January 11, 2013

By David Blyweiss, M.D.

In This Issue:

• The best way to beat heart disease, diabetes and disability in 2013
• Can’t exercise? Think again!
• Kick butt with this full body workout for everyone

I get a lot of emails from my readers. And I love hearing from all of you. Whenever I can, I try and address your general questions here in the newsletter.

However, after reading my incoming messages today there are two very important thoughts on my mind.

The first concerns the number of people who want to know more about the types of exercise that will help them the most this year. They’ve read my New Year’s issue and want more specific information on the best exercises to help them lose weight, gain strength and improve their overall health in 2013.

The second concern is a little more disturbing.

A lot of people who read the same issue want to know if I have any “exercises for people who can’t exercise.”

I completely understand the question. Some of these folks have back pain or arthritis. Others are overweight. Many of them have cardiovascular concerns.

Truth is it’s very common for people with health issues to convince themselves exercise is entirely out of the question. At the same time, it’s the absolute best thing anyone and everyone can do for their health.

Research shows regular exercise increases strength and muscle function. It helps improve your body’s ability to take in and use oxygen. It lowers body weight, blood pressure and cholesterol. But that’s not all.

It also helps you perform your daily activities, reduces your chances of disability and lowers your risk of diabetes and heart disease.

So today I’m going to tackle all of your exercise concerns – from one end of the spectrum to the other – with a whole-body workout anyone can do. It addresses lower body strength, upper body strength and most important of all, core body strength.

If you’re in top-notch shape, you’ll get a vigorous workout. If you’re using a walker, you’ll get a pretty energetic workout, too.

Don’t believe me…
Here at the clinic I see all kinds of patients. And my first order of business is to get each and every one of them moving in a positive manner. So I’m going to tell you exactly the same thing I tell my patients.

If you can move, you can exercise! It might not be easy. And you might not like it. But you can do it. And you’ll be surprised to find out exactly how simple it is. Better yet, it doesn’t matter a single bit what your starting condition is. As long as you can sit, stand and walk, you can do these exercises.

The fact is everyone should be exercising, even if you don’t have any immediate health concerns. That’s why I’ve created this exclusive workout. It covers all levels of health – from the fit to the fragile.

It only takes about a half-hour a day, three days a week. And it doesn’t require any fancy equipment. You can do it all right in your home without having to buy weights, exercise balls or stretch bands. No gym membership, either.

I only have one caveat…

On the days you don’t perform the workout you should still take the time to go on a nice, long walk. And that’s not only advice for the fit and firm. Even if you’re overweight, using a cane or a walker you should still be participating. (Just don’t stray too far from home, and don’t over-do it.)

If you have any concerns at all don’t hesitate to talk to your doctor first. He will be the first to tell you that simple, easy exercises are crucial when it comes to your health.

In the meantime, my workout consists of three simple exercises, plus a warm-up. I’ve broken them down into three different categories: Easy, strenuous and vigorous. So there’s a workout for everyone, and no room for excuses.

Easy is for people who “can’t” exercise. You may not be able to complete all of the recommended number of sets and repetitions to start with. And you may find the exercises difficult. But the more you work at it, the stronger you will become. So don’t give up before you’ve had time to experience the benefits.

Strenuous is for those of you who are in reasonably good health and can exercise moderately.

Vigorous applies only to folks who are in very good physical condition.

Ready to get started?

Warm Up

The first thing you are going to do is a 5-minute warm up by walking. Start slow for the first minute or two to get your joints and muscles geared up. Then shake things up a bit for incremental benefit.

Easy – Try adding a marching step, where the knee is raised higher than it would be on a normal walk. You can also try and pick up your pace a little bit.

Strenuous – Throw in a few jogging sessions, or a fast marching step. This works whether you are walking or running in place, or enjoying the outdoors.

Vigorous – Kick it up with numerous bursts of running or super high-step marching steps. If you’re outdoors, try adding sprints.

Okay. Now let’s get down to the meat of things…

Lower Body Workout: Standing Butt Kickers

Easy

1. Stand straight with your legs slightly apart and your hands on the back of a stable chair, table or counter.
2. Bend your left leg backward at the knee and raise it as though you were going to kick yourself in the hind end. (In the beginning you may not be able to lift your leg very far, but don’t worry. As your strength and flexibility improves so will your abilities.)
3. Return leg to starting position and repeat the movement with your right leg.
4. Alternate legs for a count of 20, then rest.
5. Repeat two more times to complete three full sets of 20.

Strenuous – Perform the same movements without the aid of a chair or table. Pump your arms and kick up the speed for a more strenuous workout. Do three sets for one minute each.

Vigorous – Complete the same exercise but jump off of each leg as you begin to raise it. This is similar to running in place, except the thigh stays vertical and the lower part of your leg is kicking back and upward toward your rear-end. Do three sets for one minute each.

Upper Body Workout: Torso Twists

Easy

1. Seat yourself in a chair with your back straight and your feet flat on the ground. Place your arms out to your sides (horizontal) with palms facing upward.
2. Twist your upper body to the left at the waist. Your arms and head should turn with the movement.
3. Hold position, pull in your tummy to a count of three, then release.
4. Return to starting position and repeat movement on the other side.
5. Alternates sides for a count of 20, then rest.
6. Repeat two more times to complete three full sets of 20.

Strenuous – Perform the same exercise while standing with your feet hip-width apart. Alternate sides for a count of 40, then rest and repeat two more times.

Vigorous – Execute the same action while standing, but bend your left leg at the knee and raise it when you twist to the left and lift your right at the knee when you twist to the right. Perform three sets of 40.

Core Strength Workout: Crunches

Easy

1. Seat yourself in a chair with your back straight, your feet flat on the ground and your arms on the armrests.
2. Lean forward slightly, tighten your abdomen, and raise both knees straight up.
3. Hold for a count of three. Then release your belly and place your feet back on the floor.
4. Complete three sets of 10.

Strenuous

1. Stand with your feet hip-width apart and your legs slightly bent at the knee.
2. Bend your arms at the elbows and place your hands next to your ears.
3. Tighten your abdomen. Then lift your right leg at the knee and twist your body to bring your left elbow down to touch the knee.
4. Repeat on the other side.
5. Complete three sets of 30.

Vigorous

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Put your hands behind your head with your elbows out to the side.
3. Tilt your chin slightly forward and tighten your abdominal muscles.
4. Curl your body forward so that your head, neck, and shoulder blades lift off the floor.
5. Hold for a count of three then return to starting position.
6. Complete three sets of 20.

While many of you can easily master the more strenuous exercises included here, I hope the more vigorous ones have challenged you. But remember. Good health is intended for everyone, not just the fit.

So here is my message to those who find these exercises difficult…

If you can master the “easy” exercises included in this workout routine it won’t be long until you’e able to participate in the more strenuous exercises. Next thing you know, you may even become a member of the “vigorous” team.

Don’t bite off more than you can chew. But don’t let your fears hold you back from achieving good health with exercise.

Resources:

Myers J. Cardiology patient pages. Exercise and cardiovascular health. Circulation 2003;107:e2-5