“EXERCISE is medicine,” said Jerry Diaz, a National Academy of Sports Medicine certified personal trainer.
“Exercise can literally help prevent diseases, including heart disease,” he added. “Exercise has also helped people recover from some forms of cancer. It helps people with arthritis. And it helps people prevent depression or reduce its symptoms.”
Diaz said there are several exercise options for those who want to stay fit and healthy, and these include walking, running, weight-lifting, dancing, gardening, boxing, biking and performing household chores.
“The important thing is to choose an activity or activities that individuals want to do. That will promote a positive habit of consistent practice,” Diaz said.
The first step to any workout routine is to assess the fitness level of an individual who will then be matched to a preferred physical activity, he added.
But before an individual starts or begins an exercise program, it is also important to consult with a doctor, Diaz said.
He said individuals with major health risks, men 45 and older, and women 55 and older must get a medical clearance.
After assessing an individual’s fitness level, the next step is to set workout goals. These must be clear and realistic, Diaz said.
“I usually advise clients that they must approach their goals with the highest level of caution,” he added. “I would recommend starting a new journey with low impact movements and then increasing the intensity gradually.”
Diaz said many beginners make the mistake of starting out too aggressively, only to give up when they end up tired, sore, or injured.
Most individuals believe that an aggressive workout will produce instant results, he added.
“But when people start too aggressively early in the program, they tend to fall off the wagon eventually. So I help my clients develop better habits that will reinforce daily habitual practice.”
Before starting any fitness activity, it is also important to warm up, then perform some dynamic movements to get the blood flowing into the muscle tissues, Diaz said.
For overall physical fitness, there are three different types of exercise: cardiovascular conditioning, strength training, and flexibility training.
Diaz said these do not necessarily have to be done all at once, but doing each training approach on a regular basis will result in balanced fitness.
Moreover, Diaz said, individuals can work out in the comfort of their own home, and, through calisthenics, use the resistance of their own body weight.
Of course, one can also boost strength and aerobic capacity by investing in some home exercise equipment
“To learn how to perform certain exercises, it is highly suggested to consider consulting with a certified personal trainer and fitness nutrition specialist,” Diaz said.
For professional fitness nutrition inquiries, contact Jerry Diaz through Instagram at @BBJ_Athletics or Facebook.
Jerry Diaz trains with a heavy bag at BBJ Athletics.
