exercise FEEL GREAT, LOOK GREAT! sa AMP UP YOUR J & ENERGY + BOOST s tf YOUR MOOD \ i” JON THE PICK YOUR PATH ~ , PIGKLEBALL TO FITNESS: ' \ GRAZE! WALK, CARDIO, STRENGTH, YOGA + MORE | | | | | 7Mlesere!i6331 llWALK / RUN / STRENGTH / TOTAL BODY / YOGA / PICKLEBALL =z Sy y ‘é...CONTENTS 04 EXERcIsEIs MEDICINE It’s science! Research proves that being active—a mere 20 minutes a day—will help you live longer and feel better. 10 HowDo vou start EXERCISING AGAIN? Have you fallen off the fitness wagon—or never really jumped on? Try these five strategies to get on track and stay there for good, 1g WALKINTo ‘THE FIT LIFE No stress, no pain, no exercise angst. Walking a great way to stay healthy. Here's how to step into a stay-healthy regime you can love for life. 30 INTRODUCTION To STRENGTH TRAINING Think you have to look like Arnold ‘Schwarzenegger to reap the benefits of strength work? Surprise! Anyone can get pumped about these routines. 46 RUNNING RIGHT Regular running—even at a conversational pace— ‘adds life to your years and years to your life with an impressive list of health benefits. Plus, it’s fun! Let's lace up and hit the road. LESS PAIN, MORE GAIN Pushing to the max isn’t the only path to fitness, Try these smart gentle workout alternatives. TOTAL BODY Want the ultimate workout? Pair strength training and running to burn fat and tone up in one 30-minutes sweat session. éxércise san ge On the Cover Kseniya Sterkove / Moment 7 LET'S PLAY PICKLEBALL ‘The game with the funny name is an absolute phenomenon. IT’S TIME TO TAKE UP YOGA Build strength, gain flexibility, and improve your mental well-being with one super-chill‘MW E Want the ultimate prescription for health? Experts say being active will help you live longer and feel better. By Alexandra Siffertin 4-THE poweR OF EXERCISEJ Y: may have heard of drugs called “polypills," single pills that include "= medication for a variety of different problems, such as high blood pressure and igh cholesterol. The thinking is that you ‘can just take one pill instead of a handful of prescription medications. Neat idea. But, guess what? Exercise is the ori ‘and ultimate—polypill, and it may be able to keep you from having to take any medication. Hundreds of studies have ‘shown how moving more and consistently helps reduce the risk of a variety of ‘aliments and can even help treat certain health problems. “Getting 150 minutes a week [of aerobic exercise] is clearly enough to prevent ‘a number of diseases and conditions, including coronary heart disease, high blood pressure, stroke, type 2 diabetes, metabolic syndrome, colon cancer, and depression,” says Judith Regensteiner, Ph.D, professor of medicine at the University of Colorado School of Medicine, “There's probably a point below that amount that is effective, too. Anything is better than nothing.” Because here's the thing: You don't have to carve hours out of your schedule and slog away on the treadmill or weight machines to reap the benefits. You can get a perfectly good workout and knock off both cardio and strength work in just 20-30 minutes. Think of it as the sweet spot for exercise, It’s short enough that it doesn't sound daunting and is easy to squeeze in, but it's long enough to ‘actually accomplish something. On the following pages we'll explain the asics of exercise and how to get started ‘or ramp up a fitness routine. No matter if you want to walk, run, strength-train, practice yoga, or just get in a game of pickleball, we have a plan for you!IS EXERCISE GOOD FOR THE BRAIN? Research says yes. And aerobic exercise in particular appears to be best of all. By Alexandra SiffertinBB vnerccoitmemseny of exercise studies focused on the parts ofthe body from the neck down, ike the heart and lungs, says Ozioma Okonkwo, associate professor of medicine at the University of Wisconsin School of Medicine and Public Health, “But now." he explains, "we are finding that we need to go north, to the brain, to show the true benefits of physically active lifestyle” Exercise might be a simple way for people to cut down their risk for memory loss and Alzheimer’s, ‘even for those who are genetically at risk for the disease, In a 2017 study published in the Journal of Alzheimer's Disease, Okonkwo followed 93 adults who had at least one parent with Alzheimer's disease, at least one gene linked to Alzheimer's, or both, People in the study who spent at least 68 minutes a day doing moderate physical activity had better glucose metabolism—which signals @ healthy brain—compared with people who di less The brain benefits of exercise {ge beyond disease prevention. ‘Okonkwo has shown that people who exercise have greater volume in areas of the brain associated with reasoning and executive function. "We've done a series of studies showing that increased aerobic capacity boosts brain structure, function, and cognition,” he says."People also have found exercise improves mood” Exercise likely improves brain health through a variety of ways. It makes the heart beat faster, which increases blood flow te the brain. This blood delivers oxygen— ‘good thing, since the brain is one of the biggest consumers of oxygen in the body. Physical activity also increases levels of brain-derived neurotrophic factor (BDNF), which is known to help repair and protect brain cells from degeneration as well as help grow new brain cells and neurons. "Considering exercise can also reduce the risks associated with common lifestyle diseases that impact the brain, such as high blood sugar and hypertension, itis further motivation to incorporate exercise as part of a healthy lifestyle,” says Joe Northey, an assistant professor at the THE BRAIN BENEFITS OF EXERCISE.GO. BEYOND DISEASE PREVENTION. i # ee cerreroceercn Institute for Sport and Exercise in Australia. ‘Aerobic exercise like running and ‘swimming, appears to be best for brain health. But strength training may also bring benefits to the brain by increasing heart rate. Northey recommends a two~ prong approach—cardio and strength. “Combining both is ideal,’ he says, forall the benefits ‘exercise bestows on the body. "In ‘addition to improving your br function, you should expect to see improvements in cardiorespiratory fitness and muscle strength, as ‘well as reducing the risk of obesity, diabetes, and hypertension” Exercise, it appears, really is a fountain of health. THE PowER OF EXERCISE 7THE BODY IN MOTION Any activity that raises your heart rate is good for your health and counts as exercise. Here's a look at what happens when you get moving. » YOU'LL LIVE LONGER Eleven minutes of exercise per day can be enough to help you live longer. Recent research has shown exercise can increase life expectancy by helping to prevent age-related problems such as cardiovascular disease and diabetes. » YOU'LL FEEL BETTER Studies show that exercise improves dopamine, noradrenaline, serotonin, and a number of other neurotransmitters that play important role in mood regulation.AMERICAN ADULT H. 75 MINUTES OF VIGOROUS EXERCISE PER WEEK. E HOURS OF LEISURE TIME EACH DAY, BUT ONLY ONE IN FOUR MEETS THE U.S. GOVERNMENT'S: RECOMMENDATION OF 150 MINUTES OF MODERATE EXERCISE OR » YOU'LL HAVE STRONGER BONES Bone density can be promoted by taking calcium and vitamin D—or by performing weight-bearing exercises. Walking, jogging, or climbing stairs helps build strong bones and slows lass of bone mass. Strength training yiolds the same benefits. » YOU'LL HAVE BETTER HEART HEALTH Even a short spurt of exercise has a positive effect on our blood sugar levels and cardiac health, while a sedentary lifestyle has been linked to disease and early death. » YOU'LL BURN MORE CALORIES Standing burns more calories than sitting, moderate-pace walking burns more than standing, walking briskly burns even more, and running burns the most. Online calculators can provide exact figures based on weight, speed, and duration. »» YOU'LL BE MORE LIKELY TO MAINTAIN A HEALTHY WEIGHT 26.6 is the body mass index (BMI) of the average adult male, while ‘the average female has a BMI of 265. In both cases, that figure is considered excessive and is known to raise the risk of diabetes, cancer, arthriti heart disease, and stroke, Studies show that people who exercise regularly are more ly to have a healthy BMI.HOW DO YOU START EXERCISING AGAIN? 22.222 strategies to help you get back into a fitness routine By Stacey Leasca 10 THE POWER OF EXERCISEven in the best of times, between work commitments, = family obligations, and social ‘events, it may seem daunting— and downright impossible—to add anything else to your plate. ‘As a result, people tend to sacrifice the one thing they might enjoy doing the least—exercise. Perhaps it started with a busy week—or say, a global pandemic. You paused your "normal" routine, land then one week turned into ‘two, and before you knew it, you hadn't worked out in months. Whatever the culprit, there ‘are ways to pull yourself out of 2 workout rut and create a lasting routine. Here, health and’wellness ‘experts provide five strategies that will get you back on track 1. FIND YOUR MOTIVATION, then talk to @ doctor. The thing about fitness is, you have to want it for yourself. Finding the motivation to get back to the gym and get healthy must ‘come from within, says Jonathan Leary, founder of Remedy. Place, a social wellness club. And it's not just about finding the motivation, but about having the right kind of motivation to get in shape. Forget external motivators like looking nice in an outfit and dig a little deeper, Leary says. ""Too often people focus on the ‘common [motivators] in terms of weight, or they have ahealth scare, or they want it for someone else," says Cedric Bryant, president ‘and chief science officer at the American Council on Exercise, "You have to start examining why. Ask, ‘Why do | want to make this switch?’ It really has to be focused on things that are really meaningful for you as the individual ‘and finding your right why” ‘Once you figure out why you want to get healthy, your first stop shouldn't be the gym. Rather, it should be your doctor's office, according to Karen Litzy, a physical therapist and spokesperson for the American Physical Therapy Association. “It's a good idea to see your physician or your physical therapist before going back to the gym," she says. Your doctor will likely perform ‘quick evaluation of where you are in terms of strength, flexibility and cardiovascular health. In doing so, THE POWER OF EXERCISE 11‘a doctor can ensure you're healthy ‘enough for physical activity and uide you en how to remain safe. “It's a reassurance that ‘everything is OK." she says. ‘Getting that physical evaluation and allowing people to feel strong in their bodies is the first step.” 2. TAKE YOUR TIME GETTING BACK INTO A ROUTINE Just a short amount of time off can undo health gains you've made, according to Bryant. “A week of full inactivity is going to cause some detriment in your physical performance,” he says. A recent ‘study published in the Journal ‘of Rehabilitation Medicine, for ‘example, found that taking a break from physical activity for just weeks can result ina rather strength and mass—and it can take even longer to gain it back. In other words, if you were diligent about your routine a month or two ago, don't expect to hop back into it right away like nothing has changed, Instead, health professionals suggest taking it one step at a time. “When reentering the gym, remember the point is to fix the body, not break it,” Leary says. “Really analyze each type of workout, because some of them could increase your risk for injury” It’s about taking a metered approach, experts suggest, starting with just a few minutes a day of cardio, then working up to longer workouts, incorporating weights, and even hiring a health coach or personal trainer. Ultimately, a healthy adult should be working their way toward 150 minutes of exercise a week, according to the Department of, Health and Human Services. 3, DON’T CHANGE EVERYTHING AT ONCE When getting back into a fitness routine, you may be tempted tend to fixate on many changes at once. Instead, Bryant advises, on one thing at a time. F on just trying to reestablish an. activity habit. The reason I tell people to focus on how they feel is that too often people are focused on the wrong metric.” ‘ARECENT STUDY FOUND THAT TAKING A BREAK FROM PHYSICAL ACTIVITY FOR JUST TWO WEEKS CAN LEAD TO A SUBSTANTIAL REDUCTION OF MUSCLE STRENGTH AND MASS. ‘THE powen oF ExeRcise 13ALWAYS LOOK FOR WAYS YOU CAN INCORPORATE ADDITIONAL ACTIVITY INTO YOUR NORMAL DAY, AND BE SURE TO INCLUDE YOUR FAMILY, TOO. ‘\ Just like those metered workouts, nutrition patterns should slowly be changed over time so you don't feel overwhelmed and give up out of sheer frustration, health professionals say. But if you do want to make some changes to your diet, Leary says to start adding more water to your daily routine to ensure you're hydrated as a first step, “The more active you are, the more you sweat,” he says, £0 replenishing your water levels will halp ensure your body isn't depleted of key minerals, and in turn, can help you recover faster. 4. TAKE A HOLISTIC APPROACH TO YOUR WORKOUTS Rather than logging a certain number of miles and then calling it a day, it’s crucial to start thinking about your workouts holistically—that includes your cooldown, stretching, and recovery, too, experts say. “You want to be functional and pain-free," Leary says. "Unless you are a professional athlete who has to be strong and powerful, your number one focus should be mobility and flexibility” Arecovery routine is vital, Leary says. That should include dally stretching and adequate cooldown time after workouts. And, ifyou can, try to incorporate regular massages ‘or an occasional visit to a physical therapist to ensure every part of your body is working just the way it should, he adds. These tactics will help mitigate injury risk, so you won't have to take weeks off from your workout routine agai 5. REDEFINE WHAT EXERCISE MEANS. Perhaps the best news of all: You don’t necessarily have to join a gym or spend hours a day running outside to get a good workout. Rather, you can do it alin the comfort of your own home. “Let's say your schedule is packed, and you've got fa responsibilities, Just find something you can do for five or 10 minutes," Bryant says, "That'll help reduce the amount of workout decline that you may experience.” ‘There are simple ways you can start thinking outside of the box when it comes to workouts, according to Bryant. “Look into how you ean incorporate more activity into your normal day,” he says, suggesting to avoi taking elevators and escalators when possible and trying to log as many steps as you can each day. It can also be as simple as getting up and walking around, or taking a five-minute break to stretch your legs, he adds. “Think in terms of incorporating activity into your family life, too," Bryant suggests, whether that’s doing squats with your spouse during the commercials of television shows, taking family walks, or playing soccer with your kids rather than sitting on the sidelines. "Try to make moving your new mission,” he says.INJURY-PROOF YOUR WORKOUTS As we do more exercise or start to age, we become more prone to feeling pain. Here's how you can work out without all the aches. By Clare Swatman anal Macias Pereira siokeneteene ea Fame ae reneey aoe! Sarma ate aerate arse acts aee Rina caarconisaeand aes Lean Sees SE Ser ae Eirciea seteceied wad yaonaamioeeSOUR a ‘TAKE IT EASY: “The most ‘common cause of workout related injuries is doing too much too soon,” consultant trauma and orthopedic surgeon Peter Domos says, “Apply the 10% rule—not increasing training by more than 10% each week" ‘TRAIN YOUR GLUTES: Weak gluteus medius—the upper bun muscles—can often lead to knee injuries. BUILD YOUR CORE: “Core ‘exercises improve stability, keep the body balanced, and improve core strenath—reducing the risk of knee pain," Domos says. Parke ICE IT: Post-exercise, ice ‘on muscles decreases. inflammation, STRETCH: Stretching can help you recover and feel better the next day. “Just 5 to 10 minutes of dynamic and static stretching can make a big difference,” Dornos says. ROLLIT OUT: “Foam rolling promotes blood flow and flexibility of the soft tissue in tight thighs and calves,” Domos says. coatinvseaenaees ncheh fen bare ben pains oe injury," Joshi says. cco ee petyoeiynee ten Sian orateanae injury.” After heavy sessions, spaniel hea peerage reaah Bo conper nora =a ial ene eon yaiiaeniade ail coeutie taea ae WHEN EASING BACK INTO EXERCISE, EXPERTS SAY IT’S VITAL TO INCLUDE A RECOVERY ROUTINE, INCORPORATING THINGS LIKE DAILY STRETCHING AND ADEQUATE COOLDOWN TIME. THE PowER oF EXERCISE 17