It’s the time of year many people decide to launch a challenging new workout routine that is more intense than what they’ve been doing, but what about people who have never been very active and want to get started? If you’re brand new to routine exercise, it’s never too late! SSM Health’s Dr. Katherine Fox is a sports medicine physician and has some tips for you.
What do we need to think about before starting to exercise?
“We need to consider three things,” says Dr. Fox. “First, our current activity level. Exercise is great for most people, and we definitely want people to exercise. If you haven’t been working out, it’s important to take it slow to avoid injury and work your way up to heavier weights and longer exercise times. So, remember start low and go slow.”
Dr. Fox says the second thing we need to consider are any signs or symptoms of heart disease.
Common risk factors for heart disease include, but are not limited to:
- abnormal cholesterol
- high blood pressure
- diabetes
- smoking
- lack of physical activity
- and family history of a cardiac event before age 50
If you have any risk factors, you should see your doctor before starting your exercise plan.
“And then the third thing is I recommend is to find something you think is fun,” notes Dr. Fox. “You’re far more likely to stick to the plan if you enjoy the activity or the people you are with.”
Move more, sit less
Do you find yourself sitting most of the day? If so, find ways to move more and sit less.
“Too much sitting really saps your energy, makes your joints stiff, and affects your overall health. Conversely, moving can make you feel like you have more energy. An important mantra I have for myself when I feel tired is 'I need to get moving so I can get energized!' " she says. "When I get moving, I can shake that feeling of being tired."
Looking for ways to reduce your “tush time” at home or at work?
At home:
- Use stairs when you can
- Avoid too much screen time and do fun activities
- Save your favorite TV program for your time on your cardio equipment
If you have an office job:
- Rather than meet in a conference room, have walking meetings
- Get out of your cubicle and take a walk break every hour
- Or go for a 10-15 minute walk at lunch
What are some other ways we can add more movement to our lives?
- Roll out of bed and walk or do an on-demand workout before starting your day.
- Join a local fitness program for camaraderie, guidance and motivation.
- Take an afternoon or evening walk with family, friends or neighbors. Even a 10-minute brisk walk is great for your health and well-being.
“I try to add movement throughout the day,” says Dr. Fox. “While I'm working, I choose to use a standing desk. I also remind myself daily that I will have more energy if I find the time to walk, jog or take a workout class. Doing these activities with friends and family helps me stay accountable.”
Watch Dr. Fox’s recent TV interview on Madison, Wisconsin’s ABC affiliate, WKOW.
Our sports medicine team provides comprehensive medical care. If you’re injured, SSM Health specialists provide the best care for your unique challenge, ensuring that you get back to the activities you enjoy most
