Exercise

As a Behavior Modification Instructor, all I had to do to see noses tip toward the ceiling and eyes roll sideways was to mention the word exercise. Exercise is considered by many to be synonymous with WORK. However, avoiding exercise isn't an option in life. Why not? Because it is necessary for oxygenating your body's cells. Without oxygen, your body's cells are depleted of energy, and your immune system also fails to function. Furthermore, you end up in pain (due to weak, tight, sore muscles) and with a flat rear end.

 

Exercise also engages the sense of touch through movement. With all the social distancing these days, getting our hugs in is hard. At the very least, we can engage in an activity that satisfies our sense of touch. Still, if you are the type that is more "in your head" and dislikes exercise, I bet hearing this isn't precisely motivating. I understand. I've heard that the key to exercising is making it more enjoyable, regardless of age. When exercise is more like play, it becomes easier to maintain a strong core, boost immunity, and increase positive energy.​

 

I've recently begun to explore various forms of exercise, including physical therapy. Considering any activity in terms of physical therapy highlights its health benefits. And here's the kicker. You can either engage in physical therapy now (when it's still a choice) or later when it's no longer an option (and you're using a walker). Either way, sooner or later, we will all have to exercise. Thankfully, there are four types of exercise to choose from.

 

 

Heart & Core Exercises Take Priority

 

Exercise should focus on your heart and core. Your objective should be to exercise your heart and tone your trunk for balance, strength, and agility (like a mermaid). You may not have to swim to wherever you need to go, but your core still gets you to your driveway and back.

 

The two types of exercise we all need are aerobic exercise (which oxygenates and burns fat) and resistance exercise (which tones muscles), including Isometrics.

 

There are four primary motions your body needs to maintain muscle shape: pushing, pulling, lifting, and squatting. Keep these four moves in mind when choosing your exercise routines. The muscle groups you use in these four motions can still be toned with isometric exercises, even with limited joint movement.

 

The best exercise for anyone suffering from musculoskeletal pain is gentle stretching.

 

Yoga is the best exercise for reducing stress and boosting the immune system. Poses to incorporate into your routine for boosting your immunity include Mountain Pose, Standing Forward Bend, Forward Folded Arch, Lunge, Plank Pose, Yoga Push-Up, Upward-Facing Dog, Downward-Facing Dog, and Prayer Position. However, even with yoga, specific rules apply when you feel under the weather. Yoga increases GABA in the brain, which calms the mind.

 

 

The Four Types of Exercise to Choose From

 

#1. Aerobic Exercise

 

Aerobic (breathing and fat-burning) exercise increases blood flow and oxygen to every area of your body, toning the heart muscle, which is precisely what you need to alleviate pain. Pain is often caused by insufficient oxygen and blood flow to the affected area. Walking, running, and dancing are forms of aerobic exercise. The general idea is to perform the task and elevate your heartbeat for at least 20 minutes without stopping. For this reason, it's beneficial to have a target heart rate in mind. To calculate your target heart rate, subtract your age from 220. Then, to find the lower end of your THR, multiply your answer by 6. To see the upper end of your THR, multiply your answer by 8.

 

Example:

 

•  220 - 60 (years of age) = 160
•  160 x .6 = 96
•  160 x .8 = 128

 

This individual must maintain a heart rate between 96 and 128 beats per minute while exercising.

 

To determine your heart rate per minute while exercising, stop what you're doing for a minute and count the number of heartbeats you feel in your wrist, right below your left thumb, for 15 seconds. Then, multiply by 4 to find your heart rate. If your number is lower than your lower THR, pick up the pace. If your number is higher than your THR, slow down. You are hurting yourself. Now, I'm not sure about you, but I don't want to keep stopping to check my heart rate while exercising, so here's a helpful tip. Speed up your walking if you can carry on a conversation as easily as if you were sitting on a park bench talking to a friend. But when you're having difficulty speaking and huffing and puffing, slow things down. You want to be somewhere in the middle. If you're unsure, double-check your numbers to ensure accuracy.

 

The one exercise that will work for just about anyone is walking. Walking increases oxygen and boosts immunity, but not just any walking will do. It's not enough to stroll along breathing normally. That won't oxygenate all of your cells. You need to get your heart going. There's no better way to flood oxygen throughout your body than to make your heart pump. Walk briskly on an incline. Here's an easy walking plan to follow. 

 

• ​Week 1 & 2: 5 minutes per day x 2-3 days
• Week 3 & 4: 5 minutes x 3-5 days
• Week 5 & 6: 5 minutes x 6-7 days
• Weeks 7: 10 minutes x 5-7 days
• Weeks 8: 15 minutes x 5-7 days
• Weeks 9: 20 minutes x 5-7 days
• Weeks 10: 25 minutes x 5-7 days
• Weeks 11: 30 minutes x 7 days

 ​

​When you combine walking with being outdoors in the fresh air and sunlight, you'll collect a daily dose of vitamin D, which is better than walking on a treadmill in a stuffy gym. The treadmill is fine. The problem is not getting enough sunshine to stimulate vitamin D production. If you're at home near a sunny window, open it and allow the sun to shine on you.

 

Gradually increase your walking time each week until you walk for up to an hour daily. If you ever experience setbacks (such as being sick or on holiday), begin at the walking level you stopped at when you start walking again.

 

 

#2. Resistance Exercise

 

Resistance exercise involves controlled muscle movements to increase muscle tone. Typically, weights or bands are used in these exercises. Use exercise bands or very light weights (2-5 lbs), but only after you can manage basic stretches in the same body positions without the bands and with no discomfort. Perform full-body resistance exercises only twice per week. Instead of two full-body workouts, you can break up your routine into four days by doing upper-body exercises twice a week and lower-body exercises twice a week. Just ensure you rotate your workouts (upper body one day, lower the next, and so on). Seek out a book on strength training from your library or bookstore. Then, choose at least two exercises for each muscle group. Avoid eliminating a muscle group from your routine, as this can lead to muscle imbalances. Remember to start with light weights (2-3 pounds), regardless of the book's suggestion. Then, move on to 5-pound or 8-pound weights when ready. I don't recommend heavier weights than these. If you are comfortable with 8-10 pound weights, rather than increasing the weight, consider increasing your repetitions (the number of times you lift it) instead.

 

 

#3. Calinetics & Isometrics

 

Callisthenics and Isometrics are exercises that utilize muscle against muscle resistance. Isometrics is an excellent choice for individuals with arthritic conditions or joint injuries. When using muscle against muscle, start slowly. You want to focus on tensing and then releasing a particular muscle group, followed by a rest period before moving on to the next group. For example, let's say you want more muscular biceps. Sit straight up in a perfect posture, and bend your elbows at your sides, like you are holding a rolled-up rug, palms up. Now curl your fingers closed (make a loose fist). Keep your elbows at waist level. Now slowly pull your fist towards your chest. Tighten up your upper arms and give a squeeze that lasts 10 seconds. Then, completely relax. Lower your arms. You shouldn't be feeling it in your shoulder. Focus on the biceps and your upper arm muscles. 

 

Start with no more than 10 seconds of muscle tensing in each muscle group you exercise. You can perform this isometric exercise with every muscle group (arms, legs, abdomen). Add five more seconds each week until you can hold the muscle group tense for 25 seconds before relaxing. 

 

If you experience any pain, stop or relax your tension. Once you can follow through with your exercises without causing yourself any damage, consider another method to stay in shape: using 10-minute segments.

 

Another type of exercise that's closely related to isometrics is Fascia Stretching. Fascia is what holds your muscles in place and helps to keep you upright. It plays a role in transferring electrical energy and water in the body's cells. When fascia becomes tense, it grips and winds around bones to stabilize the body, which can cause adhesions (tightness and scarring of the fascia) and lead to pain. People with fascia problems often experience Myofascial Pain Syndrome. Consider the Two-Week Fascia Miracle program at DailyOm.com.

 

 

#4. Interval or Circuit Training

 

Have you ever watched children at play? Children walk, run like mad, then walk again, or plop down for a rest at different intervals. A few minutes later, they run like crazy again for 20-30 seconds, only to slow down again. Kids do this all day long, and so do young adults. Short, intense bursts of energy that last 20-30 seconds keep the body's metabolism revved up and growth hormones in abundance, a phenomenon known as peaking. It's also more reminiscent of how our ancestors lived and survived. 

 

If you are really out of shape or haven't exercised in a while, wait to do this until you have followed the other guidelines on this web page and they have become easy for you. Then, and only then, do your warm-up routine, walk for 5 minutes at a brisk pace, sprint for 20-30 seconds, walk for another 5 minutes, and finish up with your cool-down stretches. Walking three times daily for 10 minutes is better than walking for 30 minutes at your target heart rate. Work up to performing eight of these segments, but no more.

 

 

Exercising for Weight Loss

 

Aerobic exercise burns fat. It's true. When exercising aerobically, your heart rate speeds up, and so does your metabolism over the next 24 hours. Your body will burn more calories during the 24 hours following exercise. You'd think you could get on a treadmill and walk briskly or run for 30 minutes at least three times weekly and see the pounds drop, but this isn't true. Weight loss also depends on what you eat and, most importantly, how well you digest your food. It's not just a matter of calories in and calories out. Where your calories come from also determines whether you will see the pounds drop off (see Weight Management).

 

 

Exercise Precautions

 

Exercising too much too soon, when your immune system is actively combating an illness, can be exhausting to an immune system already fighting a battle. It can cause immune suppression, the spread of infection, or worsening current symptoms. Exercising too hard and too long will also harm your hormones.

 

If you have a mild illness or infection above the waist (such as a cold or cold sore), you can still engage in moderate exercise activities, such as light yoga or walking. If your symptoms are moderate to severe, it is best to avoid exercising altogether.

 

If you have an illness below the waist, such as Irritable Bowel Syndrome, a Crohn's flare-up, or genital herpes, your immune system works very hard. Please don't overdo it. It's best to postpone exercising until you are on the mend. Be more moderate than usual when you begin exercising again.

 

 

Exercise for Those With Arthritic Conditions & Seniors

 

There are specific exercises that are better suited for seniors (like me) or those with arthritic conditions or chronic pain. 

 

• Walking
• Swimming
• Tai Chi
• Chair exercises, such as Chair Yoga
• Fascia stretching

 

 

Okay & Not Okay Pain

 

During exercise, the pain felt like a slow burn (caused by lactic acid buildup in muscles), which subsides as soon as the movement ceases and is tolerable. Another source of pain is delayed muscle soreness. The ache you feel the next day indicates that your muscles are recovering from the taxing activity, which is a normal response to the exertion. Actual pain on movement is NOT OKAY. Sharp pain, or any other extremely uncomfortable pain, might be caused by a previous injury or damage. The best exercise for this type of pain would be isometrics. Isometric movements are slow and controlled. Still, please consult your doctor if the pain persists or worsens. You can learn more about how to ease different types of pain here.

 

 

Physical Therapy

 

I hope not, but at some point in your life, you may need physical therapy. When I broke my shoulder in a fall in May 2024, it took physical therapy exercises to get my muscles and nerves working properly. I learned a few things about myself while working through this process. I realized I'm more resilient than I knew. I learned that when it comes down to my health, how in shape I am seriously matters to me. I also learned that, while "exercise" is something I dreaded and would put off for as long as humanly possible (because I don't recover well), physical therapy was more like "supplementing" my life with something good for me that I could recover quite easily from and still see benefits, such as strength and endurance. My understanding of exercise was limited. I had begun to view it as painful, tedious, and unbeneficial. It took a fall to name it something else and do it differently.
 
If you experience a poor reaction to exercise (such as pain, hives, panic, or difficulty recovering), consider incorporating physical therapy exercises instead to keep your muscles active and strong. I suggest Dr. Adam Fields on YouTube. However, there are many others to choose from. Just get moving.

 

 

Trouble With Muscle Loss, Weak Muscles, or Muscle Recovery?

 

If you have trouble with fatigue, muscle loss, and the inability to recover from exercise quickly, you could have a mitochondrial problem. Life isn't possible without mitochondria. Mitochondria are parts of the billions of cells in your body that evolved from primitive bacteria and are like tiny batteries that power various functions of a whole cell. The juice in these batteries is called ATP (adenosine triphosphate). ATP is measured in watts. 

 

The human body constantly creates and utilizes ATP (approximately 1,200 watts each day). However, a lack of regular movement contributes to conditions and diseases that cause the mitochondria to be unable to generate or utilize ATP, leading to low energy and physical symptoms, such as those associated with Chronic Fatigue Syndrome, Fibromyalgia Syndrome, and chronic pain and headaches. You'll find holistic alternatives for these conditions here.

 

So, how do you keep mitochondria flourishing? A healthy diet of whole foods (to reduce inflammation) and regular exercise. The best exercises for maintaining and restoring mitochondrial function are qigong, yoga, and squats, which use the largest leg muscles. In mentioning, the same foods that help calm the brain also help to heal mitochondria.

 

 

Exercise & HSV

 

As great as exercise is for us, and as much as we all need it, it can bring on a herpes breakout. How's that, you ask? You can activate the Herpes Simplex Virus by stimulating nerve ganglia.

 

Imagine performing a sit-up to work your abdominal muscles. From a lying position, with your arms crossed behind your head (perhaps while your partner or sofa holds your feet), you lift yourself into a sitting position using your abdominal muscles. Imagine maintaining this position for a few seconds and slowly lowering to the floor to repeat the exercise after a second or two.

 

This type of abdominal workout can be tough on the spine, and if you have genital herpes, the pressure on the lower spine can irritate the nerve ganglia in that area. Genital herpes (HSV-2) lives inside the nerves at the base of your spine near your tailbone (sacral ganglion). When herpes is in remission, it appears as though the virus is dormant. Do you really want to wake it up? My point exactly. However, abdominal muscles need exercise for core support. Exercise boosts the immune system. Abdominal exercises specifically help your body maintain strength, balance, and agility. So, what to do?

 

When you live with HSV-2 (genital herpes), it's typically best to avoid performing activities that do not apply too much pressure to your lower spine and tailbone. Exercises that work well for toning are pelvic floor exercises, reverse crunches, swimming, yoga, dancing, and walking.

 

If you live with HSV-1 (cold sores), activities that severely strain the side of the face, neck, or throat, such as lifting heavy weights, may also trigger an outbreak. HSV-1 lives in the nerve ganglia in the mid-section of the side of the face (the trigeminal ganglion). Consider using less weight and more reps if you realize your upper workouts are causing you problems. And, no. You can't just NOT exercise. Maintaining a strong immune system is also crucial when living with HSV.

 

Ideally, you'll want to avoid straining associated nerve ganglia while ​staying active. The good news is that the stronger you become, the better your muscles will support your nerves.

 

 

Exercise & Histamine Intolerance

 

If you have Mast Cell Activation Dysfunction or Histamine Intolerance, exercise can trigger problems. Your body can react to muscular inflammation, which occurs during exercise. Exercise also leads to increased body temperature, to which mast cells respond by releasing histamine, which causes allergy symptoms, which is why some people feel allergic to exercise. Problems with mast cell activation and the release of histamine are causes of delayed muscle soreness after working out. Allowing more than 48 hours of recovery time between exercises can be beneficial, as it prevents overexertion and provides for a gradual progression.

 

Additionally, avoiding eating right before and right after exercising can be beneficial for individuals with histamine issues. So, what's the best exercise type for someone with histamine intolerance? Walking, yoga, and light resistance exercises.