Hi, it’s Mark and I’m back with a few more fitness tips to help you overcome the exercise obstacles (and excuses!) you might face at one point or another. Last week (http://www.aheartylife.com/2007/05/22/mark-has-something-to-say-about-your-hearty-exercise-excuses-helpful-tips-to-stay-heart-healthy/) I discussed some ways to work with overloaded schedules, especially if you’re a busy parent. But another major obstacle to sticking with the fitness habit is physical: when you’re sick, ill or injured. Whether you’re recovering from a surgery or getting over a cold, exercise – even the mere thought of it – can be an overwhelming prospect. The most diligent fitness fanatics can be quickly derailed by a bout of the flu or a medical procedure. (As a “top” athlete, I once suffered from eight upper-respiratory infections in a single year!)
Here are my suggestions:
If you’re recovering from major surgery or serious illness, of course, the best thing you can do is listen to your doctor’s advice (though researching health and fitness issues for yourself is a great habit). I’m not qualified to even begin to address these sorts of issues, but here’s a terrific online surgery resource I recommend (http://www.yoursurgery.com/). And here’s a pretty comprehensive resource from NIH (http://www.nlm.nih.gov/medlineplus/surgery.html).
If you’re recovering from a minor procedure or injury, I absolutely recommend sticking with your physical therapy. Insurance or your employer should cover such expenses, but the reality is that, unfortunately, many times you’re left to shoulder the expenses yourself. I think this is the sort of cost that you absolutely should not short-change yourself on. With our high cost of living and over-reliance on credit cards, most of us are loath to go further into debt, but your health is not an area for sacrifice!

Especially for parents or small business owners and freelance bloggers, it’s easy to put off caring for yourself, seemingly out of necessity. Don’t do it! An employee of mine put off therapy on a fairly minor back injury (overdoing it at the gym, of all things). She saved a few hundred bucks, but a year later she fell and what would have been a minor injury was a very expensive one instead – because of all the scar tissue that had built up from the first, ignored injury. We’ve probably all done this sort of thing at some point, but try to put yourself first and give your body the proper therapy it needs. Then you can work to get back into the exercise habit, which, though initially painful, will actually help your body improve its pain tolerance, immunity, and speed of recovery. Injury typically causes great fatigue and reduced immunity, and a few minutes of aerobic activity – just 5 to 15 minutes as you heal – in addition to the P.T. will increase your energy. Of course, be sure that whatever activity you choose – swimming, walking, light weights – is safe and won’t exacerbate your injury.

Years ago we used to think that an injury required a total “hands off” approach. But good studies in the last decade have consistently shown (http://www.nytimes.com/specials/women/warchive/971014_1388.html) that a little bit of stress to your injury will actually help recovery. You’ll heal faster, despite the moderate discomfort (“no pain, no gain” turns out to be true). Remember, however, not to determine what’s safe on your own – get a pro’s guidance.
If you’re recovering from a run-of-the-mill illness, like a cold or the flu, you’ve gotta hop right back on the horse (er, make that bike). Ironically, though colds and the flu are some of the more mild bodily injuries we can sustain – in that they’re so temporary – these are the health issues that derail exercise plans the most. Especially if you’re just getting into exercise or are trying to build a workout habit that was never there, a fever or a few days of aches and pains can send you right back to your old, unhealthy patterns. This is the number one saboteur I see with people I coach, actually. Unless you’re suffering from a powerful case of the flu, or if you have a fever or other serious symptoms, I recommend pushing through the bug and working out anyway. Doctors usually recommend exercise with the exception of all-over body pain or a fever, because a head cold doesn’t typically compromise your immunity or strength enough to keep you from exercising. I think that’s wise advice.
While you have a cold, you’re probably not going to have much energy, so don’t look to shed a few more pounds during your sick week. Exercising while sick isn’t about burning calories or continuing to melt the love handles. It’s about building a habit. I don’t recommend that you put in a full workout: the point is simply to keep reinforcing the act of exercising, not to beat yourself up. Simply put those sneakers on (90% of the battle for all of us) and put in a few, gentle minutes. As soon as your heart rate is up and you’re getting a bit of a sweat going, you can stop. The benefit is all psychological – you added one more day of reinforcement to build your new, healthy habit. Even 5 minutes will sustain that habit until you’re well. One final note: if you exercise at a gym, be thoughtful and clean any sweat remnants off the equipment when you’re done. Most gyms have an anti-microbial solution or wipes nearby.
I’ve really enjoyed guest posting here at A Hearty Life. I’ll be back next week with a few more healthy exercise tips. In the meantime, I hope you’ll stop by my health blog, Mark’s Daily Apple (www.marksdailyapple.com). I share my tips on fitness, nutrition, low-carb issues like the “Caveman Diet”, my views on the latest health news and studies, and all those crazy food marketing and drug scams. See you next week! Thanks for reading.

Post from: Blisstree

Mark Sisson Is Back Again…There Are No Excuses In A Hearty Life!

First of all, I we will be welcoming a guest blogger over the next few weeks. I am excited to say that Mark, from Mark’s Daily Apple will be joining us for a few fitness tips and give us ways to squeeze in our very needed cardio gym time. He is an ex-professional endurance athlete (Ironman) and all around healthy guy! Look forward to reading his words of wisdom next week some time.

Why do people just assume that a diet pill will make you lose weight with no ramifications? I mean, come on! I can’t tell you how many people I hear say, “I’m getting that diet pill prescribed this week, I am going to lose 20 pounds. Ugh, I hate dieting and don’t ask me to enter a gym, it’s just not me”. Do you think that your insides are heart healthy by taking a pill. Isn’t the idea of losing weight to create a healthier you by proper nutrition and some sort of exercise? Boy am I fired up!

Why is it that I observe my fellow healthcare professionals smoking their little hearts out every chance they get? First of all, didn’t you just preach a sermon to room 210 about heart disease and smoking? You told him he needed to quit before he was a permanent resident of our facility. And second, why do you get to take a break to go smoke while I cover your patients and answer all of you calls? Because I am a non smoker, I am punished and don’t get to leave the floor for 12 hours? Whatever!

And Finally, how many of you keep track of your blood pressure? Just a little question. Once again, my kids listen to all that I say, and boy do I have a lot to say. They hear me preach about salt, fatty foods and how it affects blood pressure. They also observe my hubby and myself checking our BP at Target once a week. So they ask Mom Mom and Pop Pop, “what is your blood pressure”? Yeah, how cute, right? Mom mom and Pop Pop don’t think so but it proves my point. Listen and learn. Education and knowledge is power. Teach what you know, you never know who might be listening and how it could affect them.

Have a great Friday! Let me know what you think. Do you agree with my gripes and opinions? Do you have something to offer myself and other readers? Come on, don’t be shy!

Post from: Blisstree

Friday’s Hearty News and Gripes…