BOOMER Magazine: September 2019

10
Tips TO
EXERCISE WELL
Both Bobby Masocol, MD and Dawn Alden, ND don’t want you to make any rookie mistakes when it comes
to your workout routine. “As we get older, we need to be smarter about exercise,” says Masocol. “Tendons,
muscles, joints, and reaction times change. Plus, we don’t bounce back from injury as quickly.”
Masocol’s Top Tips:
1. “Ease into exercise. You
literally need to warm your
muscles up. If you want to
start running, ease up on
your mileage, strengthen
your leg muscles and core
before you go out and run
a marathon.”
2. “Squatting is important
because it’s the single best
exercise to prevent injury
and maintain leg and lower
back strength.”
3. “Strengthen your core
by focusing on the muscles
in your abdomen and your
back. This will help your
body stand up straighter
and fight the curve.”
4. “Don’t ignore aches and
pains. Many of us continue
to work out through soreness
and pain. If something
hurts, back off from
training and see a doctor.
After age 40, muscles
contain fewer satellite cells,
the specialized stem cells
that help tissues repair
themselves. With fewer
satellite cells, minor muscle
tears can turn into major
injuries.”
5. “Stretch your muscles
strategically before and
after exercising.”
Alden’s Top Tips:
1. “Stay hydrated, warm
up before a workout, and
stretch afterwards.”
2. “Keep your blood sugar
steady. Eat a small protein-rich
snack with some
complex carbohydrates
and some healthy fat before
a workout.”
3. “Work with a licensed
personal trainer if you
don’t know where to
start.”
4. “Intensity of physical
activity should be relative
to your level of fitness.
Don’t push yourself too
hard when you start to
incorporate more physical
activity. Slow and steady
will prevent injuries.”
5. “Those with chronic
conditions should understand
how their conditions
affect their ability to
exercise regularly. If they
cannot do 150 minutes
of moderate-intensity
aerobic activity a week
because of their condition,
they should be as
physically active as their
abilities and conditions
allow.”
“Go to a
class or
training
session with
an instructor
who will guide
and support you. Start
with smaller, realistic goals
like doing a class once a week
for a month and then add a
second class in after a few
weeks. Put your workouts onto
your calendar and make them
just as important as a doctor
appointment. Get a workout/
yoga buddy—hold each other
accountable!”
–Gretta Smith, owner of Ohana
Moon Yoga in Cameron Park
“The biggest source of
motivation when it comes to
physical health comes from
Expert tips to get (and stay) motivated
within. Remind your friends or
family members why exercise
is important and help keep
each other motivated. Having a
family member tell you, ‘I want
you to exercise because I love
you and I care about you,’ can
be very motivating.”
–Namrita Gogia, MD, internal
medicine specialist at Mercy
Medical Group in Roseville
“If you’re looking for
motivation, one of the best
things you can do is join a
gym. Join group exercises or
community classes. Remember
to pay attention to your
body and notice the positive
changes that occur when you
work out, such as increased
endurance, a better attitude,
better sleep, weight loss, etc.
Positive reinforcement keeps
you going.”
–Wei Kuang, PA-C, physician
assistant at Mercy Medical
Group Internal Medicine in
Folsom
“Add a workout or fitness
class to your calendar and
treat it like it’s an important
meeting to ensure you show
up. Change up your moves so
your workout doesn’t become
a routine.”
-Scott Sharrow, general
manager at VillaSport Athletic
Club and Spa in Roseville
“A one-hour workout is only
four percent of your day. I
remind myself of that and
it helps me keep it all into
perspective. And if you can’t
do it for yourself do it for your
loved ones.”
–Donna Webb, trainer at THE
STUDIO Martial Arts & Fitness
in Roseville
“The best thing is to grab
someone else and do
something that you are
interested in, whether it’s
basketball, tennis, walking or
swimming. Find someone to
share this with because they
can keep you accountable. We
can sometimes be our own
worst enemy and not want to
do something.”
-Bobby Masocol, MD, sports
medicine and family medicine
physician at Kaiser Permanente
Elk Grove Promenade Medical
Offices
48 SacBoomer.com | September 2019