The Exercise Inertia

CEBU, Philippines - In order to stay fit, a person needs to exercise. But someone who’s 30 years old or older may find it rather difficult to stay loyal to an exercise routine. At about such age, a state of inertia that predisposes the body to rest and inactivity is quite common.

It is common, too, among younger people, especially those with body shapes that clearly need trimming here and there. Given the persistent media campaign for health and fitness, it is likely that people actually plan to embark on an exercise program. The problem is, they never get around to actually starting it.

Everyone needs to exercise, regardless of age, size or weight. Many old people who regularly exercise have more energy, more restful sleep, good appetites and fewer bodily aches. Younger people exercise for better endurance to stress and a more dynamic, more positive disposition.

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

Sometime around one’s late 20s, he begins to be less active. He probably has a job which is keeping him deskbound, allowing no more time for the physical activities he used to do in the years earlier. Decreased activity results in increased body size. With the corresponding extra pounds the body becomes difficult to carry around, of course – and so the more one wants to stay at rest.

As a person rests more, he tends to bloat more. Excess weight wears the body out. It brings on premature ageing and makes the body become susceptible to various kinds of ailments. The person grows old and sickly way before his or her time. Then he realizes he’s still too young to be experiencing all these troubles and wants to do something about it.

Exercise is the way to stop and correct early waning. But under the condition of being oversized and overweight, this may be much more difficult to do. Inertia must now have taken a firmer grip. Nonetheless, it can be broken – if the person really wants to set himself free.

To ease one’s way into exercise, joining a fitness group of his age and fitness level helps. An enthusiastic instructor and fellow participants can be a good source of motivation. The group may even hold exercise sessions outdoors every once in a while. New surroundings are sure to add excitement to the exercise program.

But firstly, a physical exam with a qualified doctor is crucial to any exercise program. It should include a complete health, dietary and medical history. During the physical exam the doctor should 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.

A good exercise program is one that combines aerobic routines with activities for strength and flexibility. It shall also 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.

Drinking water is important – before, during and after exercising. This is all the more necessary on warm days, in order to prevent dehydration. When the weather is really hot, it is better to exercise in the early morning or evening, and to increase the water intake.

The person must closely observe himself. If he finds it hard to carry a conversation while exercising due to shortness of breath, then he must decrease the amount of exercise he does. In case a rapid pulse develops or if the person experiences palpitations that last for more than 3 minutes in one strike, it must be brought to the attention of the fitness instructor. In case of chest pain or pressure or any unusual discomfort, the exercise activity must be stopped and a doctor must be called in at once.

If aching joints develop that last for more than two hours after exercise, cutting back on the exercise sets may be advisable. Also, if bad muscle pains occur the following day, the exercise schedule should skipped altogether for that day.

The person shall make it easy on himself, always keeping his exercise activities at a level which he can manage comfortably. This way he is most likely to stick to his exercise routine and break the exercise inertia for good.