HEALTHY AND ACTIVE | Fitness is back in session

Are you ready to get into a regular exercise routine? If that spring or summer fitness kick is all but a memory, it’s time to get back at it.

With the kids heading to school, parents may find a few extra minutes to reboot the exercise habit, and there’s no better time start than right now. The physical and mental rewards of regular exercise are well known and include lower blood pressure, decreased risk for heart disease and stroke and improved mood.

As the days get shorter, we can actively resist symptoms of seasonal affective disorder through regular exercise. Having the strength and stamina to spend a day skiing at Snoqualmie Pass may be reason enough to start or update your training plan.

The right exercise for you

The best fitness plan can go awry for several common and avoidable reasons. The most typical cause is setting unrealistic expectations for the results of a new exercise program. It takes at least six to eight weeks of consistent exercise before muscles start developing strength and changing in appearance. Before then, performance improvements are related to greater muscle control and coordination.

Picking the correct exercise to match goals with the appropriate resistance, repetitions and duration is crucial for success. For example, aerobic training is great for your cardiovascular health, but it takes resistance training to increase muscle strength and mass. Performing three to four sets of one to three repetitions with heavy resistance will improve muscle power output, while three to six sets of 10 to 12 repetitions with moderate resistance will stimulate muscle growth.

Another common reason that fitness plans may fail is jumping on the latest exercise fad promising immediate results — this is a recipe for disaster. These programs are often counterproductive and can lead to injuries and more health problems.

People with prior injuries, surgeries or health concerns should get clearance from their health-care provider before returning to exercise after time off. Working with an experienced occupational or physical therapist or strength and conditioning specialist will help put together a program that respects your particular history and goals and minimizes risk for injury.

Lots of room for success

The best tip to a successful start or restart of an exercise program is to put it on the calendar. Pick a day, time and location to get started. For example, planning to be at Washington Park Playfield at 7 a.m. tomorrow for an outdoor exercise session makes the possibility of following through more likely. Getting the habit started is the most important step, so the focus for the first month should be on measuring attendance, not fitness results.

Picking an activity you enjoy and are familiar with will help you stick with it. If you like group exercise, there are abundant indoor and outdoor exercise classes offered in our neighborhood, including yoga, indoor cycling and Pilates. An online search will help you find swimming opportunities at Madison Park Beach, kayaking groups in the Washington Park Arboretum and running clubs that trot along Lake Washington Boulevard. Asking a friend or family member to join you will help with emotional support when you’ve lost motivation.

A more personalized, one-on-one, experience may be helpful if you are new to exercise, want a fresh look at your existing exercise routine or just need accountability to help you stay committed to your goals. A strength coach or personal trainer can help you set realistic, objective goals and create exercises that are challenging and attainable. It is important to work with someone who balances knowledge and experience with the ability to motivate and be positive.

Free, inexpensive training

Cost is often cited as a barrier to fitness pursuits. Having a couple one-on-one personal training sessions with the goal of learning what exercises you can do at home may minimize the cost of an extended club membership.

With the only cost being motivation, there are many free and effective exercises, including planks, push-ups, bodyweight squats, walking, jogging, stair climbing and even curling bags of groceries.

For less than $100, you can purchase a mat, exercise ball and a few resistive bands for literally hundreds of exercises to work your entire body in your living room. A basic workout for someone getting started could be going for a brisk, 15-minute, early morning walk, followed by five to 10 push-ups. Add another 15-minute walk during lunch and you’ll strengthen your heart and likely start losing a pound every couple of weeks.

For points of reference, it’s about a mile between Madison Park and the arboretum and 2.5 miles between Madison Valley’s business district and Leschi Park.

Keep at it

Like riding a bike, exercise and healthy living is a skill that needs to be learned. That means we may fall off when we start, but with practice we can “fall into health” by getting back up and trying again.

If you have medical concerns, including obesity, or are new to regular exercise, you should cut yourself some slack. It can take three or more weeks to develop a new habit, and there may be a few setbacks to getting started. With the guidance, support and the accountability of working with a friend or health fitness specialist, you can stay on the path to health.

AARON SHAW is an occupational therapist and certified strength and conditioning specialist at MoveMend (www.MoveMend.info) in Madison Valley. To comment on this column, write to MPTimes@nwlink.com.