Advice and tips from our sports medicine specialist for returning to fitness, sticking to it, and avoiding injury.
After 18 months of COVID related stress and disruption, our lives are starting to feel a little closer to “normal” these days. In fact, we are seeing an influx of patients who are interested in returning to an exercise program, going back to the gym, or just ready to get off the couch! And this is great news to us.
Keeping patients active, healthy, and enjoying a great quality of life is the goal of our practice and we know that regular exercise plays a huge role in that. In fact, a regular exercise program can:
- Improve brain health
- Reduce feelings of anxiety and depression
- Increase quality sleep
- Improve weight management
- Lower risk of cardiovascular disease
- Lower risks of diabetes and metabolic syndrome
- Increase strength and stamina
- Lower risk of falls and fractures
So, we sat down with our own sports medicine specialist, Dr. Michelle Horn, to get answers to a variety of the most frequently asked questions about starting or returning to an exercise program. If you’ve ever wondered how much cardiovascular exercise you should be doing, when is the best time of day to exercise, or even how to avoid injury…read on:
How much exercise do I need to increase my fitness?
Ideally, you should aim for 30 minutes of moderate intensity cardiovascular exercise five days of the week. To increase strength, two days a week of strength training with weights, bands, or bodyweight is recommended.
30 minutes of cardio seems like a lot, can I start with less?
Yes, if you’ve been completely stagnant, begin with a goal of 10-15 minutes of cardiovascular exercise a day. Then gradually increase by 10% each week until you reach 30 minutes.
What does “moderate intensity” cardio mean?
Moderate intensity physical activity is defined by these three factors: you’re raising your heart rate, you’re breaking a sweat, you’re still able to carry on a conversation.
High intensity exercise would mean that you could only say a few words or not be able to speak in full sentences. And while high intensity exercise certainly has its benefits, it is not the immediate goal when we are talking about beginning or returning to a fitness routine.
What is the best exercise for cardio?
The best cardio exercise is the one you enjoy doing. If you don’t enjoy it, you won’t stick with it, so it’s critical to find something you really enjoy doing.
Walking, running, cycling, whether on a stationary bike or bicycling outside, swimming, aerobic routines, rowing machine, dancing, elliptical, stair climbing, and jumping rope are all great exercises for cardiovascular fitness.
How do I know if I’m exercising hard enough?
You can use the guidelines of “moderate intensity” exercise to measure your exertion. If you are breaking a sweat, raising your heart rate, and still able to converse, you are exercising at a level that is considered moderate intensity.
Is walking enough to increase my fitness level?
Walking is a great exercise for achieving that moderate intensity and a great activity to start with if you are just getting back into an exercise routine. The intensity of walking is also easily adjusted to match your fitness level and goals.
What is the best time of day to exercise?
The answer here, again, depends on the person. The best time of day to exercise is the time that you can stick with. I know people who get up at 5am to work out before work, others who squeeze exercise into their lunch hour or baby’s naptime, and still others who climb on an exercise bike at 9pm. So, there is no ideal time to exercise – it is only the time that is ideal for you.
However, it is really important to schedule that time for exercise into your day as opposed to just trying to find time as you go about your day.
It’s kind of like getting dressed in the morning…if you pick out your clothes the night before, you don’t have to spend any time thinking about what you’re going to wear. It’s the same with exercise. If you plan it as part of your day, you’re more likely to do it and stick with it.
Do I need to check with my doctor before starting an exercise program?
I have many patients who come to me to get checked out before they start a new fitness routine. It’s a great idea.
In fact, the first step in starting a new exercise routine is to make sure you’re physically healthy enough to begin. So, whether you check in with a sports medicine specialist like me, with one of our orthopedists or your primary care physician, just be sure you’re up to date with general health recommendations and that you’re healthy enough to start a program.
What is the most common mistake when beginning or restarting an exercise program?
The most common mistake is doing too much too soon. Increasing the intensity or duration of an exercise can lead to overuse injuries such as stress fractures and tendonitis. You have to give your body enough time to adapt.
A very common scenario is that somebody starts out with a “Couch to 5k Program,” which should begin with just intermittent walking and jogging. But, instead of jogging, they try to sprint through the run part because they feel like they’re getting a better workout. Or I’ve seen people who return to the gym for weightlifting, and they try to increase their weight to what they were doing pre-pandemic. Both scenarios often lead to injuries that will set them back for weeks.
How can I avoid injuries as I return to fitness?
The antidote to doing too much too soon is to start at an easy level and progress gradually.
For cardio, you can start with as little as 10-15 minutes per day. As you progress, that will get easier, and you can maintain that moderate intensity for longer periods. Then you can increase your intensity by adding more time or distance to what you are doing.
A good rule of thumb for increasing your distance for cardio, such as walking or running, is to increase your distance by no more than 10% per week. So, if you start out walking a mile a day for one week, you can then add one-tenth of a mile the next week. If you’re measuring your distance by steps on a fitness tracker, the advice is the same. Increase your distance by no more than 10% each week.
For strength training you should start with weights that feel easy and increase your reps and weight incrementally as your strength improves. Begin with three rounds of 8-12 reps of each exercise, then start increasing your weight as that exercise becomes easier for you.
How do I know when it’s time to increase the amount of weight I’m lifting?
When you’re lifting weights, the last 3 reps of a set should be difficult but doable. If they’re not hard at all, it’s probably time to increase your weight. Building strength takes time and consistent effort. It is ok if you stay at the same weight for a while.
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Making regular exercise a part of your life can improve your mental, physical, and emotional well-being. We are here to support you in being active, fit, and healthy. If you have any more questions about exercise, recovering from an injury, or getting back in the gym, please give us a call at 215-348-7000 to schedule an appointment in our Doylestown and Warrington offices.
Dr. Michelle Horn is a Primary Care Sports Medicine Physician at Bucks County Orthopedic Specialists who specializes in treating nonsurgical orthopedic conditions as well as medical issues in athletes such as sports concussions.
