BRUNSWICK

The root of the word athlete comes from the Latin “thl-ta” and Greek “thl-t-s,” meaning to contend for a prize.

The prize being sought is different for everyone. It may be as simple as playing with your children or grandchildren, to competing in the decathlon in the Olympics.

Everyone is working toward a goal, and integrating exercise you’re your life can help you reach and exceed your physical goals.

Children

The U.S. Office of Disease Prevention and Health Promotion developed guidelines for physical activity. It is recommended that children and adolescents ages 6-17 years get 60 minutes or more per day of aerobic activity, with most of the activity of moderate or vigorous intensity. Vigorous intensity physical activity is also advised on at least three days.

Muscle strengthening and bone strengthening activity should be included at least three days per week.

Adults

Adults ages 18-64 years should get at least 150 minutes of moderate-intensity aerobic activity (e.g., brisk walking) every week, or 75 minutes of vigorous intensity aerobic activity (e.g., jogging or running) every week.

An alternative is an equivalent mix of moderate — and vigorous-intensity aerobic activity every week.

It is also recommended that muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) are done on two or more days a week.

It is not wrong, and in fact it is encouraged, to do more than the above noted exercise if able. For additional and more extensive health benefits, it is recommended that adults ages 18-64 years increase their aerobic activity to 300 minutes of moderate-intensity or 150 minutes of vigorous-intensity physical activity or an equivalent mix of both.

For those 65 years and older, the guidelines recommend the same amount of aerobic and muscle-strengthening activities as it recommends for adults younger than 64 years. In addition, older adults should do exercises that maintain or improve balance if they are at risk of falling, like Tai-chi or yoga.

Success

Set attainable goals — If you have not been exercising on a regular basis, the above recommendations may be beyond your present ability, though still serve as a reference. Find a starting point with which you can find success. If you have not done any exercise, consider starting with say 10-15 minutes of walking 3-4 times a week. Once comfortable at your chosen starting point, slowly start to increase. A rough rule is to increase the number of minutes you exercise per week, weight-lifted, etc., by 10-percent increments.

Make a schedule — If exercising 150 minutes per week, that works out to be 21 minutes of exercising seven days a week, 25 minutes if six days and 30 minutes for five days. Write out your workout on the calendar to help you make exercise part of your schedule. An example would be to slot Monday, Wednesday and Friday for aerobic workouts such as biking, swimming, elliptical, walking, etc. Tuesday and Thursday can be devoted to resistance exercises like body weight exercises or lifting weights. If you do not think you can fit exercise into your schedule, keep in mind that Americans average 3-5 hours of screen time per day.

Find an exercise group or buddy — Support and companionship can help you stay committed and maintain an exercise regimen. Camaraderie and accountability among the group also can be helpful motivators. This can be accomplished by playing in a sports league, joining an exercise class, or simply having a walking partner. Better yet, make the commitment as a family to embark on a new exercise regimen.

Do things you enjoy — You are more likely to stick with an activity if you are doing something you enjoy. Walking your dog, going for a hike, bike ride, canoeing a local lake, playing basketball, pickle ball, or whatever you like, all count as exercise. Remember boredom is a common reason for people to quit exercising.

Reward yourself — Track your progress and commitment to regular exercise and when you meet or exceed a predetermined goal, reward yourself. Usually it is best to avoid rewarding yourself with things that would counter your progress like a day off from exercise or a piece of tiramisu. Treat yourself to a weekend vacation, a movie, spa treatment, new shoes or other article of clothing.

Integrate activity into your regular daily activities — Walking or biking to school or work, walking to get lunch are easy ways to work activity into your routine. It is also okay to exercise while watching your favorite TV show.

Do not be afraid to seek help — When new to exercise, guidance can be valuable. Whether working out with a trainer, an experienced partner, or an exercise class catered to your ability, get the support you need. If you have never done resistance or weight exercises before, instruction is critical to help you perform exercises correctly and safely. Having a health professional assemble an exercise regimen is another useful measure to help you get started.

In conclusion, increasing your activity will enrich your life and allow you to better achieve your goals. So remember whatever your life status or ability level you are an athlete. Define your goals and consider using the above suggestions to help you along your path. As with any change in activity, it is worth having a discussion with your doctor.

BRIAN ABBOTT works at Coastal Orthopedics in Brunswick and will be providing various health stories in the future to The Times Record