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Rome wasn’t built in a day, and neither is physical fitness—especially if you stopped exercising during the pandemic. You might be shocked to learn how easy it is to fall out of shape, notes Dr. Asad Siddiqi, a sports medicine physician and Assistant Professor of Clinical Rehabilitation Medicine at ��������Ƶ. Once you get out of the exercise habit, “you quickly lose strength and skeletal muscle mass,” he says. “Fortunately, though, there are many ways for you to reclaim your fit self.”��

“The biggest mistake we are seeing is when people expect to pick up where they left off more than two years ago. The best, safest way to return to an exercise routine is to do it slowly and gradually,” he adds.��

Exercise: The non-pharmaceutical wonder drug��

The physical and psychological benefits of regular exercise are well known. Exercise helps to prevent or manage a wide range of conditions, including heart disease, diabetes, cancer, respiratory disease, high blood pressure and depression, among others. It also fosters social engagement, which people need now more than ever.��

More good news: There are many types of exercise and many ways to combine them to suit your tastes, preferences and fitness goals.����

Exercise options��

Aerobic exercise is the kind that raises your heartbeat above its resting rate; the kind that makes you break a sweat. The American College of Sports Medicine (ACSM) recommends at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic activity per week.��

Running, bicycling and swimming can be done either moderately or more intensely, says Dr. Siddiqi: “With moderate-intensity exercise, you should be still able to comfortably hold a conversation, but you might have some difficulty singing a song!”��

Aerobic activity is only one part of a comprehensive fitness regimen, he explains: “Resistance, flexibility, balance and functional movement training are all part of the mix, especialy as we grow older. Tai chi, for example, is great for helping older adults preserve balance and avoid potentially devastating falls.”��

Says Dr. Vandana Sood, a physical and rehabilitation medicine specialist and Assistant Professor of Clinical Rehabilitation Medicine at Weill Cornell Medicine, “As we approach 60, we start to lose muscle mass more quickly, so it becomes even more important to remain active and continue an exercise regimen.” Regular exercise is a critically important component of a healthy lifestyle for people at every age, she reminds us, from childhood on.��

The sports advantage��

If you’d like to experience many forms of exercise under one roof, Dr. Sood advises, consider team sports.��

Team sports involve a wide range of movement engaging multiple muscle groups, she says. The sports “habit” improves overall fitness and minimizes injuries that may result from repetition or overuse. And the team atmosphere can motivate people to push themselves harder for the sake of their teammates—and the game.��

When you engage in a sport, you alternate between short periods of high-intensity exercise and recovery periods of lower-intensity exercise. That combination has been shown to provide benefits similar to longer periods of moderate-intensity activity. It is actually a very time-efficient way to exercise, she says.��

“Mixing in periods of high-intensity exercise has the added bonus of recruiting fast-twitch muscle fibers, designed for powerful bursts of energy,” she continues. “These are different from the slow-twitch muscle fibers that come into play during endurance activities such as long-distance running.”����

The great thing about team sports is that they require both types of muscle fibers—and using both is what fitness is all about.��

Common injuries and how to prevent them��

Among both athletes and non-athletes who play team sports, Dr. Sood and her colleagues see a fair number of ankle sprains, pulled muscles and tendons, concussions and injuries to the ACL—the ligament in the knee that helps connect your thighbone to your shinbone. Like Dr. Siddiqi, she advises a gradual increase in the intensity and duration of exercise to avoid injury and improve fitness at the same time.����

“A strong core also can help prevent injuries that may occur due to poor biomechanics or underlying muscle imbalances,” she says. Your core is composed of many muscles located deep within the torso, muscles that attach to your spine and pelvis. Make sure to put them front and center as you plan and execute your exercise routine.����

Food and water��

And don’t forget the basics, she says. A balanced diet that emphasizes fresh fruits and vegetables, whole grains, lentils, beans and lean meats, and that minimizes processed foods, has been shown to have many health benefits. Dr. Sood recommends this approach to all her patients.��

And stay hydrated. That may seem obvious, but it’s surprising how easy it is to forget to drink enough water, especially when you’re in the middle of a game. It’s one of those basics no one should skimp on.��

Getting started��

Getting back into the swing isn’t easy, Dr. Siddiqi acknowledges, so dedicate time every day to physical activity, whether in the form of walking, an exercise class, calisthenics or chair squats at home. “By scheduling time in your day, you signal to yourself that this is an important undertaking that is worthy of your time and effort,” he says.��

Next, think about the kind of exercise you would like to do and where: your home, the gym, a group class or the great outdoors.����

A personal trainer can be a great option as well, Dr. Sood says. ���ome people may choose to work with a trainer for a few months before transitioning to working out on their own, while others may prefer the continued guidance and consistency that working with a trainer provides.”��

Finally, create a clearly defined set of goals that are specific, measurable and attainable within a specific amount of time. These goals should be meaningful to you. Fitness is not necessarily about a person’s weight, appearance or clothing size. How many repetitions would you like to be able to perform by the end of the month? Within three months? How long would you like to spend on the stationery bike? When might you feel ready to join your company’s softball team or shoot hoops with your neighbors? Know what motivates you, and take it from there.����

And take your time, too. In the rush to get back in shape, there is actually no rush. Adopt a slow-and-steady approach, especially at first. Your body will thank you for it!��

If you need a specialist who can help you recover from a physical or sports-related injury, please visit��here��to��schedule an appointment with Sports Medicine.