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Sports Medicine - August '07
Fitness tips to stay in shape
David Weldy, MD, PhD
Maintaining fitness is important for staying at an optimal level of health throughout life. David Weldy, MD, PhD, is the newest family physician and sports medicine specialist at The University of Toledo Medical Center who joined the Department of Family Medicine after 20 years of private practice in family and sports medicine. He did his medical training at the former-Medical College of Ohio, now The University of Toledo, and received his Ph.D. in exercise physiology from Kent State University. For the past two years he was named a top doctor in northeast Ohio by Northern Ohio Live magazine.
“For good health, exercise and fitness are the bottom line,” says Dr. Weldy. “If people exercise adequately, eat a balanced diet, avoid smoking and drink in moderation, they will experience fewer health problems, live longer and enjoy life more.”
Exercise helps fight disease and keeps the mind strong
“Exercise and fitness are a significant part of treating and even preventing many major illnesses such as obesity and diabetes, which can be caused by an inactive lifestyle,” he says. “There is also a growing body of data that indicates people think and perform better mentally when they are physically fit. The mind and brain work best when people are physically active on a consistent basis.”
Thirty minutes of daily exercise is the bare minimum
To maintain an adequate fitness level, most adults require a minimum of 30 minutes of moderately vigorous exercise most days of the week. “Thirty minutes of walking is the minimum,” says Dr. Weldy. “If people are not already doing some form of physical activity, they should start, and if they are already doing something, they should do more. Thirty minutes of cardiovascular work is good, but an hour is better. Weight control usually requires an hour or more daily.”
Consult a physician before starting an exercise routine
For those who are not currently physically active but are interested in starting an exercise routine, Dr. Weldy suggests first consulting a physician. “Men over the age of 40 and women over the age of 55 who have not been doing any routine exercise, or anyone with a chronic disease or medical problem should consult a physician prior to starting an exercise program,” he says.
Most physicians recommend that fitness routines include both aerobic and resistance training. “In general, most people should do aerobic activity four to five times per week and resistance training two to three times per week,” says Dr. Weldy. “But that may vary depending on what the person wants to accomplish and what types of activities he or she wants to do.”
The importance of exercise throughout the week
Regular exercise spread out during the week is best, and Dr. Weldy cautions weekend warriors about overextending their bodies. “Weekend warriors tend to exercise vigorously and get hurt because they are not used to doing the exercises on a daily basis,” he says. “Along with weekend exercise, they need to exercise during the rest of the days of the week.”
Avoid overuse injuries
Following physician recommendations can help prevent overuse injuries, which are common, particularly in work settings that require repetitive physical actions. “A robot can do the same movement all the time with heavy loads because that is what it was designed for, but humans are not designed that way,” says Dr. Weldy. “A physical therapist can be very helpful in evaluating overuse and strengthening and rehabilitating people so they can modify how they do things and strengthen supporting muscles and soft tissues.”
Dr. Weldy is accepting new family medicine and sports medicine patients. To make an appointment with him or another university-quality physician, call 877.451.2299.
