T.J. Samson | Destination Health | August 2018

August 2018 7 Fitness Find your inner exercise warrior More often than not, winning at fitness may be all about moving your body. But it’s also a feat accomplished in the mind. If you’re struggling to start, or stick with, an exercise routine, tap into the warrior within for motivation and swagger. CREATE A BOLD BATTLE CRY. It’s your shield to wield when you don’t feel like going for a run or when the next binge- watching session is calling you. Your fallback phrase could be something like, “I’ve got this!” BE INSPIRED. It’s easier to attend a workout if you don’t have to pretend it’s fun. So do something you enjoy. Ever thought of a fitness class, like Zumba? Or maybe there’s a secret cyclist inside of you. Keep trying new things. IT’S YOUR “ME” TIME. Own it! You’re worthy of exercise. It’s your get-to-do activity—not your have-to-do chore. STAND UP TO EXCUSES. Don’t let them defeat you. For example, “too busy” becomes “I can sneak in 10 minutes.” Too tired? Try, “I’ll feel more ener- getic when I move.” DARE TO DREAM. When you feel like quitting, paint a mind picture starring you. Want to get healthier? Look and feel your best? Fin- ish a 5K? Imagine how great you’ll feel when you accom- plish your goals. Sources: American College of Sports Medicine; American Council on Exercise Feeling sore after exercise? Don’t l e t i t f o i l your f i tne s s dreams Yesterday you kicked off your new workout, and today you’re feeling it. A little muscle soreness is normal when you’re beginning or increasing an exercise program. It’s called delayed onset muscle soreness, and it usually begins to develop 12 to 24 hours after exercise. What causes sore and stiff muscles? It’s thought that using muscles in new ways causes tiny tears in their fibers.The soreness occurs while the muscles are repairing themselves. Activities that lengthen muscles while force is applied—such as walking down hills, jog- ging or lifting weights—are more likely to cause delayed soreness. NO REASON TO ABANDON YOUR WORKOUTS Once you’ve experienced delayed muscle soreness, your muscles should adapt to the work- out. So you shouldn’t feel that soreness again at that same exercise level. You can also minimize the severity of the soreness you might experience the next time you try a new exercise.The best advice? Start out slowly and gradually increase your exer- cise level. That means gradually increase how hard you work out, the amount of time you spend during an exercise session or how often you do it. For example, muscles need time to recover and repair the damage of a new stress. So wait a couple of days before working the same muscles again. Start out lifting light weights before trying to lift heavier ones, for example. Or try jogging just a few minutes at first. Delayed muscle soreness gets better on its own after a few days. In the meantime, you might be able to ease your symptoms by applying ice, gently stretching or massaging the area that’s sore, or taking an over-the-counter pain reliever. And to be safe, if your muscle pain is severe or long-lasting, you should stop your activity and possibly see a doctor. Sources: American Academy of Family Physicians; American College of Sports Medicine; American Council on Exercise 4 1 2 3 5