Page 9 - Boca Exposure - January '23

Boca Exposure, Page 9
Healthy Answers – A Guide To Healthy Living:

‘Moderation Is Key’

By Dale Brown, B.S., like the tires on your car. I’m sure you know someone like to target, such as hips, reps, distance or time and
M.A., C.E.C. Dale is a who has had at least one joint replaced, suffered with work on it.
motivational speaker bursitis/tendinitis or dealt with aging arthritis. And that For example, try adding five more minutes to your
who has spent many “someone” could be you! So, it should be of no surprise cardio for a week, then increase for five more. The same
years as a Certified Life that the combination of living longer and our obsession goes with weights when increasing repetitions. Gradually
Coach and has written with excessive physical exercise could be a major cause increase after two weeks of the same weight and reps
numerous articles and of our bodies breaking down and many of us becoming before upping the weight the third week. This slow and
e-books relating to self- part of the bionic generation. steady increase in intensity will help you get stronger
improvement and ways to By the time people reach 65 or sooner, they usually without causing injury to your body.
build a high-performance begin to feel the ill effects from using their joints over If you’re planning to jump back into a workout routine,
team. She is the author and over. Constant wear and tear can cause damage to here are a few things to keep in mind:
of the recently published cartilage leading to swelling, stiffness and pain in joints Feeling sore–It’s normal to feel soreness after
book, Small Steps...Big Changes: The Personal Stories and muscles. As a result we end up spending our days at exercise, but you should feel it on both sides of your
of a Life Coach. Her education and years of experience home unable to do the activities we love. body and allow time to rest. If you feel pain in one area,
in physical fitness and training of elite athletes has After years of working with gymnasts, I witnessed such as your back or knee, it could be a sign you have
enabled her to sharpen her knowledge in many health- firsthand the toll that practice had on their bodies. Injuries overworked that body part. Lay off it a little longer and
related areas. The following introduces a new approach to ankles, knees and shoulders were common on any given don’t jump back into your routine immediately.
to Brown’s series of columns devoted to many topics that day due to landings on tumbling runs and dismounts. All or nothing–Setting fitness goals is admirable, but
deal with the mind/body connection and the importance Rather than rest an injury, they would tape up, take pain choosing the gym over friends and family on a constant
of living a healthy lifestyle. Dale, a Bocaire resident, can medication, and not give a thought that someday their basis are signs you may be obsessing. Often people start
be reached at dalebrown@lovingmondays.com. bodies could pay the price. out the new year with good intentions, staying on course
Another year has come and gone. The hustle and So, what’s the answer to our desire to “play” and stay for several months, then get burned out and throw in the
bustle of the holiday season is behind us. It’s time to hit “healthy”? towel. Slow and steady wins the race!
the gym, go for a run, swim a few laps, or do whatever The word is moderation, not excess. Take the example Weekend warrior–I’ve seen men and women decide
it takes to get back in shape. of playing 18 holes of golf four days a week without to cram all of their exercise into one session, or go for
The health benefit of exercise is proven to be true. It first stretching out. That doesn’t even count hitting two a 10-mile run only on the weekend. Many people dread
burns calories, increases energy levels and boosts your buckets of balls at the driving range before you even get working out because it’s too labor intensive, or takes too
spirits. But just like your diet, moderation is key to a to the first hole. I’m always telling my husband to swim much time. Better to do a 15- to 20-minute high interval
healthy balance. The question is, how much exercise 24 rather than the 40 laps he thinks is necessary to become training class to maximize your time and level of exercise.
is enough and when is it too much? Health experts his own mental Michael Phelps. The bottom line is finding a balance in your pattern
recommend moderate-intensity exercise a minimum of Everyone’s body is different, and how much activity of exercise by diversifying your program to include
three days a week, but you might be surprised to learn you require depends on your level of fitness. Knowing strength, conditioning, and flexibility. Schedule exercise
that it’s possible to get too much exercise. your limits and listening to your body will tell you if every three to four days a week and reserve the other days
Could it be that our need to exercise has become our you’re pushing yourself too hard. I often see people to rest. Throw in some low-intensity movement such as
nemesis? I think back to my youth and can’t recall ever trying to do too much too fast. This is especially true walking, biking or swimming to change things up.
seeing my parents or family members spending hours at when they start a new workout program that promises to Remember, moderation is key to everything we do in
the gym lifting tons of weights, spinning for hours on a shed unwanted pounds and tighten muscle tone. life. Respect, listen, and be kind to your body; it’s the
bike, or wearing out rubber mats on a treadmill as if they The best method is to increase the intensity of activity only one you’ve got!
were running a marathon. in small increments, so as not to stress your whole body
In those days, no one was replacing their joints at the same time. It’s better to pick one body part you’d