Exercise Tips for People with Backache and Weight Problems

Nancy is a 34-year-old woman with a slim figure except for her flabby waistline. She just can't seem to buckle down and exercise as she wants. She has had back problems for about seven years and her doctor told her to exercise and tighten her stomach muscles, which improve her back.

Now she is looking for some tips for exercising. More specifically tips that consider her lower back problem and will let her know how long it would take before she sees the results.

If you can relate to Nancy's problem you have some good news. You see, the same exercises that you can use to strengthen your abdomen to prevent backaches are the same ones you use prevent that sagging middle. Nevertheless, all those who have or have had back problems should review their exercise program with their own physician to be sure nothing harmful is done.

You need to keep in mind that you don't need to exercise vigorously. Ten sit-ups done properly, followed by a rest and ten more, are sufficient. Remember, in developing muscle strength it is more important that you do the exercises under tension than how many times you do it. You should focus more in strengthening your abdominal muscles, not developing endurance. If you do them three days a week, that allows time for your muscles to strengthen between exercises.

Modified leg-lifts can also help, but you should do them with the knees bent, not straight, to prevent strain on your back.

Voluntary contractions while standing or lying down help too. Again tighten your abdominal muscles as much as you can. Hold the contraction for a few seconds, relax and repeat. Two sets of ten such exercises are adequate.

Of course if you have fat in your abdomen, or even gas, for that matter, you will need to reduce your abdomen for the best results. Strong muscles will not compress abdominal fat. Walking and endurance exercises help to eliminate excess body fat as long as you accompany them with proper diet.

To get rid of that fat you could try aerobic exercises such as running, jogging, cross-country skiing, aerobic dancing, swimming, biking and walking. These exercises improve fitness because they strengthen the heart and lungs, increase oxygen intake and discourage fatty deposits in the blood vessels.

Once again I suggest you to see your doctor for a physical examination before starting any exercise program. You should find out what your body is safely capable of, particularly if you are in the older age group, are overweight or have been leading a sedentary life.

As a start walking is ideal. It's simple, doesn't subject feet, knees and tendons to as much strain as jogging does. It also doesn't necessitate a time-consuming shower or change of clothes. You can start out slowly, ten minutes at a time, working up to thirty minutes. Most doctors suggest a minimum of thirty minutes of continuous exercise at least three times a week for proper cardiovascular conditioning

To gauge your performance level during a period of aerobic exercising, check your pulse rate immediately afterward. Here's a simple formula you can use as a measure. Subtract your age from 220 and take 60 percent of that number. If your pulse is beating slower than that after exercising, you can step up the pace a bit. But the rate should not go much over 75 percent. If it does, you need to slow down.

Here's an example: For a 34-year-old person subtracting that number from 220 would get 186. Taking 60 percent of 186 gives 111 beats per minute, and 75 percent gives 139 beats per minute.

Start out by walking a comfortable distance at a pace that feels comfortable to you. Don't overdo it at first. If you're at the lower end of the 60 to 75 percent range when you check your pulse, that's where you should be to start. Remember, too, that cold air plays tricks with your heart rate and that walking on snow uses more energy than walking on a hard surface.

Increase you pace and the length of your walks with time. If jogging is your goal you can alternate walking with slow jogging, eventually working up to full jogging. But good old-fashioned walking has a lot going for it. It can easily be worked into your daily routine and it can be crucial over the long run. To benefit from an exercise program you must do it regularly. Start today! Keep going tomorrow!