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Creating a Regular Exercise Routine
From the Fitness & Wellness After Hysterectomy Articles List
What do I need to know for creating a regular exercise routine?
You’ve just had your annual well-woman exam
, and once again your doctor
has asked about your exercise routine. Oops, you still don’t have one!
You know in your head there are health benefits for exercising, but getting started is another matter. Maybe it’s time to finally commit to a regular exercise program. Now is as good a time as any to start taking advantage of those health benefits; besides, you aren't getting any younger. You have nothing to lose and everything to gain by taking that first step today.
Before you get started
As you get started, there are some decisions you need to make:
- Where will you exercise?
- What types of exercises will you do?
- Are you going to exercise alone or with friends?
- Do you want to use machines, weights, or bands?
- Are you interested in individual exercises or group activities?
You also have some questions to answer:
- Do you have underlying health issues?
- Are you taking any medications?
- What is your current fitness level?
- What are your goals?
- What is realistic for you?
You have options
There’s no one-size-fits-all exercise routine. Your needs and physical abilities can help determine which exercises and intensity are best for you. In general, however, you should be doing strength training a couple times a week and aerobic exercises
several times a week.
You have several options when creating your exercise routine. You can join a gym, work with a trainer, enroll in aerobics classes, use exercise videos, workout with a friend, or build an exercise routine around your daily schedule. You can exercise indoors, outdoors, in a pool, at a gym, or even in your living room.
What’s really important is choosing a time, place, and activity that you’ll enjoy. If you like what you're doing, you’ll be more apt to stick with your routine. You can also mix up your routine to keep it interesting and engaging. Go for a walk on Mondays, take an aerobics class on Tuesdays, lift weights on Wednesday, etc. If you find you don't like an exercise, change it.
It’s best to start out slowly and then work your way up. If you haven’t been physically active, it’s unrealistic to think you’ll be able to start by running 20 miles a day. Instead, start by walking a mile and see how you do. You can then increase the length of your walk and eventually start jogging. If you are interested in weight lifting, start with smaller dumbbells and then work your way up to using a bench press. There are also weight machines you can use at the gym.
As you create your exercise program, you need to add variety to your routine. Doing the same exercise repetitively can cause an injury. Instead, plan to alternate activities so you exercise different parts of your body. This will reduce your risk for injury and keep things more interesting.
Get professional advice
Before you begin your new exercise routine, talk to your doctor
again. If you have an underlying health condition, it could affect the type of exercises you should be doing. Your age and hormone status may also affect your exercise choices. If you've reached menopause, you are at greater risk for osteoporosis
and cardiovascular disease, so your exercise routine should address those concerns.
This content was written by staff of HysterSisters.com by non-medical professionals based on discussions, resources and input from other patients for the purpose of patient-to-patient support.
05-26-2016 - 07:59 PM
SHARING IS CARING
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