Embrace ExerciseSeparately or together, exercise benefits the whole family

Ask the Expert by Julie Flick, MD

Exercise provides physical and emotional benefits for overall health and well-being for the whole family. Regular exercise, at least 45 minutes three times a week, can lower your risk for heart disease and increase your life span, promoting optimum health and fitness.

We are so lucky to live in Florida, because we can exercise outdoors year-round. So get out and walk or skip or run—whatever you can do!

Q: What is the easiest way to begin exercising?

If you haven't exercised for a while, walking is easy and a great way to start. All you need is a good pair of shoes. Discuss any new exercise plan with your healthcare provider. Once you are cleared to start, try walking quickly enough to break a sweat but slowly enough to talk to someone if they were walking next to

you. Don't worry about how fast or far you get; just be consistent and make it a priority. Exercise also releases endorphins. These are natural chemicals in the body that elevate mood, increase endurance and improve focus. So as you exercise more, you're helping your mind as well as your body.

Q: What are the benefits beyond feeling good?

Weight-bearing exercises, like walking, hiking or dancing, work your muscles and bones against gravity while you are moving on your feet. These can help preserve your bone density and protect you from osteoporosis, which affects men and women. Swimming, cycling and horseback riding are all wonderful forms of aerobic exercise that strengthen your heart.

Q: How can I help my family exercise?

Regardless of your age, you can be an example to encourage your family to become more active. Focus on improving your fitness rather than the numbers on a scale. Limit your family's time in front of the TV, and get everyone outdoors. Pick an activity your whole family can do together—like riding a bike, walking, playing kickball, swimming or bowling.

Q: How can I learn to stick with an exercise plan?

Set a goal to move more than you are now. Put it on your calendar as an appointment with yourself. Then invite someone to join you—accountability will help you stay consistent. Smartphone apps can also provide workouts and log your routes and activities.

Julie Flick, MD, is a board-certified family medicine physician. Learn more about her and other Parrish Medical Group physicians by visiting parrishmedgroup.com or calling 321-268-6PMG (6764).