There are as many reasons not to exercise as there are people who don’t exercise. But a DMV-area doctor says some of the most commonly cited barriers don’t really hold water.
“People will cite time and lack of equipment and busy schedules as obstacles to regular exercise and physical activity,” says Dr. Vernesha Montgomery, a family medicine physician at Kaiser Permanente. But there are plenty of small actions — what Montgomery calls “exercise snacks” — that can add up.
Using the stairs is one example, Montgomery says. “If you’re on a cell phone call, get up and walk around,” she adds. “If you’re watching TV, maybe stand up do some stretching. And over time, it adds up and it overall will improve your health.”
A lot of these principles are even more applicable in the summer, when many people are on vacation. Because let’s face it: No one is packing workout clothes and using the hotel gym. Even so, Montgomery says, “You can still maybe throw in a resistance band, or do 10 jumping jacks. All of that counts and will, over time, make a huge impact on physical health.”
More and more research is confirming the importance of weight-based exercise, particularly as people get older, Montgomery says, and there are ways to get in on that without buying barbells.
The easiest and most available weight you have is your own body, Montgomery says. Leg lunges and squats are great ways to build muscle. And for the upper body, she suggests doing bicep curls and tricep dips with large water bottles — or “even canned goods; you’d be surprised.”
“It’s very important to build up the muscles around our bones, especially for women’s health; we’re more at risk of things like osteoporosis, and building up muscle is very important,” she adds.
The most obvious one is walking. “Maybe not on the 100-degree days,” Montgomery says, “but maybe early in the morning, before the sun rises or after sunsets, walking around the neighborhood, getting that endorphin release. Maybe a little bit of sunshine can help with vitamin D production.” There’s also no shortage of exercise and dance videos on YouTube to help people get moving.
“No gym, no excuses,” Montgomery says.
The key is consistency. Montgomery says a lot of people think that means committing to an hour four times a week (or even more), and anything less isn’t worth bothering with. But, she says, “Staying consistent doesn’t mean long workouts every day. Short exercise snacks, like I call them, can be just as effective for long-term health when done regularly. So the key is to plan ahead, commit to moving a little each day, whether at home, work or on vacation.”
She also advises looking at kp.org for more workout tips and wellness resources.
Feature image, stock.adobe.com
