#fitness Archives - Health Beat

Effective Workouts for Busy Schedules

Posted on June 6, 2024 by Patrick Hercules

You have a busy schedule and you’re trying to live a healthy lifestyle. But finding the time to get in a workout proves to be a difficult task.

Many exercises can be effective and yield results. But first, here are five tips to get you started as you create a realistic routine that is catered to your busy schedule:

Plan Ahead

Planning allows you to look at your daily schedule and identify ideal times to work out, increasing the likelihood of completing a task by finding a way to fit it in rather than finding an excuse to skip a workout. Plan to succeed by bringing your shoes and workout clothes to go on a walk during your lunch break. Carry your gym bag, including shower supplies in your vehicle.

Schedule It

Once you’ve planned your workout, schedule it. Write your exercise time in your planner, create a calendar entry with an automatic reminder, or reserve your spot in a specific workout class. Consider your workout time as important as a work meeting or dental appointment. Once you’ve allotted the time, avoid using “I don’t have time” as an excuse.

Allot 10 Minutes, Three Times a Day

A common misconception is the more time you spend working out, the more results you will see. Aim for 30 minutes of activity, five days per week. The 30 minutes daily does not need to be consecutive. Consider splitting the time into 10- or 15-minute segments throughout your day. A workout is beneficial, no matter how long or short. Allow yourself 10 minutes to get your heart rate up. Use breaks in your day to go for a walk, or do pushups or jumping jacks, and you’ll benefit from the activity.

Do the Little Things

Small tactics add up to big results. The short activities you do throughout your day will significantly affect your fitness goals. In addition, participating in short activities throughout the day keeps workouts from feeling overwhelming.

Here are some short activities you can try:

Take the stairs instead of the elevator.
Try parking further away from your destination to get in your steps.
Complete 10 pushups when you wake up in the morning.
Do jumping jacks, squats, or burpees during commercial breaks while watching TV.
Replace a daily distraction, such as scrolling on social media, with an activity like walking around your neighborhood.
If you sit at a desk for work, stand up every 20 minutes to do calf raises or stretches. Set an alarm to keep you moving throughout the day.

Let Yourself Experiment

An intense workout routine and eating plan is not something to begin on a whim. This can cause you to quit as quickly as you start. You will be less successful if you decide to exercise and change your nutrition impulsively. Find a workout and nutrition plan you enjoy and can continue long-term. Allow time to experiment with different workout routines and activities. Start slowly and reflect on how you feel. Identify personal fitness goals and realistic nutrition plans.

Here are Five Workouts That Yield Maximum Results:

Quick Abs
- Bicycle crunches
- Plank
- Mountain climbers
- Penguin crunch
High-Intensity Interval Training (HIIT)
Tabata
Going for a walk
High-Intensity Circuit Training (HICT)

It is recommended that you consult your doctor before starting a new exercise routine, you can schedule an appointment at Jamaica Hospital Medical Center’s Ambulatory Care Center by calling (718) 206-7001.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Should You Still Work Out When Your Muscles Are Sore?

Posted on November 16, 2021 by Xavia Malcolm

Muscle soreness after working out or delayed onset muscle soreness (DOMS) often occurs as a result of doing new, repetitive, or intense exercises our bodies may not be accustomed to.

During strenuous or new exercises, our muscles are often forced to work harder, this may cause tiny tears in muscle fibers and inflammation. According to the American College of Sports Medicine, delayed onset muscle soreness appears to be a side effect of the repair process that develops in response to this muscle damage. In other words, normal muscle soreness is a part of muscle growth.

Delayed onset muscle soreness typically begins within 12-24 hours after exercise, and everyone is susceptible to developing it, even those who exercise routinely. While DOMS is normal, it is important to pay attention to the severity and duration of symptoms following your workout and respond accordingly.

In moderate to mild cases of DOMS, in which soreness usually lasts three to five days, it is recommended that you participate in light exercises such as walking or stretching. This will help to keep blood flowing and loosen muscles. It is also advised that you exercise other parts of the body to give sore muscles a chance to recover.

In severe cases where pain lasts longer than a few days, is unbearable, or prevents you from moving the affected part of the body, it is recommended that you see a doctor right away. These symptoms can be indicative of serious muscle injury that can potentially lead to kidney damage. Additional warning signs you should look out for include bruising and swelling of the affected limbs or dark-colored urine.

Delayed onset muscle soreness can be prevented by progressing slowly into a new exercise routine, not repeating the same exercise every day, warming up before exercising, and stretching after.

Exercise and strength training can improve your overall health and wellness. By working out safely and paying attention to the signs of your body you can avoid muscle injury and reap the benefits.

How Much Water Should You Drink During Exercise

Posted on August 2, 2019 by Xavia Malcolm

Staying hydrated while exercising is very important, especially during the hotter months when we tend to lose more water by sweating. The best way to hydrate our bodies is to drink water, as it helps to prevent dehydration.

While drinking water greatly benefits our bodies, consuming too much can have adverse effects, one of which is hyponatremia. This condition occurs when the blood becomes excessively diluted from drinking too much water, dangerously reducing sodium levels in our bodies. Hyponatremia can result in symptoms such as nausea, fatigue, headaches, and in severe but rare cases, death. It is important to follow proper hydration guidelines to avoid these symptoms.

According to Harvard Health, four to six cups of fluid daily is generally recommended for most people to consume. While exercising, The American Council on Exercise recommends drinking:

Seventeen to 20 ounces of fluid, 2 to 3 hours before working out
Another 8 ounces, 20 to 30 minutes before starting your workout
Seven to 10 ounces, every 10 to 20 minutes while exercising
Eight ounces post workout

General recommendations are based on weight and gender. They may vary with each individual. It is also important to keep in mind, that individuals with certain health conditions such as kidney or liver disease may retain too much fluid and should consult their physician

If you are uncertain about how much water you should drink per day or while exercising, speak with your doctor. He or she will be able to provide more specific guidelines.

To speak with a doctor at Flushing Hospital Medical Center, please call 718-670-5486

Do Fitness Trackers Really Work?

Posted on May 4, 2015 by Sage Robinson

Fitness trackers are more popular than ever. With a variety of wristbands and clip-on sensors you can measure your steps throughout the day, like a high-tech pedometer, and input your exercise program information and synch your progress on your smartphone or computer. These gadgets allow you to set personal fitness and health goals by tracking health behaviors such as how many calories you consume or burn, how many miles you’ve walked or run, and even telling you how well and long you’ve slept. You can even set an alarm that will buzz or beep if you’ve been idle too long to remind you to get up and move. The fancier models can also tabulate other metrics, including heart rate, blood oxygen level, skin temperature, perspiration, body weight and body mass.

But how effective are they at tracking exercise? Most studies agree that if you wore all of the most popular trackers at once, you’d get different results from each one.

Fitness trackers are most effective as a motivational tool. They help to increase physical activity among wearers, and studies have shown that they are associated with significant decreases in BMI and blood pressure, as well as a consistent pattern of weight loss. Even a simple, low-cost, digital pedometer seems to be effective at just getting people to move, regardless of calories burned or other personal health measurements.

So while some trackers are more accurate than others, the point is to keep us aware of what we do or don’t do during the course of a day. If it helps you stay motivated toward healthy behaviors, that’s never a bad thing.

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