“How to Start Running?”

MAKE SURE YOU’RE READY: You’re more likely to hurt yourself if you haven’t been very active lately, so take it slow, even if you feel great. If you’re over 50 and haven’t done regular exercise in a while, or you have a long-term condition like diabetes or heart disease, talk with your doctor before you start to run.

TEST YOUR FITNESS LEVEL: You may have some idea of how fit you are, but it’s good to have numbers to compare as you go. Take your pulse right before and after you walk a mile. Do the same for a 1.5-mile run (if you feel fit enough), and time it. About 6 weeks in to your running routine, check those numbers again -- they can tell you something about how far you’ve come.

SET A GOAL: It’s hard to get somewhere if you don’t know where you’re going. Do you want to finish a 5K race? Lose weight? Improve your health? Decide what you want to do so you can make the right plan to help get you there. And remember to measure your distance, weight, blood pressure -- whatever’s linked to your goal -- so you can track your progress. It'll help keep you motivated.

PLAN IT OUT: Whatever your goal, a good plan will help you get there safely. It should tell you where to start, how quickly to add to your mileage, when to rest, and how to keep from getting hurt -- and it should do this on a day-by-day basis. Find a training schedule that works for you, or check with your doctor or a licensed exercise professional if you’re not sure where to start.

START EASY: If you need to work your way up, you can start by walking and begin to run gradually, as you feel comfortable. A good goal is to get at least 150 minutes a week of “moderate aerobic activity,” like walking, or 75 minutes of “vigorous aerobic activity,” like running. Spread those minutes out over the course of a week.

WARM UP: This eases you into your run and may help prevent injury and keep your muscles from being sore. If you’re going for a fast walk, walk slowly for 5 to 10 minutes first. If you’re going for a run, start with a brisk walk or slow jog.

LISTEN TO YOUR BODY: If you get dizzy, feel sick, or can’t catch your breath, stop -- you’re probably overdoing it. Be flexible with your schedule as you get started. Take a couple of days off to get your strength back if you need to.

COOL DOWN: This lets your heart rate and blood pressure ease back into their normal ranges after your run. You do it the same way you warmed up: Slow down and go for another 5 to 10 minutes.

STRETCH: When you run, your muscles get tighter. These exercises can help keep your joints loose and get more blood to those areas. Stretch major muscles after your run, not before: Be gentle, breathe freely, and try to hold each one around 30 seconds. A running guide or exercise professional can help with the right moves for you.

REST: It’s natural to kick off your new hobby with enthusiasm, but don’t overdo it. In addition to starting slow, you also need to make sure you give your body a break. That can keep you from getting injured and burning out. In fact, “rest days” can be as important as “run days” for your health and for boosting your speed and distance. They give your body a chance to recover and get stronger.

MAKE IT A HABIT: Habits can be hard to shake. Some happen when you’re not thinking about them -- if you mindlessly pick up a doughnut with your morning coffee, for example. But you can create them too. First you need a cue -- an alarm on your phone, maybe -- that tells your brain you’re about to run. Then you follow it instantly with a reward, like a cup of coffee or a TV show. After a few weeks, your daily run may become a hard habit to break.

MAKE IT SOCIAL: You’re less likely to cancel your workout if you make plans to meet a buddy or a group. It’s more fun, too -- as you get used to the pace, you should be able to chat easily. A little friendly competition with people at your level also can help you stick to your new routine.

REVIEWED BY: Tyler Wheeler, MD on March 07, 2019

REFERENCES:

Charlesduhigg.com: “The Power of Habit,” “How Habits Work.”
Harvard Business Review: “Regular Exercise Is Part of Your Job.”
Jeff Galloway Training: “Run Walk Run.”
LiveScience: “How to Start an Exercise Routine and Stick to It,” “30 Minutes of Exercise May Be As Good As 1 Hour.”
Mayo Clinic: “Stretching and flexibility,” “Aerobic exercise: How to warm up and cool down,” “5K run: 7-week training schedule for beginners,” “Fitness program: 5 steps to get started.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Ways to Improve Your Balance”

TAI CHI: Studies show tai chi, a gentle exercise often called “meditation in motion,” can help you cut down on falls if you’re older and having balance issues. A skilled teacher can show you the slow, precise movements that help you not only find more stability, but boost your overall health and mood, too.

ONE-LEGGED STAND: Start by holding yourself steady on the back of a chair or another sturdy handhold. Lift one foot to about calf level and hold for 10 seconds. Repeat 10-15 times and then switch to the other leg. Over time, as your balance gets better, you may be able to hold this position with your hands free.

WEIGHT SHIFTS: Standing with your feet hip-width apart, lean slowly toward one leg until it’s bearing all your weight while lifting your other leg off the ground. Hold for up to 30 seconds, then move to the other side.

YOGA AND PILATES: To keep your balance, you need muscles that can hold you steady as you stand, walk, or make other movements. You might know these as your “core muscles.” Yoga and Pilates include moves that help you stretch and strengthen them. Check with your doctor before you start. To learn the moves properly, it’s a good idea to join a nearby class taught by a certified instructor.

HEEL-TO-TOE: Walk slowly in a straight line, touching your heel to the opposite foot’s toe as you go. Go about 20 paces, using a wall for support if you feel unsteady.

BACK-LEG RAISES: To build up your lower back and buttocks, try lifting your back leg while standing straight. Hold a chair and raise one leg backward without bending your knee or pointing your toe. Keep your anchor leg slightly bent. Hold your position for 1 second. Do this 10-15 times with the first leg before moving on to the other one.

KNEE CURL: Once again holding the back of a chair with a slightly bent anchor leg, lift the other leg straight back, then raise your heel toward your buttocks. Keep your hips still. Hold for 1 second before slowly lowering your foot to the floor. Repeat 10-15 times and then switch to your other leg.

TOE STAND: Also called calf raises or heel raises, this exercise can help make your calf and ankle muscles stronger for a balance boost. Hold a chair or wall to keep you from falling, and stand with your feet shoulder width apart. Raise up to your tiptoes and hold for 1 second before lowering. Repeat 10-15 times. Rest, then do another set.

SQUATS: To make your leg and pelvis muscles stronger, practice squats. Stand with your feet slightly wider than your hips with your toes pointed forward. Bend your knees and send your bottom backwards, as if you’re sitting down. Keep your weight in your heels and your arms either out in front of you or on your thighs. Raise back up and repeat 10 times. If that proves too hard, you can try to slowly sit in a chair from a standing position without using your hands.

SIDE STEPS: Slide sideways using small steps that move your legs apart and then together. Go across a room and back to target both sides of your body. This movement builds up your hip and thigh muscles.

BACK EXTENSION: Lie on your stomach with your forehead facing the floor and your arms at your sides, palms up. Continue to look down (looking up will strain your neck) as you slowly lift your head and arms 1-2 inches off the floor. Hold for several seconds and then lower down gently. Do sets of 10 to strengthen your back and spine.

CHECK YOUR BALANCE: To get a better idea about how strong your standing balance is, lift one foot and see how long you can hold it there. To test your balance as you move, try walking as if you’re on a tightrope for 10 steps and see how you fare. Balance exercises should improve both of these measurements over time.

Reviewed By: Sabrina Felson, MD, WebMD, on April 10, 2019

Mayo Clinic: “Tai Chi: A gentle way to fight stress,” “Balance exercises,” “Pilates for beginners: Explore the Core.”
National Institute on Aging: “Tai Chi,” “How to Prevent Falls and Improve Balance.”
Harvard Health: “Easy ways to improve your balance.”
American Heart Association: “Balance Exercise.”
International Osteoporosis Foundation: “How to improve your balance.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.