Vim & Vigor - Winter 2017 - University of Virginia - 21

WHEN YOU'RE
PREGNANT

What's going on: Exercise is part of a
healthy pregnancy. Pregnant women are
likely to gain 25 to 35 pounds, and the
changes in your body can cause joint
discomfort and a shift in your center of
gravity as the baby grows. Plus, you're
training for labor.
The plan: For women who weren't
active before becoming pregnant, this
isn't the time to launch into a demanding workout routine, experts say. But
walking and gentle prenatal yoga are
great options. If you were active before
you got pregnant, you can most likely
continue your regular workout routine
for as long as you feel well enough to do
so. Pregnant women should avoid activities that have a high risk for contact or
falling, and stay away from overly vigorous activity in the third trimester.

WHEN YOU HAVEN'T
BEEN ACTIVE IN YEARS

What's going on: A sedentary lifestyle
and a less-than-nutritious diet leave
many people overweight and at risk for
high cholesterol and high blood pressure
levels as they move into middle age.
The plan: If you're new to exercise, the key is to start slowly. First, see
your doctor to make sure you're healthy
enough to work out. Then, a certified
personal trainer can help you ease into
exercise. Sometimes that means starting
people out easier than they expect,
Dobrosielski says. But when you build
your fitness level over time, you have
less risk of injury. Plus, with a progressive approach that challenges you without leaving you begging for mercy, you'll
be more likely to stick with it.

WHEN YOU'RE
AN AGING ATHLETE

What's going on: Even the most athletic people start to deal with more
aches and pains as they age. Runners or
those who play competitive sports may
develop arthritis or find they don't have
the endurance they once had.

TOOL

Find a Personal Trainer
An exercise expert can help identify a workout plan that works for you.
Find a personal trainer near you through the American Council on Exercise at
acefitness.org/acefit/locate-trainer.

The plan: Sometimes active people have to change their activities. So if
running isn't going to work anymore
because of joint pain, try bicycling,
swimming or yoga. Resistance training
is important for men and women of all
ages, Dobrosielski says. He recommends
exercises that have you on your feet and
require broad moves across multiple
joints in the body, such as squatting,
pulling, pushing and twisting.

WHEN YOU'RE
RECOVERING FROM
JOINT SURGERY

What's going on: After a joint replacement surgery, your surgeon will
typically prescribe a physical therapy
program to get you up and moving. You
may find that you have less pain now
and want to exercise beyond the prescribed program.
The plan: Walking is a great first
step and typically a key component of
rehab. If you're ready to take it up a
notch, riding a stationary bike, swimming or using a stair climber are excellent options for aerobic fitness.
Resistance exercises to strengthen the
muscles around the knee, including
squats and lunges, are great, too.

WHEN YOU'RE WORRIED
ABOUT FALLING
What's going on: For older adults,
falls are a serious concern, and there's
good reason: They can be devastating.
According to the National Institutes
of Health, more than 1.6 million older
Americans go to emergency departments for injuries related to falls each

AGELESS
ACTIVITIES
Getting fit and staying fit at any age
requires an incremental approach,
says Cris Dobrosielski, a spokesman
for the American Council on Exercise.
"The way you lose weight and feel
better and make a life change is to do
it in small steps," he says.
Some people might need to modify
exercises because of restrictions,
but the following exercises are great
staples to get you going.
* Walking, bicycling, swimming
and elliptical training. Ideal for
your whole body and burning calories,
these exercises tend to be easier on
the joints.
* Squats and lunges. Strengthen
the major muscles in your lower body
with these two classic moves.
* Pushups. Easily modified (you
can start on your knees or even
against a wall) so you can progress as
you get stronger, pushups primarily
work your upper body and stabilize
your abdominal muscles.

year. Falls are the top cause of fractures,
loss of independence and injury deaths.
The plan: Balance and strength
are key to fall prevention. A daily walking routine is a good start-you don't
want to move less because you're afraid
to fall. Dobrosielski, who trains adults in
their 70s and 80s, incorporates balance
into strength exercises. Yoga is another
gentle option for those who want to
focus on strength and balance. ■
WINTE R 2017

http://www.acefitness.org/acefit/locate-trainer

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