Tuesday, September 19, 2006
Pages: Who says sports and exercise are dangerous?
By John Pages
Matchpoint
I did. The other day. I wrote about the sudden deaths of three tennis players—right at the tennis court—and titled my piece, “Warning: Sports Is Dangerous To Your Health.”
Sports? Dangerous? Is it? Should you and I be running scared? Should we stop? Should we all just slouch on a sofa bed, hang our legs up high, and watch TV all day?
Absolutely not!
The truth is this: Sports is good. Exercise is good. But here’s another truth: Each person is different. Some men are sporty and exercise, some don’t.
Some can run 53.6 kms., bench-press 325 lbs. of steel, and play basketball for 48 minutes and score 37 points (although often we’d call him “buaya”).
Some, on the other hand, define sports as follows... “jumping to conclusions, running down their friends, side-stepping responsibility, and pushing their luck!”
Jumping, running, side-stepping and pushing—if you sweat and you gasp for air and your heart pumps like a Ferrari piston—are good for your health. I’m a life-long sports and exercise buff. And I hope you’d be one, too. Here are a few clippings from various websites (americanheart.org, entnet.org, and exercise.about.com). Hope these exercise tips help us all...
1. See your doctor. If you’re male and over age 40 (or female and over 50), have been sedentary for a long time, are overweight, have a high risk of coronary heart disease, or are diabetic—see your doctor for a medical evaluation before pedaling that mountain-bike.
2. Start slow. Many beginners make the mistake of doing too much, too soon. If you haven’t worked out in a while (or ever), start with walking for 20 minutes, thrice weekly. Each session, add a few minutes.
3. Schedule your workouts. Schedule it like you would a doctor’s appointment.
4. Convince your wife/husband or best friend to work-out with you.
5. Prepare for your workout the night before. Pack your gym bag or get those badminton rackets inside your car.
6. Try 30 minutes of moderate-intensity cardiovascular activity everyday. You can do all 30 minutes together or through short bouts of intermittent activity (e.g. 10 minutes at a time).
7. Swimming, cycling, jogging, skiing, aerobic dancing, and walking are all very good ways to help your heart. They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles. Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart.
8. Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never be boring.
9. Use music to keep you entertained. An iPod shuffle that costs less than P5,000 may be your best investment ever.
10. Add strength-developing exercises (lifting weights) at least twice per week.
11. Incorporate physical activity into your day (walk to the office or store, take the stairs instead of the elevator, walk or jog at lunch time, etc.).
12. Make leisure time active: garden, walk, join a fitness class, ride a bike with friends.
13. Don’t overdo it. First, do low to moderate-level activities. You can slowly increase the duration and intensity as you become more fit. Over time, work up to exercising on most days of the week for 30 to 60 minutes.
14. Reward yourself! Give yourself a massage when you reach your goals, or maybe some new workout clothes. Buy expensive fitness equipment—believe me, you’re sure to use them.
15. Weight loss tips: Take in fewer calories than you expend. (Few people understand this basic, simple concept.) Eat smaller meals three to five times daily. Eat nutrient-dense foods such as whole grains, lean proteins, fruits, and vegetables.
Eat slowly, and wait 10-15 minutes before taking second helpings. Prepare healthy snacks that are easily available (cut carrots, apples, etc.). Avoid buffets. Drink plenty of water, especially prior to meals.
Tips, tips, tips. Here’s a final one: Smile :)
And here’s hoping you don’t follow the advice of astronaut Neil Armstrong when he said, “I believe that the good Lord gave us a finite number of heartbeats and I’m damned if I’m going to use up mine running up and down a street.”
(john@brightacademy.edu.ph)
For Bisaya stories from Cebu. Click here. (September 19, 2006 issue)
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