This should be your mantra as you prepare to fulfill your New Year’s resolution of getting fit, whether resuming your health club routine or beginning an exercise program for the first time.

As Boomers, it is important to be aware that our bodies have changed over the years. We may like to think we are in our 20’s or 30’s; however, our bodies know better and respond, react, and recuperate quite differently at this age.

Prior to starting any type of exercise program, I recommend receiving a complete medical evaluation from your primary care physician.  Your doctor will be able to clear you for physical activity and let you know of any limitations or exclusions.  I also recommend consulting a personal trainer with the qualifications to properly instruct individuals of our age in a proper training program.  It is vitally important that you disclose all of your injuries, restrictions, aches and pains with this individual so that he/she can create a program tailored to your specific needs.

If while working with a trainer, you feel pain or feel that you are being pushed past your point of comfort, do not hesitate to speak up and end the activity immediately. I have treated many patients who have been “pushed too hard”. No one activity is worth the pain or aggravation. There is nothing worse than starting an exercise program with good intentions only to sustain an injury that keeps you from exercising for weeks or even months to follow.

Remember that exercising is not a competition, especially when you haven’t worked out in a long time or are new at exercising altogether.  Remember, take it slow and easy.  You don’t have to exercise for an hour every day to get benefits. Listen to your body; if you do not feel well, do not exercise. Exercising when you are sick or sore may result in injury.

When planning an exercise program, keep in mind that a well-rounded program should consist of strengthening, conditioning (cardio), flexibility and balance.

A strengthening program is not about how much you can bench press or dead lift. A strengthening program for Boomers should consist of functional movements. The goal is to strengthen muscles that we use in our everyday activities such as: lifting, pushing, pulling, bending, twisting and reaching at shoulder and above shoulder level. Some movements you should avoid are upright rows and over-head pressing, especially if you suffer with any type of neck pain or shoulder pain. For best results, consider strength training twice a week and alternate between using power bands and traditional weight lifting (barbell and dumbbell).

Conditioning training should be performed twice a week (or three times/week if the goal is weight loss) for 20 minutes a day in the form of interval training (raising and lowering the heart rate). When cardio-training, remember to be considerate to your lumbar spine, hips and knees. Many patients like to use the elliptical which is a great machine if you have hip and/or knee problems; however, if hip or knee pain is not an issue, I would recommend using a different type of cardio apparatus. Other exercise machines you can consider are the treadmill, stepper, rower, stationary bicycle or recumbent bicycle. You can also walk around a track (indoor), jump rope (one of the best ways to condition the heart and lose weight if your hips and knees are healthy), take walks outside (weather permitting), jog, or bicycle outside. If you are new to exercise or haven’t exercised in a while it is better to walk than run.  Also, remember in conditioning training it’s important to properly warm-up (treadmill walk for 10 minutes followed by stretching for 5 minutes) and then cool down (walking treadmill for 5 minutes and stretching for 5 minutes).

Flexibility and balance work should also be performed twice per week. These types of movements can be performed in the setting of Yoga, Pilates, Tai-chi, and Qi-gong. If you haven’t stretched in awhile, you are really going to feel these exercises, and that’s okay. You should feel challenge and resistance, but remember to stop if you feel pain.  If you stick with working on flexibility and balance (it will be frustrating and challenging at times) you will be very pleased at the outcomes. You will find that simple activities of daily living will become easier and easier.

Remember, exercise is not a competition.  Be smart. Listen to your body. Take it slow and easy. Include routines of strength, cardio and flexibility training twice a week. And enjoy all the benefits that come with getting healthy and staying healthy over time.

Wishing you and yours a Happy & Healthy New Year,

Dr. Michael J. Kaye