Exercise

By definition, “physical exercise is any bodily activity that enhances or maintains physical fitness and overall health.” Your reasons for exercise may be focused on weight loss or weight maintenance but can also include improving sports skills, rehabilitation after injury or surgery or just plain vanity. Who wouldn't rather look like David Beckham (professional soccer player) or Misty May-Treanor and Kerri Walsh (Olympic Beach Volleyball players)?

But as we mere mortals have full-time jobs that don't pay us to be in top physical condition (nor perhaps have the genetic makeup) we have to do the best we can with what we are given. I am personally lucky to get in 30 minutes of walking or bicycling every weekday morning. In doing so, I am achieving one-half of the Centers for Disease Control and Prevention's goals for adults. But I am not quite hitting the muscle-strengthening activities on 2 or more days a week that work all major muscle groups goal for adults. The CDC goes on to note that it would be better if adults could increase their aerobic activity to 300 minutes a week and continue to the strengthening activities 2 or more days a week. This definitely requires making a commitment and being patient with yourself and your progress. Remember--Rome wasn't built in a day.

Some quick notes and definitions:
10 minutes at a time is fine. The CDC encourages adults to break down a 150 minutes per week goal into 10 minute chunks to make it more manageable. So the idea here is 10 minutes at a morning break, 10 minutes at lunch, and 10 minutes at afternoon break and you have hit your 30 minutes in a day. Other people choose to do their exercise all in one time slot purposely scheduling it into their day like they would any other appointment. I suggest inviting another person as you are less likely to cancel or skip out on a friend or neighbor than you would by yourself.

Moderate-intensity aerobic activity means working at a level to raise your heart rate and break a sweat. Another way to look at this is to be going at a pace where you can almost keep up your side of a conversation. Some specific examples here include: walking, jogging, swimming, bicycling, doubles tennis, or pushing a lawnmower.

Muscle-strengthening activities are designed to do what it says: strengthen the muscles. This doesn't just mean lifting weights but includes use of resistance bands, calisthenics, and yoga. Repetitions (one complete movement of an activity such as lifting a weight) should be at 8-12 per set with a goal of 2-3 sets at a session for each muscle group.

The CDC doesn't recommend flexibility training but with my Physical Education background I feel the need to include this. Generally, I recommend that people think about which muscle groups they will be working during their exercise session and try to gently stretch those muscle groups. For example on the days that I bicycle I focus on the Quads and Hamstrings as well as the muscles of the calves.

Finally make it FUN. As you are going through the process that is Exercise, please don't forget to enjoy yourself. I have many patients who have a love/hate relationship with their treadmill and that I understand completely. Instead of slogging through a jog how about taking a dance class or going rollerblading? Instead of pumping iron consider a yoga class or Pilates DVD. Many patients are reporting their enjoyment of the Wii Fit. While I can't say personally how much fun it can be, I have to endorse a video game that gets people up and off the couch. Also keep in mind that variety is the spice of life so if one activity is losing its appeal change it up and Cross Train.

Sources:
http://en.wikipedia.org/wiki/exercise
www.davidbeckham.com
www.mistymay.com
http://en.wikipedia.org/wiki/kerri_walsh
http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html
http://us.wii.com