Some folks make train look really easy. They’re on the gymnasium a number of instances every week, posting operating instances from their health app. It’s like they know one thing the remainder of us don’t.
So, what do they know that the remainder of us don’t? We talked to MD Anderson health specialist Carlos Duncan and received his tackle frequent health questions.
1. What’s the secret to staying motivated?
Motivation comes and goes. Planning and self-discipline are key to attaining any objective you need to accomplish.
Discover health actions you take pleasure in so figuring out doesn’t really feel like a chore. Get an accountability associate who shares related objectives. If you’re somebody who struggles with time administration, put train in your calendar. Should you begin to lose motivation, attempt one thing new to provide you a lift.
2. Which is best for losing a few pounds: food regimen or train?
Controlling what you eat will make a higher impression on weight reduction. Your vitality consumption needs to be lower than your vitality expenditure. However it is going to take a mixture of each food regimen and train to maintain the burden off. Train will provide help to acquire power and stamina whereas sculpting the physique.
With out train, you possibly can drop a few pounds, however you additionally lose muscle, power and endurance within the course of.
3. How lengthy does it take to see outcomes?
This will range relying on many elements together with dietary habits, frequency of train, and depth and length of exercises. On common, most individuals will see noticeable bodily adjustments after 6 to eight weeks of constant train.
However don’t give attention to aesthetics solely, particularly in case you are present process most cancers remedy. Take heed to your physique and see the opposite advantages of train — elevated vitality, stamina, and power, which can begin to seem in as little as two to 4 weeks.
4. Can I get the identical outcomes if I don’t have train tools?
You don’t want a variety of tools for an efficient exercise. Many easy home goods can simply be used to simulate frequent gymnasium tools. An instance is water bottles for weights or stairs for step-ups. Moreover, there are numerous workouts you possibly can carry out that require solely your physique weight as resistance – for instance, lunges or squats right into a chair.
5. Do I must train on daily basis to comprehend well being advantages?
Bodily exercise wants range relying on the particular person and their particular health objectives. MD Anderson recommends not less than 150 minutes of average train or 75 minutes of vigorous train every week, plus, power coaching workouts two instances every week. Most cancers sufferers could need to persist with average train like strolling or swimming.
If these numbers seem to be lots, keep in mind that any quantity of train is helpful, even 5 or 10 minutes a few instances a day. Do no matter you possibly can deal with on that individual day.
6. What’s your train motto?
I at all times inform folks, ‘It’s progress, not perfection.’ It’s not going to be excellent. Issues come up, you get sick, it’s a must to decide up the youngsters from faculty, and you may’t at all times persist with your plan. However you’re in all probability doing greater than you had been previously, and that’s a win.
Additionally, don’t examine your self to others. As an alternative, give attention to how far you’ve come from the place you began. Keep in mind that your journey is yours and the way you get there will probably be totally different from anybody else’s. These folks you see on social media or in magazines make going to the gymnasium like a job. They is perhaps figuring out for two or 3 hours at a time, which is unattainable for most individuals.
Deal with how you’re feeling and do what you are able to do at that second. Attempt to eat healthily and watch your parts. It’s all based mostly in your life-style.
Request an appointment at MD Anderson on-line or by calling 1-877-632-6789.
When I first started running after a 100lb weight loss, I went out in clothes I already owned and some old shoes.
As I began to compete in obstacle course, trail and then ultra races, I invested more time and money into the sport and worked my way through more gear than I care to mention, looking for that perfect combination of comfort and function.
New moms are being strongly encouraged to engage in at least two hours of moderate to vigorous physical activity each week in the first three months after giving birth, according to new guidelines published in the British Medical Journal.
A panel of researchers and clinicians analyzed 574 studies to develop these updated postpartum exercise guidelines.
Their findings highlight the benefits of physical activity in reducing postpartum depression, weight retention, sleep disturbances and risks of chronic conditions such as diabetes and cardiovascular disease.
For new mothers without medical complications, the experts recommend a combination of activities such as brisk walking, cycling and muscle-strengthening exercises for at least 120 minutes per week—ideally spread over four or more days.
They also stress the importance of daily pelvic floor exercises to prevent urinary incontinence and aid recovery.
Guidelines co-author and physiologist professor Margie Davenport of the University of Alberta told Newsweek that historically, new mothers were advised to wait until six weeks after birth to start exercising.
“While this recommendation is intended to ensure adequate healing and recovery, some women are ready to be physically active well before six weeks, and others well after six weeks postpartum,” she said.
The new guidelines suggest that the progression to 120 minutes of moderate to vigorous physical activity should be personalized, gradual and based on individual symptoms.
Newsweek also spoke to Emily Claman, a certified prenatal and postnatal fitness expert, who explained that early movement soon after childbirth can help new moms recover.
“In those first three months, your exercise routine should focus on rebuilding strength, especially in the core and pelvic floor muscles, as well as restoring your posture, mobility and alignment,” she said.
Physical activity also boosts mental health, enhances energy and improves sleep quality, which is crucial for both physical and mental recovery, Claman added.
For mothers recovering from c-sections or birth complications, body mechanics expert and lead trainer at barre3 Lisa Schale-Drake suggests easing in gradually.
“Returning to exercise after having a baby can feel overwhelming and uncertain,” she said. “Let go of any set timeline and focus on rebuilding your strength in a way that feels right for you.”
A good place to start is breathwork to help rebuild the muscles in the deep layers of the core. Schale-Drake also advised seeking support from a pelvic floor physical therapist if needed.
The expert researchers stressed that all new mothers, regardless of complications, should aim to incorporate light daily movement, such as gentle walking, to avoid the risks associated with inactivity.
One of the biggest challenges for new moms is finding the time and energy to exercise. Both Claman and Schale-Drake agreed that workouts don’t need to be time-consuming to be effective.
“Time is precious as a new mom, so setting up a routine for yourself is the best way to make sure you stay consistent,” Clamnan told Newsweek.
Working out during nap time or taking two classes a week at a postpartum-focused studio can be great ways to stay active, she added.
Schale-Drake encouraged “exercise snacks,” aiming for five to 10 minutes of exercise rather than a 30-minute chunk.
Walking is also a great method of exercise for new moms—a “simple yet effective way to support your recovery,” she said.
Davenport also explained that the guidelines include a “Get Active Questionnaire” to help women determine when after birth it is safe to resume physical activity.
Postpartum depression, diastasis recti [where the vertical muscles of the abdomen separate] and pelvic floor issues are not considered reasons to avoid postpartum physical activity, Davenport said.
However, she continued, they can be common barriers to such exercise—and may call for additional screening, support and treatment by a healthcare provider or qualified exercise professional.
While meeting these updated recommendations may be challenging for some new mothers, expert researchers said that small efforts can make a difference.
“Even small steps towards achieving them will still promote physical and mental health benefits,” the panel said in a statement.
Do you have a tip on a health story that Newsweek should be covering? Do you have a question about postpartum recovery? Let us know via science@newsweek.com.
Davenport, M. H., Ruchat, S.-M., Jaramillo Garcia, A., Ali, M. U., Forte, M., Beamish, N., Fleming, K., Adamo, K. B., Brunet-Pagé, É., Chari, R., Lane, K. N., Mottola, M. F., & Neil-Sztramko, S. E. (2025). 2025 Canadian guideline for physical activity, sedentary behaviour and sleep throughout the first year postpartum. British Journal of Sports Medicine, 59(515–526). https://doi.org/10.1136/bjsports-2025-109785
WESTFIELD — With the physical demands of being a firefighter/paramedic, the Fire Department recently enthusiastically accepted a generous donation of exercise equipment from Planet Fitness for the department’s training room.
“It’s priceless and we’re very grateful for the donation,” said the department’s Deputy Chief Eric Bishop about the six machines, all purple and shiny wedged between some of the department’s older equipment that looked like they had seen better days.
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