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Starting an Exercise Routine

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Individuals should always consult with their Physician before starting a new exercise routine if they have any chronic health problems.  The human body was designed for activity, and by exercising regularly and making smart food choices, you’ll look and feel better every day. Fitness is about improving muscular strength and endurance, cardio respiratory strength and endurance, and flexibility through regular physical activity. That even includes things like walking the dog, or raking leaves.

In general, you should be getting 150 minutes a week of physical activity. 150 minutes may sound like a lot, but when you break it down, it equals 2 hours and 30 minutes over a 7 day span. That is only 10 minutes a day of doing moderate or vigorous physical activity that is over and beyond your normal everyday routine.  Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 10 minutes of physical activity every day and build up from there.

The health benefits of regular exercise and physical activity are hard to ignore.

Exercise controls weight: Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can’t do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or parking in a space that is farther away from your destination.

Exercise combats health conditions and diseases: No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. Regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer and arthritis.

Exercise improves mood: Had a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. Being in good shape can reduce anxiety and depression, help you manage stress better and improve your self-esteem which can boost your confidence.

Exercise boosts energy: Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. When your heart and lungs work more efficiently, you have more energy to go about your daily chores and routines.

Exercise can be fun: Staying active is a great way to have fun, make new friends and also spend quality time with family and loved ones. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Take a dance class, go hiking or join a sports team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

You do not have to join a gym to get the benefits of exercise and physical activities. Here are some you can do on your own, with a group of friends or family members.

• Use a push mower to mow the lawn.
• Go for a walk in a nearby park.
• Take the stairs instead of an elevator.
• Go for a bike ride with the kids/family.
• Walk with a friend over the lunch hour.
• Volunteer to become a coach or referee.
• Sign up for a group exercise class.
• Join a softball/ basketball/volleyball league.
• Do some gardening.
• Sign up for a fun obstacle course.
• Go swimming.
• Canoeing or kayaking.

Choose any physical activity and get moving!

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When you enroll in a Medical Weight Loss Clinic program, the length of your program will be determined by you and the staff based on the amount of weight you want to lose and how quickly you want to lose it. Your actual weight loss will be determined by many factors, including, but not limited to: your medical circumstances, the plan you choose, adherence to the meal plan and use of nutritional supplements. Your goal and program duration information will be given to you in writing at the time of enrollment. As your program progresses, the rate you lose weight may change and you will have the opportunity to discuss this at every daily visit with your weight loss consultant, where changes to your meal plan and/or program can be made.