Getting Started This Spring

I have written a similar blog in the past, but this bears repeating…..With the amazing weather we have been having and people starting to return to activities, I thought I would reiterate a GREAT way to get yourself returning to activities wisely and safely. Many times we believe, in our minds, that we are capable of what we did in the past, but our bodies do not agree. The older I get the longer it takes for me to lose a few pounds, increase my endurance and get back in shape, though to gain a few pounds, and lose my endurance takes no time at all. Does not seem fair, but it is reality ;-(.

I have heard it all in regard to what people do to stay active and fit……from 100% aerobic activities and no resistance activities, to 0 aerobics and 100% resistance training to everything in between. My view is, as it is with everything in life, a good balance and everything in moderation.

I KNOW many people 45+ who fear just starting to get back to working out, as they fear aches and pains returning, feeling like they will not be able to do what they used to do, feeling like it is too late to start and for some, just questioning, “what’s the use?”

Well, let me give you a quick reason WHY you should stay active, or get active. There are two key factors that have the most influence on longevity. We will focus on the first one which is simply — your level of fitness. (FOR the shocking answer to the second key factor email me at dean@volkpt.com, and I will let you know what it is because you will NOT believe it!!!! Take a guess, and IF you get it correct I know you will have cheated!!) The first factor, and most important one, your Fitness level or “VO2 max,” simply is a measure of how well your body consumes oxygen, which can ONLY be improved by activity, aerobic type activity where your heart rate increases. There is debate over the best and fastest way to improve the way your body consumes the oxygen available, but for our purposes, ANY activity right now is better than none, or a little more is better than a little.

IF working out or doing “aerobics” sounds intimidating to you, YOU are NOT alone! SO, how about this easy to perform, no equipment needed activity……Ready for it?? Wait for it………. WALK – that’s it, WALK!!!!! Keep it simple and to get the “best” out of your walk, work up to a 30 minute walk AND to improve it even further — alternate your pace for 3 minutes a time, with a slightly increased pace after warming up slowly and alternate faster pace to normal and repeat for the 30 minutes. You WILL BE amazed at what a simple easy, alternating paced walk WILL DO for you!!!!

SO, there you have it – the easiest work-out I know, it is cheap easy and all you need is a little time. YOU will be amazed as how much better you feel after 1 week of consistent walking!!!!

IF you fear walking due to back issues, did you know one of the most common exercises back surgery patients get from their doctors is walking?? IF you have back issues, I have put together a quick FREE report to help you!!! Click the image below to get your free report today!!!

Dean Volk

Dean Volk

Dean, graduated with a Master’s degree in Physical Therapy from Northern Arizona University and has furthered his studies with a number of post-graduate courses focusing on the shoulder, knee, and back, with a strong emphasis in manual therapy. He has completed all Levels (I,II & III) of training in Total Motion Release which has afforded him an excellent way to relieve pain and restore function quickly and effectively. With 20+ years experience in Physical Therapy, Dean has practiced in various orthopedic and sports focused clinical settings, in Phoenix, AZ, Charlotte,NC and most recently Charleston, SC. During his years of service, Dean has cared for a wide variety of clients: from school-aged children to retirees, from homemakers to business professionals, from weekend warriors to professional athletes.

Dean and his wife Trudy have 2 sons, Ben and Jesse who both graduated from the College of Charleston. Dean is an avid sports fan, enjoys spending time with his family and working with his clients to improve their lives.
Dean Volk

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