For some, the word “exercise” conjures up visions of
Suzanne Sommers stretching in leg warmers, or of Richard Simmons
prancing around in lycra. So it’s no wonder why people
don’t exercise and instead sit on their couches and read this
column.
There are also those students who slave away on the treadmills
inside the John Wooden Center, obsessed with how many calories
they’ve burned and the number of laps they’ve
completed. Exercising seems crazy when looking at those people.
But should we exercise? Most people can and should exercise,
according to the American College of Sports Medicine. Fortunately,
a healthy exercise program does not mean running three miles a day
or taking spin class to the point of exhaustion.
Doctors today are recommending something new for the American
public: the idea of “lifestyle physical activity.” All
it requires is low-to-moderate intensity activity while doing the
things you do anyway. For example, walk to class instead of taking
the shuttle, or take the stairs instead of riding the elevator.
At home, try to clean your room instead of letting the junk pile
up. Wash the dishes or complete other chores instead of waiting for
a roommate to do it. Also, hide the TV remote and actually get off
the couch to change the channel.
At school, stretch while standing in line for food at Ackerman
Union. Strive to walk to the store instead of sitting in traffic in
your car.
The idea is simple, and the implementation is basic. If you get
in the habit of doing little things with dedication, the structured
exercise programs will become easier.
Once physical activity becomes a consistent part of your
lifestyle, find an enjoyable additional activity and do it at least
three times per week. Make sure the activity is suitable for your
skill level to avoid the risk of injury. Try walking, skating,
swimming, jogging, biking, rowing, dancing ““ anything that
increases heart rate.
Exercising with a group can make sweating fun while making it
easier to stay accountable to a workout plan. Go for afternoon
gossip strolls with friends or take a dance class at Wooden. Play
football on the grass with the guys. It doesn’t matter what
the specific activity is, as long as muscles are moving.
A more complete exercise program encompasses cardiovascular
fitness, strength training and flexibility. If you are an
especially disciplined individual, then try a well-rounded plan.
Resist the temptation to run 10 miles, bench press 180 lbs., and
take yoga all on the first day. Consult reliable resources like the
American College of Sports Medicine to formulate a suitable
program. Start small, and take your time. Fitness and endurance
levels will blossom.
The ultimate goal for everyone, according to the Center for
Disease Control, is 30 minutes per day of moderate exercise. This
may sound daunting, but don’t forget that a brisk walk to
Diddy Reese can count.
The hardest part for most people is making exercise a habit, but
it is possible by developing a routine and persistently sticking to
it.
The benefits of simple exercise far outweigh the effort it takes
to move a little. Exercise can reduce the risk of heart disease and
prevent obesity. Studies of college students in particular have
also shown that short periods of exercise can improve mood.
The bottom line is that exercise can be fun and easy to work
into a daily routine. Don’t be intimidated by fancy workout
schemes or the ripped guy at the gym with a six-pack.
Exercise in your own way and do it everyday. In the short term,
you may notice an improved mood and more energy, and in the long
term you can look forward to good overall health.
Wuerstle is a first-year medical student at the UCLA David
Geffen School of Medicine. “Your Health” is a weekly
column written by a rotating group of UCLA medical students. E-mail
questions and column topics to yourhealth@media.ucla.edu.