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Easing into fitness routine can limit injuries

By Kimberly Busch Scott
Special to The Times

As summer approaches are you ready for the great outdoors?
For those whose exercise during the winter has been walking to the kitchen, check out the following information to see what’s the best way to start exercising again.

Pamela Santer, director of health and fitness at Parkersburg’s YMCA, said getting back into shape can be done, but there are some steps to keep in mind.
"Most can and should exercise," she said, but who should not exercise include:
n Anyone with an unstable medical condition should get their doctor’s permission first.
n An injury may require waiting for healing — listen to your doctor.
n If you have a cardiac, pulmonary or metabolic disease, you may exercise, but only after seeing your doctor and then starting in a supervised environment.
Santer said each individual needs to pay attention to what their body is telling them.

"You should always be able to catch your breath and speak comfortably while exercising. You should sense effort, maybe some discomfort, but never pain," she said.

Before getting started, regardless of what type of exercise, make sure you have the proper shoes, said Bob Martin, exercise instructor at Family Fitness Center, Parkersburg.

"A quality pair of shoes goes a long way to reducing injury," Martin said. A shoe needs to provide good arch support. "If the arch isn’t supported properly there will be pain in the ankles and knees."

Use a shoe designed for what you’re doing. A casual jogger, two or three miles every other day, would need a different shoe from someone who runs more than 15 miles a day. Then, a running shoe would be necessary.

"Anytime you’re running on the streets you have to be extremely careful. Outside exercise is harder on the joints."

Running or walking on a treadmill with a rubberized deck for shock absorption will create a better base for the feet, he said. Those who choose to exercise outside will not have the assistance of trained fitness instructors.

When working out on exercise equipment, instructors can be there to make sure nothing will done improperly, Martin said.

"Start each session slowly, and give yourself time to warm up," Santer said. Always monitor your exercise intensity and duration, judge how your body feels to help monitor exercise intensity, never be in pain and plan to work a little harder as weeks go by.

Duration in the beginning may be five minutes at first, she said, but increase the time slowly. Progress to at least 20 minutes of continuous exercise each day. About 30 to 45 minutes is ideal, three to give days each week.

For those tentative about exercising, pick a buddy and stay together or work in a supervised facility.

Exercising can be done with little risk or expense, Santer said. Once you learn to exercise safely and on a regular basis you’ll wonder why you waited so long.
"As soon as you start an exercise program you decrease your chance of heart disease and diabetes by 40 percent," Santer said.

Today, there are more signs of children getting diabetes, and more children than ever are obese.

Santer said there are a lot of reasons for working out and that there should be a focus on the benefits. The body will feel better, there will be a better night’s sleep, more energy will develop and overall health will improve. Santer said no one should focus on just losing weight as a reason to exercise. Think of the long-term goals, and exercise for overall health.

"Even five minutes of walking is beneficial," Santer said. Wearing a pedometer indicates how many miles are walked, even from simple activities such as cleaning and walking to and from stores.

All those little steps can add up, so no one should think it has to be 20 continued minutes to get any type of benefit. Park at the end of a parking lot and use the stairs instead of an elevator. "The more movement you add the more calories you burn. Get people in that mindset that it’s obtainable," Santer said.

Santer highly recommends journaling to record exercising and eating patterns.
"Document everything, and obtain a sense of pride," she said.

Martin suggests if exercising is taking time away from the family, bring the family along. There are Rails to Trails for bike rides — something the whole family can do. Bring a healthy picnic lunch, and spend the day either biking or hiking. This keeps the family together and shows the children working out can be fun.