Healthy Joints for Life: An Orthopedic Surgeon's Proven Plan to Reduce Pain and Inflammation, Avoid Surgery and Get Moving Again by Richard Diana

Author:Richard Diana
Language: eng
Format: epub, pdf
Publisher: Harlequin
Published: 2014-08-18T16:00:00+00:00

The time of day when you exercise isn’t as important as simply getting some exercise into your day. Do it when you get up, at lunch, right after work, or before bed. It’s up to you. Maybe you can use an exercise bike in your bedroom or a treadmill at your local gym, or bring a pair of sneakers with you to work for a walk during your lunchtime break. At a minimum, squeeze mildly strenuous exercise into your busy schedule. Preferably, do twenty minutes of moderate aerobic exercise, meaning exercise that elevates your heart rate to a specific percentage of its maximum rate (see here 158 for information on calculating your maximum heart rate). I know Coach Shula didn’t tolerate hearing any type of excuse. He used to say, “Excuses are for losing players and teams.” To say that you don’t have twenty measly minutes to work exercise into your schedule is just an excuse. On the rare occasions when my kids get in trouble, my wife will say, “Wait till Dad hears about this.” While that scares my kids, I don’t think you’ll find that idea quite as threatening. I’m a disciplining Dad, not a disciplining doctor, but I do know a man who scared the heck out of me, Coach Don Shula. He made a living out of teaching discipline to men who were already darned disciplined. I’m not going to say he’s going to come after you, but I will say this: If you don’t exercise, the person in your life, whether it’s your wife, husband, or workout partner, is going to know. That should provide some motivation. And, even more important, you are going to know because your joints will continue to hurt. Consider yourself warned. In my situation it’s been thirty years and I still wouldn’t want Coach Shula to hear that I missed a workout. I never missed a workout as a Miami Dolphin, but I do remember missing a block on one occasion. While attempting to make that block, I ducked my head and completely missed my target. My teammate got crunched. Coach made sure that I would not make that mistake again. In a flurry of quite descriptive single-syllable words, “#$%&@*,” Coach Shula explained to me that he didn’t like my technique. I never ducked my head again.

Where you choose to exercise will, in fact, be related to what your time availability is. If you have only a twenty-minute block of time, you won’t have time to drive to a gym. You will need to exercise at home or perhaps do something while you are at work. I encourage you to spend the time adjusting your schedule to put in exercise sessions. Make those sessions definite appointments in your date book, calendar, or smartphone. If you are pressed for time, don’t be too hard on yourself, especially at first. Remember, if you can exercise for only eight minutes, that’s better than doing nothing for eight minutes. Be flexible concerning where you exercise, when you exercise, and what type of exercises you’re willing to do.

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