your time to exercise as a special appointment, and mark it on your calendar.

Make it easy. If it is difficult or costs too much, you probably won’t be active. You are more likely to exercise if it is easy to do. Put your 2-pound weights next to your easy chair so you can do some lifting while you watch TV.

Walk the entire mall or every aisle of the grocery store when you go shopping. When you go out to get the mail, walk around the block. Join a gym or fitness centre that’s close to home. You can be active all at once, or break it up into smaller amounts throughout the day. Do more of the activities you already like and know how to do.

Make it social. Enlist a friend or family member. Many people agree that having an “exercise buddy” keeps them going. Take a yoga class with a neighbour. If you don’t already have an exercise partner, find one by joining a walking club at your local mall or an exercise class at a nearby centre. Take a walk during lunch with a co-worker.

Make it interesting and make it fun. Do things you enjoy and pick up the pace a bit. If you love the outdoors, try biking, fishing, jogging, or hiking. Listen to music or a book on CD while walking, gardening, or raking. Plan a hiking trip at a nearby park.

Above all, make it an active decision. Seize opportunities. Choose to be active in many places and many ways:

When you unload the groceries, strengthen your arms by lifting the milk carton or a 1-pound can a few times before you put it away.

When you go shopping, build your endurance by parking the car at the far end of the parking lot and walking briskly to the store. Instead of calling or e-mailing a colleague at work, go in person — and take the stairs!

Take a few extra trips up and down the steps at home to strengthen your legs and build endurance.

Try to do some of your errands on foot rather than in the car.

Multi-task the active way: While you’re waiting in line, practice your balancing skills by standing on one foot for a few seconds, then the other. Gradually build up your time; While you’re talking on the phone, stand up and do a few leg raises or toe stands to strengthen your legs; Take advantage of small bits of “down time” to do an exercise or two. For example, while you’re waiting for the coffee to brew or for your spouse to get ready to go out, do a few wall push-ups or calf stretches.

Make an activity log: For a couple of weekdays and a weekend, write down how much time you are physically active (for example, walking, swimming, gardening, playing a sport, dancing, lifting weights). The goal is to find ways to increase your activity.

Follow these tips to avoid injury: When starting an exercise program, begin slowly with low-intensity exercises; Wait at least 2 hours after eating a large meal before doing strenuous exercise; Wear appropriate shoes for your activity and comfortable, loose-fitting clothing that allows you to move freely but won’t catch on other objects.

Warm up with low-intensity exercises at the beginning of each exercise session.

Drink water before, during, and after your exercise session.

When exercising outdoors, pay attention to your surroundings — consider possible traffic hazards, the weather, uneven walking surfaces, and strangers.

Stop exercising if you: Have pain or pressure in your chest, neck, shoulder, or arm; Feel dizzy or sick to your stomach; Break out in a cold sweat; Have muscle cramps; Feel severe pain in joints, feet, ankles, or legs.

At the end of the day think about How important this is to you.

Life gives you one chance so make the best of it.

• Dr Bernie Hanna is a bariatric surgery and general surgery doctor whose family hails from Acklins and Inagua. He established the Weight Loss Institute of The Bahamas.