There is no time like the present to get your fitness routine back on track—or start one for the first time, advises Dr. Michael Schwartz, an Orthopedic Surgeon and Sports Medicine Physician at White Plains Hospital Physician Associates.
Here’s what Dr. Schwartz wants you to keep in mind as you get moving this summer.
Q: If I’m completely new to exercise or have taken considerable time off, how can I get started again this summer?
A: It’s important to start slow, maybe two to three days a week. The Centers for Disease Control and Prevention recommends that most people get about 150 minutes of physical activity a week, along with at least two days of strength training. And remember:
- Those minutes can be broken up throughout the week to help make the task more manageable.
- You can follow the recommended amount of time, but you don’t want to go too hard or too fast when you first start out.
- If you’re not used to running, start with a walk and then work your way up to more intense workouts. You can also do a lot of simple strength training at home with just a chair—search online for videos or apps to find the right routine for you.
- You should rest between exercises to give your muscles time to recover, repair, and rebuild.
Q: I hear a lot about overuse injuries. How can I avoid that?
A: These injuries can be common, which is why I often advise a combination of cardiovascular activities like running, rowing, and biking. If you switch up what you’re doing, then you’ll be using different muscle groups and hopefully not working one of them too hard.
Q: Workout trends seem to come and go. Is there one that you think is more beneficial than others?
A: People were really into their bikes when the pandemic hit and that was great. Some people enjoy Pilates, some like HIIT (high intensity interval training) workouts—these are great because they balance strength and cardiovascular focuses. This also benefits your metabolic function, which is great for your overall health. The best exercise routine to follow is one that you are actually going to do consistently: Find something you like, and then work it into your routine.
Q: Knowing the importance of both cardio and strength training, is there a way for a person to determine how much of each they need?
A: This is going to be unique for each person. It’s certainly something that you could talk to a personal trainer about if you’d like a personal assessment and one-on-one guidance. For most people, it’s about doing what you can.
For instance, walking is a great way to get a workout without fancy equipment or hiring a personal trainer. Just put on some sneakers and go. And, eventually, you can turn those walks into more intense workouts by adding hills, hiking on different terrains, or even rucking, adding weight to a backpack so you can turn your walk into a strength-training routine.
Q: How might a person’s approach to fitness change as they age?
A: When we’re younger, it’s important to build a strong foundation through cardio and strength training to develop muscle, endurance, and overall fitness. This sets us up for long-term health. But as we age—often starting in our 40s—muscle and bone density naturally begin to decline. That’s when strength training becomes even more essential, particularly for women navigating changes during and after menopause. Maintaining strength helps preserve mobility, balance, and core stability as we continue to age, which are critical for preventing falls and staying active without pain.
Q: We’ve all heard the phrase, “No pain, no gain.” But how can you tell the difference between healthy soreness and an injury?
A: Some soreness following exercise is normal, and it is important to allow your body rest periods for your muscles to recover. On the same note, you also need to be in tune with your body. An acute pain could mean that you pulled or otherwise injured something and you should see an orthopedist. Regular muscle soreness shouldn’t last more than a few days.
Learn more about the advanced orthopedic care offered at White Plains Hospital.