Our Health: Don't let your resolutions hurt you

No excuses. No way. Move it or lose it.

A New Year always brings vows to do what hasn't been done before. Or done as well. Or as often as necessary.

Like exercise.

"First, think what are the benefits of exercise," says Elizabeth Logue, certified senior strength trainer from Newport Beach, Calif.

"These benefits aren't just personal, but also from a health perspective — like decreased risk of cardiovascular disease, high blood pressure, stroke, breast and colon cancer, diabetes, body fat.

"Add to that strength and endurance in joints and muscles and an increase in strength and overall well being."

So we know what we should do. Logue adds more:

Q. OK. I should do what every day?

A. Well, check with your doctor first, of course. Drink plenty of water. Then warm up five to 10 minutes — walking or running at a slower pace. Then do your exercise routine. Then cool down the same way to bring your heart rate back down.

Q. So what's new about that?

A. In the many gyms I've visited, it's common for the over 40-exerciser to jump on the machines, do a routine, then quit. Never warm up or cool down. The older you are, you can end up with some pain, other indications you are doing too much because you don't start and end properly or wear the proper shoes or clothing.

Q. What's an ideal exercise program?

A. The surgeon general and Institute of Health tell us to do 30 minutes of moderate exercise every day. Like a brisk walk.

Myself, personally, I came up with an ideal exercise program. It should include cardiovascular walking, treadmill or swimming and then strength training with resistance bands or weights and finally flexibility and stretching.

I cannot emphasize the importance, especially as you get older, of balance exercise, yoga or pilates, as well as posture and good breathing.

Q. Stretching?

A. There are all different kinds of stretches you can do, including touching your toes and holding that posture for 30 seconds — but make sure you don't bounce or hold your breath. Yes, having an amount of discomfort is normal when stretching.

Q. You say boomers need to do age appropriate exercise. What is that?