A hot dog, pizza, taco dip, beer, meat and cheese platter, chips, a cupcake…and that was just this past weekend. I feel like I’ve spent the entire summer being lazy and eating bad foods. Now that it’s September and my jeans are feeling a little snug, I’m making it a priority to start being more active and eating better food. I haven’t really “worked out” since I had my daughter, two years ago (eye roll), and I have no idea how to start a fitness routine. I thought the best way for me to figure out how to start a routine and get back into the game would be to ask a professional. I spoke with
Jennifer Chung, MD, from The Christ Hospital Physicians - Physical Medicine & Rehabilitation team to get the insight I needed to get things going in the health department. Read on to see the valuable information I learned!
Fritsch: I’ve spent all summer eating bad foods, having some cocktails, and barely working out. How do I even start a fitness routine?
Dr. Chung: It is never too late to start a fitness routine! I would recommend easing into an exercise program. For those who have not followed a fitness plan for quite some time, start by walking outdoors or on a track, then transitioning to a treadmill to allow for varying paces and inclines, eventually segueing to running on the treadmill, indoor spinning, or swimming (more of an intense cardiovascular exercise). I would also evaluate your diet plan - not only what foods comprise your meals (If you can’t grow it, try to avoid it! Get plenty of vegetables and lean protein), but also when you are eating (Avoid late night dinners and snacking), as well as portions (Try using smaller plates as a starting point). You will notice increased energy along with better sleep and mood with the diet modifications and a new exercise routine.
Fritsch: Are there some routines that are better than others, or are there any programs you recommend? For example: Is a ‘Couch to 5k’ program a good way to start a fitness routine?
Dr. Chung: Again, I recommend easing into a more intense exercise routine. This will allow you to build not only from a cardiovascular standpoint, but also to avoid unwanted injuries. The 5K program could be the eventual goal that you work toward! I always advise incorporating stretching into your fitness program, especially if you plan to run long distances.
Fritsch: If I am a busy, working mom and only have 30 minutes a day to dedicate to fitness, what is my perfect fitness routine?
Dr. Chung: Cardiovascular exercise (20 minutes) with ten minutes of stretching and strengthening of alternating body parts (back and biceps day one, triceps and chest day two, etc.). I recommend doing this at least four to five times per week. I would try to find some time in the morning, possibly before others in the household have woken up. That allows you dedicated time to tend to your health and self-care, as well as to exercise without distraction. As a working parent, I am sure you are also quite active throughout the day!
Fritsch: Are there specific exercises I should be doing every day?
Dr. Chung: Stretching is one exercise I recommend daily, for the overall health benefits, as well as for preventing injury and improving posture. I would also recommend walking as much as possible every day. Personally, I aim for 10,000 steps daily – which is a lot more difficult than you may think! If you strive for this goal, you will find that you are a lot more active in your day-to-day, leading to a healthier lifestyle.
Fritsch: What are easy ways that we can add more exercises into our daily routines? (taking the stairs at work?, etc.)
Dr. Chung: Try to find ways to walk longer distances as well as take stairs (maybe park a little farther than usual and avoid the elevator at work or at the store). I also recommend frequent standing breaks as well as stretching throughout the work day - especially if you have a sitting job - to avoid developing muscle imbalances that can affect your flexibility, strength and overall health.
Fritsch: How important is stretching? When I wake up every morning, should I have some kind of stretching routine to kick off my day?
Dr. Chung: Stretching is crucial to maintaining the overall health of not only your muscles, but also your joints and overall health. Stretching daily helps with flexibility, posture, stress, and injury prevention. I recommend holding a stretch for at least 10-30 seconds at a time. There are many resources online to help you find stretches for each muscle group. If you have additional questions, a personal trainer or physical therapist can assist you with formulating a specific stretching program to address any particular musculoskeletal needs you may have.
Fritsch: I feel like a lot of us wake up and are active in the morning, but then throughout the day, we sit at a desk. Can you talk about any kind of exercise to do while seated at your desk throughout the day?
Dr. Chung: Ideally, if your workplace is willing to provide a sit-to-stand desk, then you are able to stand for extended periods of time. If that is not an option, I would recommend frequent standing and walking breaks - maybe even short walks or stair climbing during your lunch break. When you have a sitting job, it is crucial to incorporate walking and standing during the work day along with a cardiovascular and strengthening program outside of work, to avoid underutilization of important muscle groups.
Fritsch: There are so many apps, watches, and fitness bands that track steps. Is taking 10,000 steps a day enough to count as a “fitness routine”?
Dr. Chung: I think it's a good starting point. The fitness bands help to shed light on whether your lifestyle is an active or sedentary one (you might be surprised which category you fall into!). Tracking your steps is a great way to ease into a more active lifestyle. For cardiac and lung benefits, a cardiovascular program is also important to incorporate into your exercise routine.
Fritsch: In addition to fitness bands, there are a lot of free videos and fitness routines on YouTube. Do you follow any of these and are some better than others?
Dr. Chung: I do follow several fitness routines! I am currently doing the Insanity Beach Body videos mixed with spinning on my new indoor bicycle (also a great workout that can be done at home. Indoor bike prices run the gamut, and sometimes are sold on secondary sites for more affordable prices). I recommend Tai Chi on YouYube to those who experience more generalized chronic pain complaints, stress or anxiety. Free videos are a great option for those who find it difficult to leave the home for their workouts, as well as for those who prefer a variety of classes. You want to make sure you are doing some form of cardiovascular exercise for at least 20 minutes at a time along with a conditioning/strengthening and stretching program, at least four to five times per week.
Fritsch: Do certain exercises go with age? For example: Should 20 to 30 year-olds be doing more cardio? Should 30 to 40 year-olds be doing more strength training?
Dr. Chung: Any exercise regimen should consist of the basic cardiovascular exercise with strengthening and strengthening, but as our bodies age and we grow more susceptible to musculoskeletal injuries or develop unrelated health issues, exercise programs will inevitably evolve. As you age, your program may focus less on cardio, but more on stretching and proper muscle recruitment to minimize muscle imbalances. If you develop joint pain, your cardiovascular exercise may switch from running to spinning or swimming (which are less stressful to the spine and joints). However, I do have very healthy patients who have consistently exercised throughout their adult life and remain active runners in their 60s and 70s. How your body changes with age is a combination of lifestyle and genetics, but also diligence with overall health and lifestyle. Focus on staying healthy and make sure to listen to your body!
Fritsch: I’m ready! I’m ready to listen to my body and be more active! I’m going to start by comitting to 10,000 steps each day. I have an Apple Watch, so that should be easy to track and hopefully, to achieve. Also, now that the weather is getting cooler, I’m going to make an effort to walk outside. A coworker and I are going to start taking walks after our morning shows when we have the time. I also made a meal plan which includes counting calories and aiming for caloric intake of 2,000-2,500 each day. What are you going to do? When are you going to start? If not today, then how about Wednesday, Sept. 25, National Women's Health & Fitness Day. It’s a great day to celebrate being healthy and getting fit!
Did you know that Physical Medicine & Rehabilitation physicians like Dr. Chung can help with a variety of exerise and fitness-related issues and injuries, to coniditons like chronic migraines, fibromyalgia, and much more?