Exercise Resources
What is Exercise?
Activity requiring physical effort is carried out for the purpose of sustaining or improving health and fitness.
Any movement that works your body at a greater intensity than your usual daily activity level.
Structured, planned, repetitive bodily movement is done to maintain or improve one or more components of physical fitness.
Examples of exercise include: Examples of daily activity include:
Walking at a brisk pace Laundry
Running Mowing the lawn
Cycling Cleaning
Rowing Taking care of kids
Swimming Daily work tasks
Jumping rope
Benefits of Exercise
Weight loss!
Improved mood
Increased energy
Improved concentration
Increased muscular endurance and strength
Improved balance and coordination
Improved blood sugar and cholesterol
Prevents bone density loss
Boosts the immune system
Improved sleep
Helps with stress management
Improved self-image and self-confidence
How much should I exercise?
Moderate intensity aerobic activity (CARDIO) for 150 minutes per week - for example, 30 minutes 5 days per week.
In addition to...
Muscle strengthening activities (STRENGTH TRAINING) on two or more days per week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Need help figuring out where to start? Try using the 30-Day Calendar below for ideas and resources.
NEW! Check out our exercise videos made just for you!
Need some at-home workout inspiration?
Dr. Gluck and his team partnered with Dustin, at PhytPhyzique, to create a full-body workout for you! These workouts can be done at home or at the gym, and the only equipment you need is a resistance band!
Each video has Dustin break down how to safely perform each exercise as well as showing exercise modifications and advancements.
Do you have joint pain or mobility issues?
Try chair exercise!
Chair Exercise
You don’t need to have full mobility to exercise. Chair-bound exercises are ideal for people with lower body injuries, disabilities, or seniors looking to reduce their risk of falling. Cardiovascular and flexibility chair exercises can help improve posture and reduce back pain. In contrast, any chair exercise can help alleviate body sores caused by sitting in the same position for long periods. They’re also a great way to squeeze in a workout while watching TV!
Check out this 25-minute video for some great seated exercises.
Tips and Tricks for Success with Exercise
Invite Friends or Join a Community Group
Journal Your Exercise
Plan for your week
Excuses that stand in the way of you reaching and maintaining your goals....
"I don't have time to exercise"
Dr. Gluck frequently tells patients, "Everybody has a half hour in their day."
Your health has to be a priority, but too many people consider exercise an afterthought. If it's not a priority, it won't get done.
Evaluate your schedule - what are you doing that is not necessary (scrolling Facebook, watching TV)? What are you doing that other members of your family/support group could help with? Can you exercise during your lunch or walk during a meeting with a co-worker? Can you exercise during your kids sports practices? Before work, after work, during work....just commit and do.
"I can't exercise because I have bad knees (or a bad back or shoulder or other joint)....."
Modify! Talk with your PCP about a referral to Physical Therapy. See the resources on this page for various exercise options to try if you have physical limitations.
"I'm too tired"
Exercise is one of the best ways to increase your naturally fight fatigue and improve energy.
"I don't have money for a gym"
You do not need a gym to exercise. There are free exercise videos online and ways to incorporate exercise that do not cost a dime.
"I just don't feel motivated to exercise"
There is a myth that people who exercise consistently enjoy it. Many people who are successfully maintaining healthy exercise habits have the same daily battle to get it done. Still, anyone that you talk with who exercises consistently will say that they never regret the time they spent.
Make a list of what you struggle with as you carry extra weight or what you used to work with before your surgery, and ask yourself if you want to return there.
Hire a trainer. Ask a friend to encourage you or join you in exercise. Join a work or online exercise challenge. Train for a race or event to keep your motivation up.
Community Groups
Helpful Online Resources and Apps
Nike App
C25K
Planet Fitness App
On the Go Map
Run a Race
Signing up for a 5 K race is an exciting way to encourage you to train for a specific goal. Many patients enjoy participating in these with friends or family and using the event as a celebration of their success. There are a variety of organized races ranging from fundraisers to more competitive events. The exhilaration of the crowd cheering you on as you cross that finish line is something that you will always remember. Go for it!!
Living your "Life Without Limits" Exercise Successes