How to Get Active and Stay Active - for Your Health

With Willis Vincent, personal trainer and fitness supervisor at the Avera McKennan Fitness Center.

I know it's important to stay active, but I've been a couch potato all winter.
That's pretty typical, especially in South Dakota, where the weather allows for a lot more activity in the warmer months.

I'd like to get active again. What's a good way to begin?
First, sit down and re-establish your goals. Do you want to be healthier, lose weight, build strength, or take part in athletic activities?

Second, make sure you're healthy enough to be exercising. If you have a knee or shoulder that's been bothering you, you should probably get it checked out. If you're 40 or older and haven't had a yearly physical for awhile, it's a good idea to see your doctor to make sure there isn't something going on you don't know about. While exercise is great for your health, there are some activities that can make medical conditions or injuries worse.

What should be part of a good physical fitness plan for men?
The key is balance - balancing exercise with a healthy diet, and balancing your exercise plan with both strength training and cardiovascular activity. We don't recommend that you always run and never do anything else, or always lift weights.

Based on that, it's good to be active a minimum of three or four times a week, for 30 minutes or more. Add to the length and frequency of your activity as you begin to reach your specific goals.

If you're just beginning cardiovascular activity, start slow. That could mean walking on the track or treadmill, swimming, or using elliptical or cross-training equipment. You can gradually increase the intensity. For example, if walking isn't enough but you need a low-impact activity, increase the grade. That gives your heart more of a workout without added impact to the joints.

With weightlifting, the number 1 mistake is thinking, "I could bench press 200 pounds in college, I think I can still do that." Then guys try it and hurt themselves. Use the same concept of starting slow. If you have access to a gym, let a personal trainer help you get started. In the beginning, keep the weight lower and the repetitions higher. Gradually, increase the weight and decrease the repetitions.

I'd like to lose weight. Will exercise help?
To be honest, diet is huge in weight loss. It's a simple matter of calories in, calories out. However, exercise burns calories so the weight comes off faster. If you start dieting but don't exercise, it takes a lot longer to lose the weight.

What are the pitfalls to overdoing it?
Shoulder and knee injuries are common, as well as muscular back pain. An injury will set you back, but it doesn't mean you have to quit exercising. Talk to your health care provider for guidelines.

On the cardio side of things, if you get short of breath, lightheaded, or experience any chest pain or shooting pain down your arm, cease exercise immediately. These could be warning signs of a heart attack. If symptoms persist, get help. If the symptoms subside quickly, quit exercise for the day, and contact your health care provider if you notice it again.

It's common for people to forget to eat, or drink plenty of fluids before exercise. This is the number one cause of fainting.

How can I stick with it?
First, set goals and work toward reaching those goals. Second, make physical activity a habit. After you've established a good routine, you'll notice how important it is because you may feel more lethargic and tired. To prevent boredom, try different sports or activities as the seasons change. Maybe summer is a season for running, while winter a season for cross-training. Do things you're interested in, and find a niche for yourself.

For more information, go to www.AveraMcKennanFitnessCenter.org