The days are getting longer and the chill is almost gone. It's time to get back into shape and have some fun.

Activity and exercise are vital to good health. Benefits include reducing the risks of heart disease and diabetes, decreasing anxiety and depression, losing fat and gaining muscle mass and an overall improvement in quality of life.

Most people will benefit from increased activity and exercise. If you have medical conditions that limit your activity or if you are not sure of your health status, please talk with your health care provider about appropriate modifications before starting an exercise program.

To enjoy the benefits of exercise you should do moderate to intense activity for at least 30 minutes a day on most days. I know that sounds good but what does moderate to intense activity mean? We all are at different levels of fitness, for some walking a block might be intense and others can run for hours. One method is to determine your training heart rate.

Step 1. Determine your Maximum recommended heart rate: 220 - age = Maximum heart rate
Step 2. Determine your Minimum training heart rate: Max heart rate x 0.55 = 55%
Step 3. Determine your Maximum training heart rate: Max heart rate x 0.80 = 80%
The training heart rate is a range from 55-80% of your maximum heart rate. During aerobic exercise you should bring your heart rate to your training rate for at least 30 minutes after a warm-up period and followed by a cool-down period. Beginners or out-of-shape individuals should start at the low end (55%) working up gradually.

Getting started with the FIT (Frequency, Intensity and Time) principles for those who have been inactive:
Frequency: 2-3 exercise sessions a week gradually increasing to 5 or more times a week.
Intensity: Moderately intense activity such as walking, swimming, cycling or yard work.
Time: Start with 5-10 minutes per session and gradually increase to 30 minutes or more.
Find an activity you enjoy. If it's not fun you will not stick to it. I enjoy TV so I walk on a treadmill while watching my favorite programs. It may take 4-6 weeks for any visible results. However, the health benefits begin right away. You should notice better sleep and increased energy.

Fredrick G. May
Physician Assistant, Certified
Fred is a Physician Assistant with House Calls of Eagle River, 696-5246. Please see our ad on this page. Fred may also be reached at Eagle River Family Practice 694-4333.