Tag Archives: exercise

Hop on a Bike to Get Fit, Lose Weight

By Jose Zarzuela, M.D.

When it comes to exercise, it’s hard to beat bicycle riding. Biking combines cardiovascular fitness with building strength and stamina – and it’s fun.  You can get a good workout while enjoying a ride in the park.  And people of all ages and fitness levels can do it.

There are many benefits to biking:

It’s one of the easiest ways to exercise. You can ride a bicycle almost anywhere, at any time of the year. All you need is a bike and half an hour several times a week.

It tones you all over.  Biking improves general muscle function with little risk of strain or injury. Regular cycling strengthens leg muscles and is great for the mobility of hip and knee joints. Gripping the handlebars also helps tone your upper body.

It’s great for your heart.  You can easily boost your heart rate for a good cardiovascular workout. Pump it up by including hills in your ride. Studies have shown that 30 minutes of moderate riding three times a week can help lower your blood pressure and LDL (bad blood cholesterol), reducing your risk of heart disease.

It boosts energy. Research has shown that bike riding improves energy and decreases fatigue. How? Cycling triggers your brain to release the neurotransmitter dopamine, which is linked to energy.

It’s kind to your joints. Riding a bike puts a lot less stress on your knees, ankles, and spine than running or other high-impact exercises. Most people can easily ride moderate distances without much strain or pain.

It promotes weight loss. Riding can burn hundreds of calories per hour, depending on your size and how fast you go. Since it helps build muscle, cycling will also boost your metabolic rate long after you’ve finished your ride. This chart shows how many calories you can burn on a bike.

It helps reduce stress. Like any regular exercise, riding can reduce stress and depression and improve well-being and self-esteem.  It’s also a good way to be enjoy nature and refresh your mind and soul.

Before you hop and pedal away, keep a few things in mind:

Most people can do bike riding. However, if you’ve been inactive, it’s a good idea to consult a doctor first. Your doctor can advise you regarding your limits and capacities and what you should avoid doing.

Be safe. Biking is fun, but it’s important to get the right equipment for the activity. Always wear a helmet and consider knee pads and elbow pads in case of falls. And if you plan to ride on the streets, make sure you obey all traffic laws, use proper hand signals, and wear bright, visible clothing so cars can easily see you.

Start off easy. For beginners, begin by riding 30 minutes three times a week. Gradually increase the number and length of your rides as you gain strength and experience.

Speed up slowly. Gradual increases in speed are an important aspect of fitness cycling. Cycling can be strenuous, so the key to successful fitness riding is to be patient and not hurry in increasing your limits.

Once you’ve built up your strength and endurance, there are many enjoyable bike rides to take in the Baltimore-Washington area. They vary in length and difficulty. Here are links to some of them:

Maryland:

http://www.traillink.com/stateactivity/md-bike-trails.aspx

https://www.bikemaryland.org/resources/riding/trails/

Washington, D.C.:

http://bikewashington.org/routes/all.htm

Jose Zarzuela, M.D.Jose Zarzuela is an MPCP partner and practices in our Pasadena office. He is certified by the American Board of Internal Medicine.

Gardening as Exercise

by Clare Ross, CRNP

Working in the garden on a pleasant day is certainly good for the soul, but how about your body ─  does it count as exercise?

Yes, indeed. Gardening is similar to other moderate to strenuous forms of exercise like walking and bicycling. Gardening works all the major muscle groups: legs, buttocks, arms, shoulders, neck, back and abdomen. Tasks that use these muscles build strength and burn calories.

Digging, lifting bags of mulch and pushing wheelbarrows all provide strength training similar to weight lifting, which leads to healthier bones and joints. Yet there is minimal jarring and stress on the body, unlike aerobics or jogging.

Gardening can help keep you limber since there can be a great deal of stretching involved, like reaching for weeds or branches, bending to plant or extending a rake.

It takes at least 30 minutes of exercise several days a week to really receive any health benefits from gardening. However, you can break that time up into shorter active periods throughout the day. So you can do a little weeding in the cool of the morning and go back out to the garden in the evening to prune and trim.

Gardening can also help you burn calories and lose weight. The number of calories burned depends on several factors, including your size and the task you are performing, but the National Gardening Magazine provides these examples:

Activity Calories Burned Per 30 Mins.*
Watering 60
Planting seedlings 160
Weeding 180
Trimming shrubs (manual tools) 180
Digging & tilling 200
Gardening with heavy power tools 240

* Based on a 180-pound person. Lighter people generally burn fewer calories, and heavier people typically burn more.

If you’re new to gardening, start slowly and build up the length of time of your workouts. Avoid injuries by using your legs to lift heavy loads. Don’t stretch too far to reach awkward shrubs; this will prevent muscle strain. Vary your tasks and your movements and make use of the major muscle groups to get the most benefit. Make sure you incorporate a little stretching before and after gardening and take things slowly on hot days. Drink plenty of water if you are outside for more than 30 minutes. Use gloves and wear long sleeves to prevent cuts and scratches.

After you are done, have a hot shower to soothe your muscles, wash off any possible poison ivy residue, and check for ticks. And as with any other form of exercise, check with your doctor first if you’re not used to strenuous activity.

So go out into your garden, enjoy the lovely spring weather, and get some exercise!

Clare Ross, Certified Registered Nurse Practitioner, sees patients in the Queenstown office. She is board certified by the American Nurses Credentialing Center in Family Practice, and joined MPCP in 1997.

Winter Fitness: Keep moving!

by Nnemdi Baird, D.O.

Whether you made a New Year’s resolution to exercise more or not, there are many ways to keep fit during the winter. These tips don’t require special equipment or a gym membership. The key is to move, move, move! During your regular daily routines, adding some extra movement in your steps can improve your fitness level.

We recommend that our patients engage in moderate exercise for at least 30 minutes, five times a week.  Here are some ideas to help you get moving:

  • At work or shopping, park your car farther away and walk the extra few yards.
  • While doing household chores, put on some music and move with the vacuum or the dust mop.
  • When possible, take the stairs to help tone your back and leg muscles- and get your heart pumping.
  • Don’t just sit and watch television, get on the floor and do some sit-ups, push-ups or other floor exercises.
  • If you have a higher than average (more than 8 feet) ceiling- maybe in the garage or basement- jump rope.
  • Or try a new routine with some yoga or pilates or tai chi.  Your local library should have some books or even videos to show you how.
  • Even when temperatures are in the 30s, you can layer clothing and take a brisk walk as long as there is no risk of slipping on ice or snow.  Find a walking or workout “buddy” to help you stay on track.
  • Consider using an online or mobile app that helps you track your activity/fitness progress.

Whatever you choose, please stay active this winter.  A sedentary lifestyle puts you at greater risk for many health problems.  Don’t forget to encourage your family to keep moving too!

Nnemdi Baird, D.O.Dr. Baird joined Maryland Primary Care Physicians, LLC in 2013 and is certified by the American Board of Family Medicine. She received her medical degree from Edward Via College of Osteopathic Medicine in 2009 and completed her residency training in Family Medicine at Albany Medical College/Albany Medical Center Department of Family and Community Medicine in 2012.