It’s no surprise that we doctors actively promote exercise as a way to lose weight and stay healthy. Physicians as far back as ancient India, China, and Greece encouraged regular physical exertion for its wellness benefits.
Today, though, many adults are physically inactive. Less than one-quarter of American adults meet the CDC’s weekly guidelines for recommended aerobic and strength activity. And as Americans progressively put on pounds, they jeopardize both short-term wellness and long-term health.
But there’s a silver lining: When our patients commit to regular cardio and resistance training, they’re often shocked to find it actually works!
That “Ah Ha” Moment
Many inactive people are motivated to try exercise after they (or a close friend or relative) suffer a health scare. Within three to five months of establishing a workout routine, their “ah ha” moment comes as they happily discover the upsides:
- They lose weight.
- They’re stronger.
- Their blood pressure goes down, and other lab work improves.
- Their metabolism increases, so they feel better and have more energy.
Patients often find this last point surprising: They expect exercise to deplete their energy… then learn that the opposite is true! One middle-aged patient told me he feels 10 years younger after he works out.
(Fit fact: Consistent physical activity can also lessen anxiety, improve sleep habits, and reduce the risk of type 2 diabetes, heart disease, and some cancers.)
Getting Started
Innovative fitness tech — for instance, a Tonal home gym machine, a Peloton bike or treadmill, or Apple workout apps — may sound faddish. But they work well for many patients, even those relatively new to physical exercise.
However, you don’t need a pricey product or workout system to benefit from tried-and-true exercises that your doctor advises. Even walking and swimming, among other simple physical activities, boost health.
But whether you choose equipment, an app, or a simple exercise plan, the key is establishing a routine. When you firmly commit to a regular course of physical activity, you’ll quickly realize how well it works.
There’s no need to jump from relative inactivity into rigorous marathon training. Start small. Every little step in the right direction helps — perhaps an evening walk with your friend or partner, or 20 minutes of muscle resistance exercise in your basement.
(Fit fact: Taking 8,000 steps one or two days a week reduces your mortality risk by 15%.)
With each effort, you gain energy, feel healthier, and improve your mood by releasing serotonin in the brain. Your clothes feel more comfortable, and you’re more motivated to get out and do things.
Make It Routine
As you consistently fit exercise into your daily routine, it becomes part of your lifestyle.
You may choose to wake up early and exercise before work, or perhaps do it when the kids are at school or when your workday ends. Find what’s best for you and do it on time and on schedule.
As exercise becomes habitual, it also gets easier, no longer a mental battle with yourself. Here’s what to know before you start:
- Accept that a physically active lifestyle involves work and that fitness must be part of your day. It’s not just about doing something different; it’s about being something different — that is, fundamentally changing who you are.
- Being more active doesn’t require overhauling your entire life. Start small and simple, with one or two activities you enjoy and feel comfortable with.
- Be consistent with those activities. You’ll soon see results. A beginning exerciser may notice changes in as little as four weeks.
- Avoid “quick fixes,” like the infomercial’s magical health supplement that promises to “help you lose 10 pounds in two weeks.” A quick fix isn’t a lifestyle modification; it’s doing the bare minimum and expecting big results. Plus, any results you do get typically don’t last. As the FTC notes, don’t trust any product that promises a “once-and-for-all” outcome.
Put in the Work
Committing to regular physical activity can be challenging. There will be days when it’s tough to exercise pre-dawn or after a demanding workday.
Connect with a community that gives you the willpower to do the work… and the accountability to stick with your program over time:
- Find an exercise partner or workout team that keeps you accountable. When you want to quit, sharing a physical activity with your community can keep you going. Occasionally, competing with others — even virtually — may motivate you, too.
- Workout systems like Peloton or Tonal can support your progress. For instance, the Tonal senses your resistance level and increases resistance to keep the workout stimulating. When you show up consistently for the workout, the technology removes the need for decision-making or planning.
Beat Inactivity
Feeling stuck? Daunted by the thought of adopting a regular exercise routine?
Here are a few reminders:
- As President Truman once said, “Imperfect action is better than perfect inaction.” Begin with small steps. Anything that moves you in the right direction and gets you physically active is an excellent place to start.
- You may feel awkward or sore when you first try an activity, but you’ll improve over time. The toughest part is just showing up. Once you do, every action or step matters.
We’re all on a personal wellness journey. Your Priority Physicians doctor can help you develop a consistent approach to physical fitness that makes the most sense for you.
Reach out. Let’s get to work!
