The exercise block

CEBU, Philippines — In order to stay fit, you need to exercise. But if you’re 30 years old or older, you may be experiencing an exercise block, a state of inertia that predisposes the body to rest and inactivity. This is common among people your age – to be thinking about an exercise program but never being able to get around to actually starting it.

Exercise is for everyone, regardless of age, size or weight. Old people who regularly exercise have more energy, more restful sleep, good appetites and fewer bodily aches. Among younger people, exercise promotes better endurance to stress and a more positive disposition.

An exercise program can lower body fat and increase muscle strength and flexibility. With well- toned muscles and no ugly bulges, you can have good posture and a youthful appearance. Additionally, for women, regular exercise can help ward off the onset of osteoporosis.

Sometime around your late 20s, you begin to become less active. You probably have a job which is keeping you deskbound, allowing you no more time for the physical activities you used to do years earlier. Decreased activity usually results in increased body size. With the corresponding extra pounds, your body becomes difficult to carry around – and so the more you want to stay at rest.

As you rest more, you bloat more. Excess weight wears your body out. You age prematurely and become susceptible to various kinds of ailments. You grow old and sickly way before your time. Then you realize you’re too young for this and want to do something about it.

Exercise is the way to stop and correct your early waning. In your present condition though – oversized and overweight – this may be much more difficult to do. Inertia must now have taken its tight grip on you. Nonetheless, you can break free – if you really want to.

To ease your way back in, join a fitness group of your age and fitness level. An enthusiastic instructor and fellow participants can be a good source of motivation. Your group may even hold exercise sessions outdoors every once in a while. New surroundings are sure to add excitement to your exercise program.

The first step in any exercise program should be a physical exam with a qualified doctor. A good pre-exercise exam should include a complete health, dietary and medical history. During the physical exam the doctor would look for possible hearing, vision and musculoskeletal problems.

Some doctors may even run a stress test, including an electrocardiogram or EKG. People who smoke, or those who know they have high blood pressure or high cholesterol levels should inform the examining doctor about it. The same goes for individuals who have chest discomfort, shortness of breath, diabetes or a family history of heart ailment.

Choose an exercise program that combines aerobic routines with activities for strength and flexibility. Include some weight-bearing exercises such as walking, jogging, jumping rope or weight lifting. These, added to the usual stretching and bending, give a more comprehensive physical training.

It is advisable to begin slowly, and then gradually work up to strenuous activities. Exercising three times a week at 30 minutes each time is okay for a start. Or, for those who have not exercised for a long time, breaking it to twice a day at 15 minutes each time might be more reasonable.

Always drink water before, during and after exercising. This is important, especially on warm days, in order to prevent dehydration. When the weather is really hot, try to exercise in the early morning or in the evening, and increase your water intake.

Listen to your body. If you find it hard to carry a conversation while exercising due to shortness of breath, decrease the amount of exercise you do. In case you develop a rapid pulse or if you experience palpitations that last for more than 3 minutes in one strike, bring it to the attention of your fitness instructor. If you experience chest pain or pressure or any unusual discomfort, stop exercising and contact your doctor at once.

You should also cut back on your exercise sets if you develop aching joints that last for more than two hours after exercise. Also, you should skip an exercise schedule altogether if you experience very bad muscle pains the following day.

Make it easy on yourself, always keeping your exercise activities at a level which you can manage comfortably. This is most likely to make you stick to your exercise routine and break the exercise block for good.