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Vary Your Exercise Routine for Health and Fitness

Tom Willemann |

But precisely because it is a habit, you may easily fall into the trap of doing only one form of exercise that works on a limited set of muscles. However, recent research suggests that health as well as fitness benefits can be gained from a variety of exercises.
One study found that people who performed a range of exercises were less likely to develop Alzheimer’s disease than were those who performed the same amount of a single form of exercise. Another study found that people with type 2 diabetes who performed a combination of aerobic exercise and resistance training lowered their blood sugar and lost more fat mass than did those who performed the equivalent amount of only aerobics or resistance training.
The American College of Sports Medicine has released updated recommendations based on evidence that a variety of exercises, in addition to activities of daily living, is necessary for health and fitness.

They made recommendations in four categories.

  • Moderate-intensity cardiorespiratory exercises should be performed for a minimum of 150 minutes every week in sessions no shorter than 10 minutes, gradually increasing to longer, more intense sessions.
  • Resistance exercises should work each major muscle group two or three times weekly using a variety of equipment, beginning with light-intensity work and progressing to higher-intensity exercise with increased repetitions.
  • Stretching exercises for increased flexibility and range of motion should be performed two to three times weekly after a light aerobic warm-up.
  • Neuromotor exercises, also called functional fitness training, should be performed two to three times weekly to improve balance and coordination.
  • Exercises such as yoga, qigong or tai chi are particularly effective because they combine stretching and neuromotor exercises.

We can put together a realistic, individualized exercise program and help you to set short- and long-term goals. Through exercise, you can become more active, stay independent and carry out everyday activities with ease.
Apex Orthopedic Rehabilitation in Wyckoff, NJ provides orthopedic and sports physical therapy services for the greater Wyckoff, Ridgewood, and Bergen County region.  This blog is intended for informational purposes only and should not be used for diagnostic or prescriptive purposes. The views expressed here are the author’s views and should be taken as suggestions. Always consult your physician before engaging in a physical therapy or rehabilitative regimen.

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Tom Willemann

Tom Willemann

Tom Willemann is a premier physical therapist based out of Bergen County, New Jersey. He holds an MS in physical therapy from the University of Miami, is credentialed in the world-renowned McKenzie Method of Mechanical Diagnosis and Therapy (MDT), and holds an OCS (Orthopedic Clinical Specialist) certification. As of 2018, there are approximately 14,000 ABPTS certified specialists in the nation and less than 400 of them are located in the state of New Jersey. Tom is the owner and director of Apex Orthopedic Rehabilitation in Paramus. He opened the clinic, which specializes in spine and sports injury prevention, in 2004 after many years of experience in the field. Tom’s caring interest in others and his strong belief in continuity of care, combined with his clinic’s ability to find solutions for the most difficult orthopedic problems, have earned Apex Orthopedic Rehabilitation its excellent reputation with patients and medical professionals in northeastern New Jersey and beyond. A true “family man,” Tom takes pride in his clinic’s warm and welcoming environment.
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