In today’s busy world, many people find it a challenge to incorporate a regular exercise routine into their daily schedule. Peter A. Matsuura, M.D. in Hilo, HI, treats knee pain and other orthopedic conditions. He stresses the importance of maintaining overall bone and joint health through conditioning and advises always to walk or gently stretch before exercising to increase your flexibility and lessen your risk of injury.

Below, he shares a few more tips for staying active and healthy:

Set Goals

Don’t expect to become significantly more active overnight—set fitness goals instead. Plan to start slowly and do a little more each day. At first, try to be active for about 30-45 minutes daily; you can break that time into smaller segments if necessary and vary your activities. For example, walk, jog, and do yoga exercise for 15 minutes each.

Turn Daily Tasks Into Exercise

Take the stairs at work instead of the elevator. Walk your dog instead of letting it run in the backyard. Push a lawnmower instead of using a riding one, if possible. Spend half of your lunch break taking a walk and approach your coworkers’ desks to communicate once in a while instead of sending an email or instant message. Without taking any extra time from your already busy schedule, you will have added some exercise to your daily or weekly routine.

Add Aerobics

Regular aerobic exercise can lessen your risk for heart disease, stroke, diabetes, hypertension and even some types of cancer. It can also improve your bone and muscle health and help you keep or improve your balance. Aerobics can also improve your emotional state and possibly help with cognitive functions like memory. If you prefer not to join a gym, walking, running, swimming, and bicycling are all aerobic exercises you can do on your own. Also, remember that the goal is to challenge yourself and increase your heart rate, rather than exhaust you entirely.

Before you begin any formal exercise plan, always check with your physician. After a sports injury or orthopedic surgery, Peter A. Matsuura, M.D., will recommend a plan for rehabilitation exercises to get you on the road to recovery. He offers both non-surgical and state-of-the-art surgical options to suit all his patients’ needs. Visit his website to learn more about his experience and practice, or call (808) 969-3331 to schedule an appointment today.