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Posts for tag: When to Work Out

By Dr. Philip Pinsker
April 23, 2014
Category: Fitness

When it comes to weight loss, we are often challenged that without a “no pain, no gain” attitude, we won’t get very far. For many of us, fitting in the time for a workout can be a challenge in itself. Then we often just give up, believing that there is no point if we can only fit in a small amount of time.

How much exercise do I need to stay healthy?

The good news is that you don’t have work out several hours a day all week long to stay fit and healthy. While it depends on the level of fitness you want to achieve and maintain, being fit is attainable for even the busiest of people. 

The Department of Health and Human Services recommends the average adult get at least 150 minutes of moderate aerobic activity every week. That is roughly 20 min a day. If you are just starting out, try for 20 minutes three times a week. You want to get your heart pumping so choose a brisk walk, a bike ride or a low-impact aerobics class.

Adding on a small strength or weight training session at the end will boost each workout even more. Choose 8-10 exercises that cover all of your muscle groups. If you don’t have weights, use your body by doing push-ups and squats. It is not suggested to do weight training every day anyway as your muscles need time to rest in order to avoid injury.

If your workout is too easy, change it up. You don’t want to waste your time if what you are doing has no effect. Your body will adjust to a workout routine so if you want to achieve a higher level of fitness, you will need to adjust your workout accordingly. Increasing the number of days, the length of time or type of exercise will allow your body to reap further benefits.

If any kind of foot pain is hindering your fitness efforts, Dr. Philip S. Pinsker, DPM can get you back on track. Contact our Washington, PA podiatric office today at (724) 225-7410 for diagnosis and treatment.