Our health is our most precious gift. Sadly, many people today are getting much more screen time than time outdoors exercising. For some, they are unclear what types of exercise are best for their present level of fitness.
In order to learn about some great options for exercise to improve one’s health and fitness, we spoke to Dr. Alfred Sparman, an interventional cardiologist in the Barbados who has a specialty in angioplasty and the implantation of cardiac devices. Dr. Sparman received his medical degree at New York Medical College, took his residency at St. Luke’s Roosevelt Hospital in New York and his fellowship in cardiology at Jacksonville Medical Centre in Jacksonville, Florida. He is well-known and loved for his personable and affable manner that puts patients at ease.
Begin with Cardiovascular Training –
Walking –
According to Dr. Sparman, one of the most important parts of an exercise regimen is cardiovascular training. This does not mean that it is best that everyone takes up running. There are many means of cardiovascular training for individuals. For those who are more sedentary, it is important to start small and work your way up. Cardiovascular training requires no equipment but a safe and comfortable pair of running shoes.
Dr. Sparman advises his more sedentary patients to begin with longer and longer walks each day. He advises his patients to try for 10 to 15 minutes of steady walking, with the goal of a 30- to 60-minute walk most every day or evening. As you get in better shape, you can speed it up a bit. A long walk at the end of the day helps to provide time for people to sort out their day, alleviating stress. Walking also keeps the fat at bay, improves your bone density and helps regulate blood pressure.
Swimming –
For those with access, swimming is another great cardiovascular exercise. The Harvard Medical School says that benefit of swimming is that it provides support for one’s joints. For this reason, they advise those with arthritis to swim. A related cardiovascular exercise in the water is water aerobics.
Strength Training –
According to Harvard Medical School, the benefits of strength training include burning calories, keeping muscles strong and improving brain function. People need to begin with light weights that you can easily lift for 10 repetitions. For some, that is just one- or two-pound weights. Over time, you can increase the weight in small increments. It is important to always use proper form when weight training.
Stretching –
This is really where to begin your exercise routine each day. According to U.S. News and World Report, stretching helps with our body’s flexibility and muscle health. A simple stretching routine can take just a few minutes and needs to include upper and lower body stretches. U.S. News suggests slow stretching. This should feel good and be a release.
Calisthenics –
Squats –
As your health improves, you can try squats. According to WebMD, squats work most all of the major muscle groups in your lower body. Also, they help people have strong muscles for bowel movements.
As in weight training, you want to ensure the best and strictest squatting form, so you don’t injure your knees. Your feet need to be shoulder-width apart and your back needs to stay straight. You bend your knees, lowering your buns. The goal is to keep your knee aligned over your ankle. For some, they can work up to squatting by squatting into and out of a chair.
Lunges –
Lunges are another powerful lower-body exercise that works all the major lower-body muscles. As in squats, form is essential. You are taking a big, forward step. The goal is to get your front knee to a 90-degree angle. Your weight will be on your rear toes. You will drop your back knee to near floor level. WebMD suggests stepping a bit to each side as well in your practices.
Push-Ups –
Push-ups strengthen our chest, shoulders, triceps and core muscles. For those who cannot perform a floor push-up, WebMD suggests beginning with kitchen-counter push-ups, building strength and moving to the floor work by working down to desk level next. When you get to the floor work, you can make it a bit easier at first with bent-knee push-ups. The push-ups from your toes are better, though, for core strength.
Sit-Ups –
Sit-ups firm the abdominal muscles, providing core strength. One lays on the floor with their knees bent and their feet on the ground, hands clasped behind one’s head. Simply sit up and lay down.
Dr. Alfred Sparman wants to improve the health of his patients. The basic exercises for good health include cardiovascular exercises, strength training and calisthenics. These exercises, done daily, improve total body health and fitness.