By Dr. Ira Shapiro
Director of the Plaza Chiropractic Center
“Extreme” is a common marketing term used to make just about any activity seem far more intense and interesting.
It’s even inspired the most avid couch potatoes into joining exercise routines promising rapid-fire weight loss and life-changing fitness benefits, as if the word alone could miraculously melt away the inches.
But, that’s the attraction. “No-time-at-all results” achieved in highly-demanding, heart-pounding, sweat-filled sessions. With the weather heating up, extreme is now the answer for thousands, who have entered panic mode over the thought of going out in shorts and T-shirts or wearing bathing suits after a winter of doing little more than eating, watching TV and walking to and from the car in the cold.
Sorry to say, but extreme is not the answer for people looking to shape up after long periods of inactivity or illness. For most individuals, too much, too soon for too long is a pathway to disaster.
While exercise is one of the best things you can do to improve your overall mental and physical fitness, at the “extreme” level excessive amounts over a prolonged period can overtax the heart and even possibly lead to problems like atrial fibrillation, an abnormal heart rhythm characterized by rapid and irregular beating.
On the other end of the spectrum, pushing too hard without the proper preparation and pre-conditioning can cause all forms of aches, pains, muscle strains and pulls – a surefire method for generating discomfort and discouraging further activity.
Finding a balance between work and recovery is crucial for not only achieving optimal fitness levels, but avoiding injury and generally just feeling good. Dread and fear are not allies. If that’s what you feel before you start any type of exercise, then you need to do something else.
Enjoyment coupled with a sense of accomplishment should be daily gym companions. There are literally hundreds of activities that can help you feel both every time you work out.
But, every program begins with a first step, which may be the place to start especially if you’re 40, 50, or even 60 and really haven’t done much in recent years.
Walking is an excellent aerobic exercise that improves circulation and endurance. For some, it’s even a passion used to carve alone time from busy, hectic days. Many people actually see walking for 30 to 60 minutes a day, five days a week as a refreshing method for increasing wellness, clearing their head, and experiencing the greater outdoors. For others, it’s the ideal precursor for building strength and gaining the wellness and confidence necessary to try more demanding activities.
For most of us, however, “extreme” is an unrealistic concept. But, that’s ok. A healthy, balanced lifestyle that accommodates the ability to fully enjoy favorite activities should always be the true goal.
And there are numerous things you can do every day that can help you lose weight and increase overall fitness levels. Just remember to start slow and build up. Doing a different activity each day is also ideal for staying fresh both mentally and physically. Ideally, the best programs should include a blend of:
- Aerobic exercise. Activities like walking, biking, and even gardening work large muscle groups throughout the body, while increasing cardiovascular health;
- Strength training. Lifting weights improves strength and posture. You also don’t have to lift heavy for great benefits. Hand weight exercises performed with high repetitions is a perfect way to tone and build endurance There are literally hundreds of options for working the entire body;
- Stretching helps maintain flexibility and improve range of motion, while reducing the chance of injury. Yoga and pilates are just two examples of the many activities that are commonly used by both men and women of all ages to enhance core body strength and increase stability;
For more information on creating better, fitter and healthier lives for the entire family please contact the Plaza Chiropractic Center at 732-723-0023 or visit www.plazachiro.com. Our trained staff will be happy to work with you, no matter your age or condition, to develop a safe and effective wellness program that complements your life style and offers long-lasting fitness rewards.
Dr. Ira A. Shapiro is the director of the Plaza Chiropractic Center, which he founded in Old Bridge in 1984. A two-time member of the U.S. Olympics team medical staff, he has provided safe, gentle and effective chiropractic care to tens of thousands of patients ranging from community members to professional athletes competing at the highest international levels throughout the past three decades.
