Whether you’re embarking on an exercise regimen for the first time or you’re a seasoned professional who seeks to get back in the groove, here are some tips to follow. (And remember — it’s best to consult your physician before you begin any workout program, especially if you have an underlying medical condition such as high blood pressure, diabetes or heart disease.)

Starting Your Exercise Program

Newbies often think that plunging into a hardcore fitness program will give them quick results. This just isn’t true. In fact, you’re opening yourself up to a greater chance of injury by taking on too much too soon. Slow and steady wins the race here. The same goes for experienced exercisers who think that they can just plunge right back into the rigorous routine when they haven’t exercised for one or two years.

Planning Your Program

Set goals. What do you want to achieve? Do you want to lose weight? You may think that a emphasis on cardiovascular exercise (running, treadmill, stationary bike) is all you need, but resistance training is also essential. Even after exercising, muscles at rest will continue to burn fat.

And if your primary goal is to build muscle, a combination of weight training and cardio is beneficial. In both instances, alternate training days is best — e.g., weights on Monday, Wednesday and Friday and cardio on Tuesday, Thursday and Saturday.

Make sure to pick routines that include exercises that you enjoy doing. This will ensure that you’ll keep coming back for more. And take it slow — do plenty of stretching to keep your muscles limber and decrease the chance of injury.

Home or Gym?

Some people prefer to work out at home for a number of reasons. They may be intimidated by the idea of going to a gym or they may want the convenience and economy of working out at home.

Self-motivation is a key factor when committing to a home exercise routine. But make sure you don’t turn your treadmill into a clothesline — it’s funny because it’s true.

Some people prefer joining a gym or club. They enjoy being around others as well as the variety of equipment options available. Additionally, they can take fitness classes (such as spinning or Zumba) and they can reserve sessions with personal trainers. This regular scheduling helps to keep them committed to their goal.

You may want to begin a home regimen that will give you the self-confidence to join a gym later. And whether you work out at home or at a club, make sure to include exercises that can be performed both inside and outside. That helps to break up the monotony and ensures you can continue your routine, regardless of the weather.

Use the Right Equipment

Shoes. Make sure your shoes fit properly, are in good condition and provide adequate support. This is especially essential if you plan on running, whether on the street or on a treadmill. Don’t just grab an old pair of sneakers out of the closet. Get a new pair of shoes designed for your specific workout plans at a store where the salespeople are knowledgeable and can provide recommendations.

Home equipment. If you’re planning on creating a home set-up, test the equipment before you buy. You can do this at a fitness store, where it’s set up for this purpose, or at a fitness center. In fact, many gyms offer day passes where you can try out several different pieces of equipment.

Invest in good equipment. Saving a couple hundred bucks on inferior equipment isn’t worth the potential injury it may cause you.

New technologies. From heart rate monitors to apps that measure distance and calories burned, technologies are available to help track your progress and adjust your routine as your strength and stamina increases.

Make Your Schedule Realistic and Attainable

Regardless of whether you’re just starting out or you’re more experienced, you’ll benefit from following a prescribed schedule. Choose the days that will be reserved for cardio and those that will be for weight training. Include days off to rest. Vary your routine with different types of exercises to prevent your interest and enthusiasm from wavering.

Dr. Alexandra Matthews, Sports Medicine specialist with the Orthopedic Performance Institute can evaluate your physical condition and prescribe an exercise program to fit your goals. Call (210) 545-7171 to schedule an appointment.

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• Take it easy! If you are switching from your normal exercise routine to something entirely new, be cautious of overdoing it. Especially if your new workouts require a lot of running, jumping, or heavy lifting.
• Don’t rush! If you are beginning a new home program, start slow and increase as your body responds.
• Limber up! Keep up the stretching, foam rolling and cooling down after a workout.
• Walking is great exercise! Don’t be afraid to hit the roads/paths/nature trails (while maintaining social distancing).
• Have fun! While annoying, the silver lining is that switching up your normal routine can lead to fun new hobbies or workouts.

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Reasons to exercise

Just like muscle, bone is made of living tissue that responds to exercise by becoming stronger. Young women and men who exercise regularly generally achieve greater peak bone mass (maximum bone density and strength) than those who do not. For most people, bone mass peaks during the third decade of life. After that time, we can begin to lose bone.

Women and men over the age of 20 can help prevent bone loss with regular exercise. Exercising can also help maintain muscle strength, coordination and balance, which in turn helps to prevent falls and related fractures. This is key for older adults and people who have been diagnosed with osteoporosis.

The best bone-building exercises

Weight-bearing and resistance exercises are the best for your bones, as they force you to work against gravity. These include walking, hiking, jogging, climbing stairs, playing tennis and dancing. Resistance exercises such as lifting weights can also help to strengthen bones.

Exercise tips

If you have health conditions such as heart trouble, high blood pressure, diabetes or obesity — or if you are age 40 or older, check with your doctor before you begin a regular exercise program.

According to the Surgeon General, the optimal goal is at least 30 minutes of physical activity on most days, preferably daily.

“When you begin an exercise routine, it’s common to have some muscle soreness and discomfort at the beginning,” says the Orthopedic Performance Institute’s Dr. Alexandra Matthews. “But if it’s painful and lasts more than 48 hours, you maybe working too hard or doing it wrong.”

Definitely stop exercising if you feel any chest pain or discomfort, and see your doctor before you start again.

Exercising with osteoporosis

If you have osteoporosis, ask your doctor which activities are safe for you. If you have low bone mass, experts recommend that you protect your spine by avoiding exercises or activities that flex, bend or twist it. You should avoid high-impact exercise to lower the risk of breaking a bone.

You also might want to consult with an exercise specialist to learn the proper progression of activity, how to stretch and strengthen muscles safely, and how to correct poor posture habits. An exercise specialist should have a degree in exercise physiology, physical education, physical therapy or a similar specialty. Be sure to ask if he or she is familiar with the special needs of people with osteoporosis.

Exercise is only one aspect of a complete osteoporosis prevention or treatment program, along with a diet rich in calcium and vitamin D. But proper exercise and diet may not be enough to stop bone loss caused by medical conditions, menopause or lifestyle choices such as tobacco use and excessive alcohol consumption.

It is important to speak with your doctor about your bone health. Discuss whether you should take a bone mineral density test. If you are diagnosed with low bone mass, ask what medications might help keep your bones strong.

If you’re planning on starting an exercise regimen for bone health, make an appointment with Dr. Alexandra Matthews, Sports Medicine specialist for the Orthopedic Performance Institute.

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Here are some tips on how to limber up for cold weather exercise:

Safety First

Since stretching cold muscles can cause the types of injuries we seek to avoid, begin by briskly walking or jogging for a few minutes. This will get the blood flowing to your muscles and prepare them to be stretched.

Dynamic Stretching

Dr. Alexandra Matthews with the Orthopedic Performance Institute recommends a dynamic stretching routine in cold weather. This means that you should incorporate motions into your routine, (such as leg kicks and arm circles) rather than just stretching and holding the muscle without moving. Dynamic stretching benefits you in a couple of ways — it limbers up your muscles and gets your blood moving, which in turn keeps you warmed up and ready to work out.

Here are two dynamic stretches to add to your cold weather routine:

• Arm Circles. With your arms out straight and palms down, begin making small circles and gradually increase the movement. Keep your shoulders relaxed. When you’ve reached the maximum diameter that you can do, decrease the size of the circles until you’re back at the starting position.
• Forward Lunges. Place your feet together, put your hands on your hips and take a step forward with one leg. Bend the knee to a 90º angle while lowering your other knee toward the ground. Keeping your upper body straight, push back to a standing position and repeat three or four times before switching to the other leg.

Don’t Stop

If you’re going to be involved in a sport that leaves you standing still for periods of time, continue doing the dynamic stretches to keep muscles warm. You can even jog in place.

The Cooldown

Stretching is also good for cooling down after you work out or participate in a sport. This is when you will do some static stretching. It decreases your heart rate and makes your muscles feel better. However, never stretch a muscle to the point that you feel pain.

There’s no reason to curtail your outdoor activities in colder weather. Just remember to keep your muscles warm and limber — and dress appropriately!

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Are you exercising too much and eating too little? If so, you may be putting yourself at high risk for several serious problems that could affect your health and increase your risk of injury. You also may be increasing your chances of developing osteoporosis later in life. This is a disease that decreases bone density, leaving them vulnerable to fractures.

Usually, bones don’t become brittle and break until women are much older. But some young women, especially those who exercise so much that their menstrual cycles stop, develop brittle bones and may start suffering fractures at a very early age. Some 20-year-old female athletes have been said to have the bones of an 80-year-old woman.

Even if bones don’t break when you’re young, low estrogen levels during the peak years of bone building — the preteen and teen years — can affect bone density for the rest of your life. And studies show that bone growth lost during these years may never be regained.

Broken bones don’t just hurt – they can cause lasting physical malformations. When you see older women with stooped postures, this is not a normal sign of aging. Fractures from osteoporosis have left their spines permanently altered.

Overtraining can cause other problems. The lack of enough calcium and vitamin D (among other nutrients) in your diet can result in bone loss. This can lead to decreased athletic performance, decreased ability to exercise or train at desired levels of intensity, and an increased risk of injury.

Who is at risk for these problems?

Girls and women who engage in rigorous exercise regimens or who try to lose weight by constantly dieting are at risk for these health problems. This may include serious athletes, the “gym rats” who spend hours working out, and women whose dieting may lead to poor nutrition.

They may also be diagnosed as female triad. The female athlete triad is a medical condition observed in physically active females involving low energy availability with or without disordered eating, menstrual dysfunction, and low bone density.

How can you make needed changes to improve your bone health?

The best thing you can do is to improve your diet. That includes consuming enough calories to support your activity level. If you’ve missed periods, it’s best to check with a doctor to make sure it’s not a sign of some other problem and to get his or her help as you work toward a healthier balance of food and exercise. Also, a doctor can help you take steps to protect your bones from further damage.

Eating for healthy bones.

How much calcium do you need? It’s very important to your bone health that you receive adequate daily amounts of calcium, vitamin D, phosphorus and magnesium. These vitamins and minerals are the most influential in building bones and teeth. The chart below will help you decide how much calcium you need.

Where can you get calcium and vitamin D? Dairy products are the primary food sources of calcium. Choose low-fat milk, yogurt, cheeses, ice cream, or products made or served with these choices to fulfill your daily requirement. Three servings of dairy products per day should give you at least 900 mg (milligrams) of calcium. Green vegetables are another source. A cup of broccoli, for example, has about 136 mg of calcium.

Milk and dairy products. Many great snack and meal items contain calcium. With a little planning, you can make meals and snacks calcium-rich!

• If you’re concerned about fat and calories, choose reduced-fat or fat-free milk. You can drink it plain or with a low- or no-fat syrup or flavoring, such as chocolate syrup, vanilla extract, hazelnut flavoring, or cinnamon.
• Again, you can choose the low- or no-fat varieties. Use all different types of cheese for sandwiches, bagels, omelets, vegetable dishes, pasta creations, or as a snack by itself.
• Pudding (prepared with milk). You can now purchase (or make from a mix) pudding in a variety of flavors with little or no fat, such as chocolate fudge, lemon, butterscotch, vanilla, and pistachio.
• Add fruit. Eat it plain. Add a low- or no-fat sauce or syrup. No matter how you choose to eat this calcium-rich food, yogurt remains a quick, easy and convenient choice. It’s also available in a variety of flavors.
• Frozen yogurt (or fat-free ice cream). Everybody loves ice cream. And now, without the unnecessary fat, you can enjoy it more often! Mix yogurt, milk, and fruit to create a breakfast shake. Have a cone at lunchtime or as a snack. A scoop or two after dinner can be cool and refreshing.

What are other sources of calcium? Many foods you already buy and eat may be “calcium fortified.” Try calcium-fortified orange juice or calcium-fortified cereal. Check food labels to see if some of your other favorite foods may be good sources of calcium. You also can take calcium supplements if you think you may not be getting enough from your diet.

If you or someone who know is concerned about energy levels, activity, and the balance of both, please come in and visit us today. “I prefer to use a multidisciplinary approach to discuss energy input and output that can involve nutrition specialists, counseling, and working with coaches and trainers” says Dr. Alexandra Matthews, Sports Medicine specialist with the Orthopedic Performance Institute.

The Orthopedic Performance Institute is a comprehensive medical practice specializing in adult and pediatric orthopedics and sports medicine, and has office locations in San Antonio and Boerne.

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