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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How to Maintain a Healthy Immune System

There are so many things that we have little control over. We can't control what genes we get, how old we are, or what viruses are circulating in our environment, but there is a lot we can do to prevent illness. Remarkably, many of the same habits that protect you from diseases like diabetes, cancer, and heart disease also help your immune system fight infections.

Most viruses can't hurt you until they get inside your body. So, we can help our immune system if we avoid viruses and cut off the ways they travel. Viruses can spread through the air, but not usually for very far. Keep your distance—at least 6 feet—from others, and be a good neighbor by wearing a mask in all public areas.

Viruses that cause the most common illnesses—respiratory infections, including the common cold, flu, and the new COVID-19—travel into the body through your mouth, nose, and eyes and make their way to the areas they infect, like the lungs. The best way to break this chain is to clean your hands frequently, and don't touch your face with hands that have touched anything else. In addition, you can reduce the number of viruses in your environment by cleaning frequently touched objects with a bleach- or alcohol-based cleaner.

Vaccinations are your next line of defense. Immunizations, like the flu shot, introduce a small and harmless part of a virus or bacteria. The vaccine gives your immune system an opportunity to make antibodies against the virus. A vaccinated immune system responds more quickly and effectively when illnesses are introduced. What's more, when we all get vaccinated, we decrease the likelihood that anyone will get sick. If you are unsure about whether you or your children are up to date on their vaccinations, call your primary care provider’s office.

Your third line of defense is living a healthy lifestyle. It is clear that the same things that help the rest of our bodies function also improve the strength of our immune response. Likewise, things that hinder our bodies' ability to function compromise the immune system.

Regular exercise might be the most powerful way to maintain a healthy immune system. By increasing heart rate and blood flow, we allow the cells and substances of the immune system to move through the body freely and do their job efficiently. Similarly, things that slow the movement of cells and substances, like smoking or drinking alcohol in excess, may decrease the body’s ability to function and decreases the immune response, as well.

Getting adequate sleep may also positively affect the immune response. Chronic sleep deprivation has been shown to decrease the beneficial boost in immunity from vaccinations.

Our emotional state, too—whether we are stressed, lonely, or depressed, for instance—affects our immune response so much that a relatively new specialty called psychoneuroimmunology now studies the connection. One pioneering study, conducted in the early 1980s, found that college students operating within a stressful 3-day exam period had fewer of the cells that fight tumors and viral infections. In simple terms, the students almost stopped producing immunity boosters and infection fighters.

Finally, physicians have concluded that eating a mostly plant-based diet—including fruits, vegetables, beans, nuts, whole grains, and lean protein—supports overall health and may also support immunity. Nutritious foods include important vitamins that the immune system needs to function, such as beta carotene, vitamin C, vitamin D, and zinc. Note, however, that supplements that claim to improve immune function have not yet been shown to do so to the extent necessary to protect against infection and disease. It is better to eat whole foods that are rich in vitamins rather than take supplements.

Always consult with your provider before making changes to your exercise plan or trying a new supplement and if you have any medical concerns. Physicians and the other professionals working in their offices also provide help for developing a plan for a healthier life. Call your primary care office or 802-447-5007 to find a primary care provider.

Healthy habits, like those that protect your body from disease and infection, are not always easy to adopt or maintain. Perhaps knowing just how important they are to maintaining a healthy immune response will provide the extra motivation necessary to make them a priority.

Kim Fodor, MD, is an internal medicine physician at SVMC Internal Medicine.

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