Robert R. Cawley, D.O.
Dover, NH 03802
By Carrie Carville, Wellness Manager, The Works Family Health & Fitness Center
Is it time for you to get moving? When you are ready to start exercising, the most important thing is to do it safely. You don’t have to join a gym to start an exercise program, you can use the resources you have in your own home and in the environment around you – get creative! Many household items can be used as weights – gallons of water, cans, water bottles, etc. Find something that you enjoy doing and works within your lifestyle.
Here are some elements you should try to incorporate into your exercise routine and advice to get you started:
When training all major muscle groups, adults should train two to three times per week on nonconsecutive days. Start with bodyweight exercises that can be done anywhere and progress to light weights.
Bodyweight exercises include (but are not limited to): squats, lunges, push ups, triceps dips, planks, calf raises and burpees.
The recommendation is to get your heart rate pumping for a minimum of 150 minutes of moderate-intensity exercise per week. Anything that will elevate your heart rate above resting will do the trick. Go for a walk, hike, bike ride, climb stairs, jump rope - get creative with your surroundings!
Start slow and once you start building up your cardiovascular endurance, try adding small intervals to maximize your workout and burn more calories.
Stretching should be done at least two to three days a week to improve range of motion. When starting a stretching routine, make sure that you're performing stretches correctly to prevent injury.
Hold each stretch for 10-30 seconds to the point of tightness and repeat each position two to four times. Listen to your body. Don’t force yourself into a difficult position, and if the stretch is painful, stop immediately.