Introducing a new series on exercise, Jacob Resch and the team from the YMCA Positive Health scheme outline the health benefits of a good workout - or just a walk to the shops
 photo: copyright corbis (posed by model) |
It has been credited for the rise of the Roman Empire, as the secret to gaining the competitive edge in athletic competition, and as a way to deal with the daily hassles of life or to treat illness. This phenomenon is available to anyone regardless of age, race, sex, social status, and can be practised anywhere, at any time of day. This incredible thing is Exercise.
Take a moment to look through the following list and tick any of those you may have experienced in the past or are currently experiencing:
If you answered yes to any of the above, consider the fact that exercise
has been shown to help individuals in ALL these areas.
Moreover, exercise has also been shown to reduce the levels of bad fats in
the blood, and with so many positive people affected by lipodystrophy in recent
years, looking after the heart has to be an important long-term goal. So please
read on...
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“ I have a confidence and an energy that I never thought I could have. I’m 48 years old and feel 28” |
Let us make one thing clear immediately: exercise does not have to be a painful experience or an annoying chore. In fact a good workout should be exhilarating and enjoyable. One goal that is too often overlooked that should be a top priority for anyone exercising is the improvement of his or her life. Too many people, caught up in work, family and personal issues simply don’t realize how much a simple exercise session can do to improve physical and mental well-being. Over the next six months we will present information to equip you with the tools to build your own exercise programme. Our goal by the end of these articles is to have changed the question in your mind from “Why do I need to exercise?” to “Why not?”
Some wrongly dismiss exercise as something which is not available to everyone due to cost, location or discrimination, or believe that it is only professional athletes who need to exercise regularly. One of the biggest myths associated with exercise is that you have to be in a gym to receive any benefits. Not so!
As long as you adhere to some safe guidelines, you can exercise when and wherever you like. The first thing to consider is how much time is available to dedicate to the workout. Take some time to think about your daily routine: where could you fit in exercise, and how much time should you devote to it? According to the American College of Sports Medicine (ACSM), a minimum of 30 minutes a day, five times a week is necessary to receive the health benefits of exercise.
This is not as much as it sounds, given that ‘exercise’ could include doing housework, gardening, or walking to the shops. It also does not have to be taken in one 30-minute session; you can break it into 10 minute chunks if that is more manageable. Try transforming your daily routine to incorporate exercise; try walking or riding a bike instead of utilising public transport, and walk up escalators instead of standing. These are simple modifications which can yield great benefits.
Next, you need to determine what you are trying to accomplish. If you find yourself breathless at relatively low levels of activity, a cardiovascular workout would be beneficial to your heart and lungs. To be considered cardiovascular, an activity must be rhythmic and continuous over a prolonged period of time (ideally around 20 minutes), such as a brisk walk, jog, swim etc. Incorporating music into the workout can help you get into the workout groove and alleviate boredom.
If strength and/or muscle size is the primary focus then resistance training with weights is the path to follow. Its main purpose is to encourage the body to adapt by imposing an increased demand on your muscles. Your body’s response to this new demand is an increase in strength and muscle size. This can be achieved by simply contracting a targeted muscle for five seconds or by using weights or everyday items such as paint or soup cans to contract the muscle fully.
We recommend doing a mixture of both in order to improve overall fitness levels.
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“Exercise has changed my lifestyle and eating habits. Now I eat regularly and consequently I have gained weight, regained my confidence and boosted my energy levels” |
The final building block in health improvements is the one which is the foundation for the entire structure: diet.
The old saying ‘You are what you eat’ has a lot of truth to it. A person can be extremely advanced in their workout but not receive the full benefits because of the fuel they are utilising. Exercise increases your need for calories and improves appetite, so ensuring a healthy balanced diet is crucial in order to enjoy the fruits of your labour.
Reminiscing back to the eighties, exercising was characterized by outrageous costumes composed of a plethora of spandex, leotards, sweat bands, and leg warmers (watch the movie Fame if you need a reminder). We are glad to report that in the twenty-first century there are no current fashion trends to follow for a good workout. Comfort and safety are the only considerations. A good pair of trainers, shorts, and an old t-shirt are now the apparel of choice, although I am sure we all miss those leotards.
Consider this article the first drop of knowledge from an overflowing fountain.
The next four parts in the series will be dedicated to each one of the issues
above in relation to exercise and HIV. To our new friends, trust us when
we say “We have indeed tasted the water, and it is good.”
