Overcoming Barriers to Exercise
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/ Categories: WELLNESS, 2022

Overcoming Barriers to Exercise

We all know exercise is good for us. In fact, if the positive effects of exercise could be put in pill form, it would be the most powerful drug on the market, preventing nearly every major chronic disease. But fitting exercise into our busy lives can seem impossible. Getting the recommended minimum amount of exercise takes determination and a little creativity. By shifting your outlook, you can build some healthy habits over time and be on your way to a healthier and more active life.

First let’s talk about how much exercise is recommended. Health professionals, including those at the Centers for Disease Control, suggest people get at least 150 minutes of moderate intensity aerobic activity per week. This equals 30 minutes, 5 days per week of “cardio.”  Cardio gets you breathing harder, your heart beating faster, and breaking a sweat. The talk test is a simple way to measure this. In general, if you’re doing a moderate intensity activity you can talk, but not sing, during the activity. Examples include walking briskly, water aerobics, riding a bike on level ground, and gardening. 

Now that you know what’s recommended, let’s address how you fit these workouts into your life. People cite a list of common barriers or reasons they don’t exercise as much as they know they should.

Time. We are all very busy, and many people say that they can’t find the time to exercise. One of the easiest way is to get up 30 minutes earlier. Time that you would usually be sleeping offers few appointments or other distractions. Note that you may need to go to bed earlier too, to ensure you get enough sleep.

If the morning workout doesn’t work for you, try getting three 10-minute sessions, instead. You could walk during a lunch break, ride a stationary bike during commercials while watching a favorite show, or have a mini dance party while waiting for dinner to cook (kids, especially, are eager to join in on this one!) These are just a few examples of 10-minute spans of time you could use to reach your 30-minute goal. Use your imagination!

Motivation. For many people, the type of exercise they choose and the people they are exercising with need to be fun and engaging. Consider joining a local running, skiing, or hiking group, or a bowling league. Plan social activities involving exercise, including a family hike, sledding party, or snowshoeing adventure. That way, it is not just exercise; it is exercise and entertainment. And exercising with people you enjoy is good not only for physical health but social and emotional health, too. The more benefits you see, the more likely you are to do it!

Technology offers new tools people use to stay motivated. Explore the many fitness and activity trackers or smartphone apps, like Map My Run, which offer fun and interactive challenges and help you see the progress you’re making. And don’t underestimate a great playlist of your favorite music to keep you moving.

Money. You may be thinking, “I don’t have the money for all this!” Many forms of exercise—including walking, climbing stairs, jogging, and running—require little equipment other than a good pair of sneakers. Look for free exercise classes like Bone Builders. If you are a Vermont woman, contact You First, a program that provides free gym memberships and other benefits to low- and middle-income women who qualify. Plus, many gyms offer discounted rates based on income or for residents, families, seniors, and employees of the area’s major employers. You may need to make a small investment, but it is worth it!

Weather. Winter in Vermont can seem to last forever. There are many ways to stay active when it’s cold or rainy. If you enjoy walking outside in the summer, dress for the winter weather, bundle up, and go! The streets can be very peaceful in snowy weather.  Ice cleats on your boots and hiking sticks with ice pick tips can help prevent falls outside. Snowshoes allow you to explore snowy areas and the resistance snow provides, like sand on a beach, actually improves your workout. Many libraries lend snowshoes for free. You can also beat the cold weather by purchasing used (often barely used) indoor exercise equipment. Even new equipment, which is often on sale this time of year, can be worth the investment, if you are able to afford it.

Fear of Injury: For those with injuries in their past, exercise can seem risky. But, for almost everyone, the health benefits of physical activity far outweigh the risks of getting hurt. If you have an injury or chronic disease, talk with your doctor about your concerns. They will give you tips and encouragement to get started or recommend a specialist who can help you on your way. For instance, if you are struggling with arthritis, back pain, musculoskeletal injuries, or impaired balance, a referral to a physical therapist can help you develop ways to be as active as you can be and establish an individualized home exercise program. 

Those with trouble breathing might benefit from a pulmonary rehabilitation program, which combines exercise and education specifically for people with chronic lung conditions. Those with a history of heart disease may qualify for cardiac rehabilitation. In both programs, highly skilled clinical professionals monitor your vital signs to ensure you are exercising safely and give you confidence to exercise on your own.

Now, with the knowledge to overcome the most common barriers to exercise, you are ready to make an exercise plan that will work for you. Remember, physical activity is the closest thing we have to a wonder drug. All it takes is some creativity and determination. Here’s to a happier, healthier and more active you!

Caitlyn Boyd, DPT is a staff physical therapist and the Pulmonary Rehabilitation Program Coordinator at Southwestern Vermont Medical Center in Bennington, VT.  For more information about community exercise options and physical therapy, cardiac rehabilitation, or pulmonary rehabilitation services, please contact Caitlyn at (802) 447-5140 or Caitlyn.Boyd@svhealthcare.org.    

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Introducing Dr. Amy Freeth

Amy E. Freeth, MD, resumed endocrinology services at SVMC in March 2020. The practice, known as SVMC Endocrinology, is a part of Southwestern Vermont Medical Center (SVMC) and Southwestern Vermont Health Care (SVHC). It replaces the Bennington Osteoporosis Center, where Dr. David Gorson had provided similar services to the community until his retirement in 2019.

How do you describe endocrinology to people who don’t know what it is? The endocrine system is made up of glands that make hormones. These hormones are chemical messengers that travel via the bloodstream to communicate with the cells and organs of the body. Hormones are important for growth, development, mood, metabolism, and reproduction. These glands include the pituitary, thyroid, parathyroid, pancreas, adrenal, testes, and ovaries.

Endocrinology is a practice of medicine that specializes in disorders of these systems. Disorders most commonly are related to underactive or overactive function of these glands and require replacement of the hormone or specific treatments such as medications, ablation, or surgery.

Since hormones function in feedback loops and are part of a larger complex functional system that exists in flow with the human body, replacement hormones or treatment of endocrine disorders can be challenging and involve changes to our lifestyles that support the optimal functioning of the body.

What diagnoses are most common among the patients you treat?  Pituitary tumors, hypothyroidism, hyperthyroidism, thyroid nodules, thyroid cancer, hyperparathyroidism, osteoporosis, diabetes, adrenal insufficiency, Cushing’s disease, primary hyperaldosteronism, pheochromocytoma, obesity, and polycystic ovarian syndrome.

What sorts of treatments do you offer? I offer comprehensive consultation and management of endocrine disorders. I also interpret testing and make treatment plans for endocrine disorders. I also provide interpretation of bone density reports and perform fine needle aspiration biopsies in collaboration with Radiology Associates of Bennington. Technology is increasingly becoming more important in the management of diabetes. Technology includes glucose meters, insulin pumps, and continuous glucose monitoring (sensors). I work with certified diabetes educators to create a team approach to diabetes management. As we develop this new department, we are looking for innovative ways to help people regain and optimize their health. I have training in nutrition counseling and health coaching to help people find their path to good health.

Why is it important for patients who need an endocrinologist see them regularly? Your endocrinologist is part of your health team and has experience and a deep understanding of what is happening within your body to help assess, guide, and co-manage your disorder. There is testing that may need to be done to make sure you are living with optimal hormonal balance. Allowing hormones to run too low or too high can have lasting adverse effects on the body leading to other disease or imbalances.

How do you help protect patients who need to come into the office from infections, like COVID-19? At this time, I am seeing patients via telemedicine and phone visits. This week we are starting to see a portion of our patients in the clinic. Patients can register on the phone and wait in their car until the room is ready. Patients will be screened for fever and should wear a mask. Staff will wear proper protective equipment and follow guidelines for handwashing and cleaning of the rooms.

Since many patients who will likely want to come to the endocrinology clinic will be members of high-risk populations (diabetes, hypertension, obesity, and the elderly), patients will have a choice of the type of visit they have.

Dr. Freeth sees patients 8 a.m. – 5 p.m. Tuesday - Thursday in Suite 307 of the Medical Office Building located at 140 Hospital Drive in Bennington. For an appointment, call 802-447-4555. The schedule will expand to additional days as needed.

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