YMCA
Press Release
September 12, 2019
Rob Calija, ACSM EP (Certified Exercise Physiologist)
Personal Trainer, McArthur Family YMCA
There are many positive factors toward the engagement of exercise. By definition, exercise is a planned physical activity performed in a safe and effective manner. The guidelines consists of 150 minutes of physical activity or 75 minutes of moderate to vigorous planned physical activity per week. A person should consider exercise as an individualized physical activity program, meaning, the individual needs to evaluate his or her current fitness level, known muscular injuries & muscular limitations, cardiovascular health, medications, and the understanding of one’s body movement and response to prolong physical activity. Personal curiosity can lead to a safer exercise program.
Below are simple steps toward a safer approach for designing a physical activity program.
1. Self-awareness and Evaluation: Perform a self-questionnaire on current health status before exercising. Seek a medical professional if needed. Monitor any unexplained dizziness, shortness of breath, abnormal blood pressure & resting heart rate, and pain or discomfort of the body. Evaluate current muscular functionalities within total body strength, flexibility, balance, and cardiovascular endurance. Be aware of current medications such as beta blockers (heart medication) or insulin if prescribed.
2. Preparation: Drink plenty of water, obtain enough sleep, and eat nutritious meals to help muscular performance. This will allow the avoidance of muscle cramping and straining. Muscles need proper nourishment in order to perform efficiently.
3. KISS Method (Keep it Simple Silly): Create personal short and long term goals. Write the goals down and set a realistic time frame. Start with a small list of goals. For example, drinking 8 glasses of water, obtaining 8 hours of sleep, and walking 8 minutes in the neighborhood all in one day can be a great way for the beginning.
4. Stretch: Take 5-10 minutes to stretch the total body after each bout of physical activity as stretching will help toward injury prevention. Hold each stretch for 10-30 seconds.
5. Patience and Healthy Habits: Whether performing any type of physical activity once a week or as many times as possible, track and log the amount of activity performed each week. Stay consistent, be patient, and take pride on what has been accomplished. Slowly add additional goals as progression starts to happen.
6. Meditation and Relaxation of the Mind: Create time for personal space to think clearly on becoming healthier. Take 5-10 minutes out of the day for new and positive ideas toward the future.
These steps will help lead a person to a safer and functional physical activity program.