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Q: I plan to finally get some vigorous outdoor exercise again. At 53, I don’t want to get injured so are there any tips on how to get back into running? – Wayne K., Louisville, Kentucky
A: Bravo! Between the winter weather and the pandemic, many people have pushed regular exercise into the background for a while. But a slow and steady pace wins this race; Don’t immerse yourself in something too intensely.
To be able to run or jog again, we recommend starting interval running, increasing your pace by one to two minutes, walking five to ten minutes slower, and repeating this for up to 60 minutes. Do this three to five times a week for two weeks or more. Then try a slow jog for one to three miles. If you are doing well, aim for an easy run three to five times a week until you feel like you are back on your feet.
For a more structured and extended re-entry, try Couch to 5K / C25K, a free, ready-to-use system that starts with interval walking and sets your routine every day for six to 12 weeks. You can download the C25K-5K Running Trainer app from Google Play. Do you also do weight training? We recommend that you use stretchable or CrossFit straps. The smart approach:
1. Warm up by walking first, then cool down for five to 10 minutes.
2. Focus on shape, not weight.
3. Work at a pace that feels comfortable.
4. Pay attention to your breathing; Exhale as you contract, inhale as you let go.
5. Do your routine two or three times a week. Muscles need free time.
Bonus Tip: A new study shows that deep heating topical creams (which often contain methyl salicylate, eucalyptus, or capsaicin) used before a workout can improve aerobic endurance. Rub a little on your feet, back, calves, and thighs, then hit the road for interval training.
Q: I don’t like most of the fish. Does it really matter if I’m getting a lot of these omega-3 fatty acids?
You always say are into salmon? – Laura W., Iowa City, Iowa
A: People who don’t like fish are often victims of children’s exposure to seafood that was not fresh or not prepared with exciting flavors, and they stay shut off from it all their lives. But it is possible to change the attitudes of your taste buds. You need to prepare very fresh fish (start with mild, white fish like sole or even steak-like halibut) that is not breaded or fried. Try poaching, broiling, steaming, or frying. And serve it with lemon, olive oil, garlic, capers, mushrooms, artichokes, peppers – you get the drift: tasty, healthy side dishes. Then try the omega-3 rich fish: salmon, sea trout, anchovies and sardines.
If you experiment with this, start taking vegetarian or vegan omega-3 DHA supplements. We recommend 900 milligrams per day, but ask your doctor. We expect you to feel some of the benefits pretty quickly, like better digestion and fewer creaky joints. Reduced inflammation, improved immune function, and cardiovascular health will occur over time. However, if you want to be even more convincing, here are two new studies that again demonstrate the superpowers of omega-3 fatty acids.
A study in Molecular Psychiatry found that supplements (at doses of 2.5 and 1.25 grams per day) promote stress resistance and retain an enzyme that helps rebuild the stress-related telomeres in your genes (damage accelerates aging). When stressed, the participants who took the omega-3 supplements produced less stress hormone cortisol and lowered their levels of pro-inflammatory protein.
Another study in Nature communication found that people with the highest levels of EPA and DHA (two forms of omega-3 fatty acids) had a significantly lower risk of dying from cardiovascular disease or cancer.
Additions or not, try the delicious fish recipes in the What to eat when cookbook, like BBQ Arctic Char, Harissa Baked Wild King salmon fillets and roasted trout with crauti). You will not regret it.
Mehmet Oz, MD, is the host of the “Dr. Oz Show, ”and Mike Roizen, MD, is the chief wellness officer emeritus at the Cleveland Clinic. Email your health and wellness questions to Dr. Oz and Dr. Roizen at email@example.com.
(c) 2021 Michael Roizen, MD and Mehmet Oz, MD, distributed by King Features Syndicate, Inc.