askthedoctor
Keeping Fit
Spring is a great time of year to develop a daily exercise
program based on your individual fi tness level and abilities.
Rear Adm. Joyce Johnson, D.O., explains the basics.
A
s the weather warms and daf- something out of a kitchen cupboard,
fodils and tulips begin to peek out planting a garden, and stretching to paint
of the garden, we start to dream — help increase agility. Many sports also
about the outdoor activities of spring and increase agility.
summer. This is a good time to plan a Most physical activities require a com-
physical fi tness program. Physical fi tness bination of all three components. For
includes at least three components: car- example, climbing up and down stairs is a
diovascular health, strength, and agility. cardiovascular exercise that also requires
Each component is developed differently. leg strength. It is important to plan a bal-
Exercises to improve cardiovascular anced activity regimen.
Plan to Exercise
health involve increasing respiratory ca- Develop an exercise program that is
Every Day
pacity and endurance. Activities such as consistent with your general physical fi t-
a73 A planned, formal regi- treadmill routines, lap swimming, jogging, ness level and expand it over time. For
men for daily exercise is
and biking are examples. Cardiovascular a housebound elderly person, walking a
more effective at devel-
oping physical fitness
exercise frequently is monitored by track- short distance in the house, learning to get
than one based solely on
ing heart rate changes. As more energy is in and out of a chair, and perhaps learn-
sporadic daily activities.
needed, the heart speeds up to get more ing to get up off the fl oor after a fall could
oxygen throughout the body. Associate be initial goals. A younger, healthier adult
“being out of breath” with getting cardio- might have more ambitious goals that in-
vascular exercise. Begin with short dis- clude playing team sports, running several
tances and slower speeds, and gradually miles a day, and lifting weights.
build up endurance. Choose activities you enjoy, such as
Increasing strength can be accom- dancing or playing tennis, and vary them
plished by a range of exercises. Weight — swimming some days and jogging oth-
training, push-ups, and chin-ups are ers. To maintain the increased condi-
examples. With strength training, it is tioning you develop, sticking with your
important to use both fl exing and extend- exercise program is necessary. If you stop
ing muscles and to try to strengthen all exercising for even a week, you will notice
muscles. Daily activities such as carry- a fi tness loss next time you exercise. Ide-
ing laundry and groceries and yard work ally, your exercise program will become a
with lifting and carrying can increase permanent change in lifestyle. MO
strength. (Be certain to use back-healthy
techniques that use the legs, not the back,
— Rear Adm. Joyce Johnson, USPHS-Ret.,
when lifting.)
D.O., M.A., is vice president, Health Sciences,
Agility training involves bends and
Battelle Memorial Institute, Arlington, Va. Find
more health and wellness resources at www
stretches — yoga is a good example.
.moaa.org/wellness. For submission information,
Many daily activities — bending to get see page 18.
5 0 M I L I T A R Y O F F I C E R M AY 2 0 0 8 PHOTO: STEVE BARRETT
MMay ask
dr.indd 50ay ask
dr.indd 50 44/2/08 9:19:09 PM/2/08 9:19:09 PM
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92