What are your excuses for not exercising?
September 19th 2010 21:21
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‘Doc, I don’t have the time.” “My back or legs or knees or hips hurt.” “I have nowhere to go.” “Who will take care of my husband, wife, dog, cat or bird?” “I don’t want to.”
These are some of the reasons people give for not exercising and, in fact, many of these reasons are valid.
Let’s go through each reason one at a time. We are all stretched for time, so you have to make time. Budget one hour a day to get ready to exercise, exercise, and then cool down. This hour should be your time, a time to get away, have some peace, think about things or just take a mental vacation.
Lunchtime at work is a great opportunity to walk, either alone or with friends. When you get home, rather than plop on the couch, put on your walking shoes and go for a stroll. When you get back, then plop on the couch. Make time for yourself. You are worth it.
What about aches and pains? This is a real problem and discourages people from exercise.
First, don’t exercise too hard. If the exercise causes pain, stop! Lower the intensity of your workout and increase the duration. This will reduce the strain on your joints and provide for better cardiovascular training.
The perfect exercise is one that lasts 30-45 minutes and does not hurt. Exercise five times a week at a moderate pace. It is as easy as walking out the front door and around the block. But what if you have difficulty walking? What can your do? Join a health club. Find a club with recumbent bikes or ellipticals. Find a low impact piece of exercise equipment and pace yourself. Again, if you have pain, lower the intensity of your workout. If the pain persists, see your physician.
Some folks have severe arthritis and cannot move much at all. How do you exercise if you cannot move? As one wise patient once instructed me, “If you don’t move you will rust.”
Easter Seals and physical therapists long ago proved the warm-water physical therapy and exercise will relieve pain, strengthen muscles and reduce arthritis. The water needs to be between 90-94 degrees and you need supervision.
Many patients are reluctant to go into the pool because they are embarrassed about their body. You do not have to wear a suit. Wear golf shorts and a T-shirt or blouse. By the way, everyone looks just like you so no one pays attention.
Go for a walk with your dog, take you husband (leash optional). Form a walking club with your friends and neighbors. Go to the boardwalk, to the mall. Change your destinations, have fun.
Now, unfortunately, some people must have a wheelchair and /or scooter. One great way to exercise if you have a significant disability is a resistance chair. Again, make sure you have supervision.
A word of advice, do not confine yourself to a scooter unless there is no other option. The commercials show happy people spinning around in circles having a lot of fun. What the commercials do not show is the progressive muscle atrophy, weakness and deep vein thrombosis. There are a lot of secondhand scooters on the market for a reason.
Keep moving. Don’t rust. If you suspect a significant injury see your physician. Lower the intensity of exercise and try to increase the duration. Use medications (even nonsteroidal anti-inflammatory drugs) with care.
Most of all, when exercising, try to have fun.
— Michael T. Jamison, M.D., of Camarillo practices both internal medicine and cardiology with a focus on prevention.
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