Out of Shape? Get Off the Couch With These Tips

Nationally-Recognized Orthopedic Surgeon Dr. Raj Shares Weekend Warrior Worthy Advice

While you don’t need Arnold Schwarzenegger’s arms to stay fit and healthy, there is no question that becoming a couch potato victim will negatively impact your health. According to Celebrity Fitness Expert Dr. Raj, a nationally recognized Double Board Certified Orthopedic Surgeon at the Beverly Hills Orthopedic Institute, engaging in a few simple exercises can greatly prevent injury or the need for future surgery.

“It is a misnomer that joint replacement is primarily reserved for overworked athletes,” says Dr. Raj. “Many patients are in need of surgery down the road due to great lengths of inactivity, such as spending years behind a desk.”

Below are Dr. Raj’s simple exercise tips for staying fit:

–          Don’t Forget to Stretch: Each morning when you rise and shine, there is a reason why your first inclination is to stretch before rolling out of bed. “Stretching not only lengthens muscles, it improves circulation which helps to release toxins,” says Dr. Raj. “To prevent injury, stretch both before and after physical activity.”

–          Walk Whenever Possible: Believe it or not, walking each day will keep the doctor away. The 10,000 steps campaign suggests that a daily count of thousands of paces has various long-term health benefits. “While walking alone isn’t going to win any body building competitions, 20 minutes of daily walking is the single best thing you can do for your health,” adds Dr. Raj.

–          Take the Stairs: Rather than riding the escalator or elevator, climb up the stairs. Walking up a flight of stairs strengthens the heart and lungs and burns calories as well. Even as little as one flight of stairs is better than no movement at all.

–          Hit the Green: Weight bearing exercises (including golf) are the key to building bone mass which has been proved to postpone osteoporosis and arthritis. From swinging those clubs to walking between holes, a day out on the golf course is good for both body and mind.

–          Workout, From the Couch: Those who have weak knees and are prone to injury can avoid putting excess pressure on the knees by exercising from their seat. “Alternating leg lifts from a seated position provide a continuous range of motion,” says Dr. Raj. “Seated jacks, which are literally jumping jacks while sitting down, are another great way to get the body moving.”

What are the ways you get off the couch and get moving?  Remember, you can ALWAYS join one of my challenge groups!  I’d love to have you join me in getting healthy!

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