FITNESS--Frequently Asked Fitness Questions

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Frequently Asked Fitness Questions

Get answers to some frequently asked questions about fitness:

Q: How can exercise help me?

A: Getting fitter and being more physically active can actually

slow the onset of disease or improve symptoms if you already suffer

from a chronic condition. It can slow the aging process, ward off

symptoms of depression or anxiety, help you sleep better and improve

feelings of well being.

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Q: How can being sedentary harm me?

A: Being sedentary leads to a weak cardiovascular system, weak

muscles and stiff joints, which are easily injured. Without regular

physical activity, you are at a much higher risk of developing heart

disease, high blood pressure, osteoporosis, fatigue and obesity.

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Q: How often should I exercise?

A: Researchers and health professionals are recommending that

healthy women work their way up to exercising aerobically most days

of the week — at least five. Strength training should be done two to

three times a week, and stretching every other day.

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Q: How long should I exercise?

A: Aerobically, for at least 30 minutes on most days of the week.

Strength training should take about 30 minutes to an hour for each

session, and stretching should be done for about 10 minutes.

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Q: How hard should I exercise?

A: If you are healthy and under age 65, you should work your way

up to being able to exercise at an intensity that causes your heart

rate to rise to between 70 percent and 85 percent of your maximum.

Your maximum heart rate is 220 minus your age. If you are older, you

should aim for 60 percent to 75 percent of your maximum heart rate.

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Q: What if I've never exercised before?

A: It's never too late to start. First, consult your healthcare

professional for a thorough assessment. Then, start slowly. Some

people start with as little as two minutes of cardiovascular

exercise a day. You will be amazed at how your body responds,

allowing you to add a little time each week until you work your way

up to the level of exercise recommended for you.

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Q: What's the best exercise for me?

A: The key to sticking with an exercise program is choosing

activities you enjoy. For strength training, you can choose to work

out on weight machines in a gym or health club, or you can work out

with hand weights or resistance equipment like rubber bands and a

weighted vest either in a class or at home, using a video or book

for guidance. Walking, jogging, cycling, swimming, and aerobics and

other types of classes — from dancing to boxing — are all good

cardiovascular exercise choices. Again, you can choose to exercise

in group settings with others or in the privacy of your own home.

Cross-training, which is doing different activities on different

days, is often recommended to combat boredom.

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Q: What if I have a chronic condition?

A: Many health care professionals recommend exercise for a wide

variety of chronic conditions. In these cases, your exercise program

needs to be tailored by a professional to your needs. Strong muscles

can help women with arthritis protect their joints by improving

stability and absorbing shock. Regular exercise also helps women

with chronic lung disease improve endurance and reduce shortness of

breath, is an important part of controlling blood sugar for women

with diabetes, strengthens the bones of women suffering from

osteoporosis, and helps protect your bones as you age and may even

increase life expectancy for women with heart disease.

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Q: What if I'm pregnant?

A: Exercising when you're pregnant can help you achieve better

posture, less back pain, less stress, better digestion, more energy,

fewer complications and an easier delivery and less " postpartum

belly. " It can also prevent or control gestational diabetes. Be sure

to consult with your OB/GYN about what exercises are appropriate and

at what intensity, as the rules do change somewhat for pregnant

women. If you were already active before becoming pregnant, you

should be able to continue, within reason. If you are new to

exercise, be sure to start slowly and do not overdo.

Copyright 2003 National Women's Health Resource Center, Inc.