Bridge to Wellness: How often should I work out—and a July challenge

by Gary Hicks

First, a check-in. This column began in January, which means half a year has passed. How are you feeling? Have you learned any new exercises? Are they helping to make you feel better or stronger? If you use Facebook, let us know how you’re doing by typing a post in our Facebook group at: facebook.com/bridgetowellnesschallenge.

One of the questions I get asked the most is “How often should I work out?” My answer is “Depends on what your fitness goals are.” If your goal is function and balance—for example, to navigate stairs and reduce the chance of falls—I would recommend three-to-four days of cardio and weight-bearing exercises each week. If you want to tone and tighten, then I’d suggest six days. If you want to be a bodybuilder, quit your current job and make fitness your new job!

For the average person, four days per week of moderate exercise is enough to fulfill their needs.  This will allow for good cardio, some quality strengthening and toning exercises, and plenty of time for rest and rebuilding the muscles.

Suggestions for developing a workout schedule that can work with your lifestyle:

• First, establish a goal. Your goal could be as simple as gaining more arm strength, losing inches in the mid-section, or walking a 5K (about 3 miles).
• Second, determine how much time per week you can realistically dedicate to a fitness routine.
• Third, gradually work into the exercises. Jumping into a workout routine full speed and head first is not a good idea. It could lead to extreme soreness, which can be very discouraging and, in some cases, lead to muscle or joint injury.

From this point, you can evaluate and adjust your routine so that it fits your lifestyle and your goals.

Monthly Fitness Challenge for July

Wall Sit: The wall sit is basically holding yourself in a seated position with your back supported on a wall. The wall sit improves muscle strength in the entire lower body and is a great substitute for squats. This exercise burns lots of calories, enhances muscular endurance, improves balance, helps relieve stress, and aids concentration and focus. It can be done almost anywhere and no equipment is needed.

Here’s how to achieve a wall sit:

1. From the standing position, lean your back against a wall or a vertical surface of your choice.
2. Slowly walk your feet out away from the wall while sliding your back down the wall. Slide down until you are in what looks like the seated position (about a 90-degree angle) with your feet about a shoulder width apart. Your knees should be positioned behind your toes when in the seated posture.
3. Hands can be crossed in front of you but should not be placed on your thighs unless you are a beginner requiring some assistance to start with. (Placing your hands on your thighs will make the exercise less difficult.)
4. Your back should be against the wall with your head, neck, and spine kept straight up and down.
5. Hold this position for 20-30 seconds when you’re starting out. Gradually increase the hold to 60 seconds.

Do this exercise four days per week for the entire month of July and notice the strength gains in your lower body.

Be sure to let others know how you are progressing by commenting on Facebook at https://www.facebook.com/bridgetowellnesschallenge.

Upcoming SAWC or wellness-related Community events:

• Fridays, 4-7pm: Open Air Market of Stockbridge holds weekly markets on Friday on the Stockbridge Township Square, near the gazebo, Market Music from 5:30–7pm
• Check out the free WAVE shuttle bus to Chelsea on Mondays, Wednesdays or Fridays. For more info or to make a reservation (not required): 734-475-9494. For more information about WAVE: http://ridethewavebus.org/
• Clean up Club: Next gathering will be Saturday, July 10, at Stockbridge Veterans Memorial Park, 2pm, for a general clean-up of the area. All welcome! Bring gloves, rakes, and a water bottle!
• Monday, July 12: Outreach’s Fresh Food Distribution for anyone who needs food—no registration required, just show up—at Jeruel Baptist Church’s parking lot, 4–5pm. Curbside pick up.
• Parenting Class/Support: Join SRSLY for a FREE, online Guiding Good Choices parenting workshop. Tuesdays, July 13 – August 10, choose either the 12-2pm class or the 6-8pm class. Register by July 9 at srslycoalition.org/guidinggoodchoices
• Pedal for Prevention: Join in this virtual riding club and support your local SRSLY Coalition. Bike, run, or walk and keep track of your progress to share with others! The $30 registration fee includes t-shirt and medal (remaining proceeds support SRSLY). The clock starts ticking on July 16 and ends on August 13. https://www.stjoeshealth.org/classes-and-events/pedal-for-prevention-1
• Support Stockbridge Community Outreach’s “Christmas in July” matching grant program, where each dollar donated will be matched by our Secret Santa donors, up to a total of $10,000. Check out their Facebook page or website for more info. stockbridgecommunityoutreach.org
• Find info, resources, and connections at https://www.onebigconnection.org/

It is the 5 Healthy Towns Foundation’s newest endeavor—helping nonprofits in the five towns of Stockbridge, Chelsea, Grass Lake, Manchester & Dexter get the word out about their services and events and connecting you with information you need on mental health, housing, physical fitness and more.

This column is sponsored by the Stockbridge Area Wellness Coalition (SAWC). Remember, if you have health challenges that could hamper your ability to exercise, check with your doctor before taking on a new exercise regimen. Gary A. Hicks, a veteran police sergeant with a passion for fitness, writes the fitness portion. He has over 35 years of experience in teaching, coaching, martial arts instruction, and police academy instruction.