While incorporating healthy eating habits into your daily life can lead to positive changes, exercise is also a key component to overall improved health.

According to the Big Fat Reference Guide (BFRG), “Routine exercise can help control blood sugar levels, increase muscle strength and endurance, promote improved joint function, boost the immune system to fight infections, decrease the risk of developing heart disease, improve energy levels and strengthen the bones.” For Alphas, in particular, exercise can be especially beneficial as it “can improve endurance, breathing efficiency and dyspnea (shortness of breath) tolerance.”

The BFRG provides the following general recommendations regarding an overall exercise program; however it is important to note a few key points. You should always consult your physician before beginning any exercise regime to obtain a medical evaluation for cardiac risk and exercise capacity.

Central to all exercise programs is that they be done in a safe and effective way so as to prevent injury and ensure that you are not exerting yourself beyond your fitness capacity. This is easily accomplished by using exercise monitoring methods described in the BFRG. New exercise programs should begin at lower intensity levels and progress to more intensive levels based upon this monitoring.

Each exercise and workout recommendation below should be evaluated and, if needed, modified according to your individual ability, personal fitness level, and current health status:

Flexibility Training

Flexibility exercises include: calf and quadricep stretches, as well as hip and hamstring stretches. As far as frequency is concerned, 5 times per week is recommended.

Hold each stretch for 10 to 30 seconds.

Muscle Strengthening

For lower extremity strength training, exercises such as straight leg raises, hip sidekicks and modified knee bends are recommended 3-4 times per week “to combat muscle weakness that contributes to activity limitations such as in walking.”

For upper extremity strength training, incorporate small hand weights (ranging from ½ lb to 2 lbs) into exercises such as weighted arm raises and standing arcs. These should be done in two-minute intervals with one minute rests in between for a total of 15 minutes.

Strength training involving weights should be done 3 times per week-ideally, every other day in order to allow muscles to rest.

Cardiopulmonary Endurance Training

As far as cardiopulmonary exercise is concerned, this type of activity can be accomplished using a variety of different methods including a stationary bike, treadmill or simply by walking outdoors.

The BFRG notes that, “Unless otherwise advised by your health care provider, your training sessions should be approximately 20 to 30 minutes in duration,” and should occur 3 -5 times per week.

For further examples and more in-depth instructions on how to properly perform any of the listed exercises, please consult the Big Fat Reference Guide via bfrg.alphanet.org or the Subscriber Portal.