The Best Exercise Program Ever

I watched someone as they walked/jogged on the Greenbelt last week.  It was probably more walk than jog.

The buddy I was with said somewhat disparagingly (he's not nearly as kindhearted as I am) "why?"  

He seemed to be asking "why bother, when all you're going to do is shuffle along at a pace that generates barely a sweat in most people."

Why indeed.

My oft-repeated quote on that (well, I oft repeat it anyway) is that the BEST exercise program that you do is the one that you do.  The WORST exercise program is the one you don't do.

Effective exercise programs take many, many forms.  It can be something as simple as a walk in the park (literally) to a demanding CrossFit workout that leaves you gasping for breath.

Is one better than the other?  I don't know if that is the most important question to ask. 

Again, the best exercise program is one that holds your interest.  That you can sustain. That you even (yes, really) enjoy!

You may have the most evidence-based exercise program in the world, recommended to you by the best personal trainer ever, and based on a thorough examination of your physical capacity and medical needs but if you don't do it, it is totally worthless.

Just like the millions spent on diets and diet plans that people just don't follow, that exercise program that you don't do will never help you.

So let's look at the ingredients for a good exercise program.

It needs to have some components of cardio training.  In other words, it needs to be strenuous enough to get your heart rate up. 

How much?  That's where your Primary Care Physician (PCP) comes in.  You must depend on them to determine if you are physically able to participate in any type of exercise first and then they should be able to help you set safe parameters.

But if your PCP says that exercise is a bad idea regardless of your health, then go find yourself a new PCP. 

It needs to have some components of strength training.  This is especially true as you get older.  And it is more important for females than males.  Strength training may be your best hedge against osteoporosis.

I've also often stated that it is more important for the 40-something (and older) to lift weights than it is for the 20-something.  Yet, our gyms are full of those 20-somethings, looking for the better body through throwing around weights.

But we begin losing muscle strength at about age 28 and will lose a half to full percentage of our muscular strength every year.  That means that at 48, we have lost 20% or so of our muscle.  Since we likely haven't also lost 20% of our body weight, that means that muscle has been replaced by...well...bad stuff, like fat.

It needs to have some component of stretching.  Maybe yoga.  Probably some every day.

The second most important component is that it have a significant focus on developing core strength, which I define as essentially that region between your armpits and your kneecaps.

And the most important component (already mentioned above) is that you will do it.