Sonoma County is a lousy place to live for people looking for excuses to not eat well or stay physically active. That’s because fresh, tasty and wholesome foods are grown and produced here year-round and the area’s natural beauty, open spaces, trails and walkable neighborhoods are daily invitations to get in motion.
And, for those trying to make more stubborn excuses to sit on their butts, the area is also full of organized exercise programs, health clubs and wellness services.
According to the American Heart Association (AHA), some 80 percent of the general population does not make exercise a daily habit and 14 percent admit they pretty much detest exercising. At the same time, these same people know that a daily walk or semi-regular exercise program could save their life from a heart attack, stroke or chronic lifestyle disease like diabetes, hypertension or obesity.
“Do something,” is what Jane Trebilcock, a personal trainer at Parkpoint Health Club advises. “There’s not just one answer except you should try to find an exercise routine you will enjoy and won’t feel like it’s a chore.”
The AHA says people can reduce heart failure and gain cardio health with just 150 minutes of “moderate” exercising a week. That could be a 30-minute walk around the neighborhood just five days a week. A more “vigorous” workout like bicycling, swimming or running for 25 minutes, three days a week is also recommended. Just 40 minutes of regular exercise will lower a person’s blood pressure and cholesterol levels by 3-4 times, the AHA reports.
“One key to success is to find a friend to join your workouts,” said Trebilcock, “or get someone to help you be accountable.” In some cases that friend could be a dog that needs daily walking.
Parkpoint is just one of many local health clubs, gyms, yoga studios or organized classes available to individuals at a wide range of fees, from free to higher-cost personal trainers.
“Some people will be extra motivated by joining a group or class, but some will prefer more individual workouts,” said Trebilcock.
Setting aside specific times and days helps people keep healthy habits. Many wellness professionals stress establishing a routine based on set time periods, heart rate targets, measured distances or weight loss goals.
A rather new exercise option can be found at Sebastopol’s Boundless Studio where personal-sized mini-trampolines are used to gain twice the cardio and fat-burn results in half the time with no jarring or joint strain that are part of running or regular floor exercises.
“There’s no one who shouldn’t be rebounding,” says studio owner Tanya Scott. “It’s super effective. You get three times the benefit and it feels less exhaustive.”
Scott offers both individual and class sessions and she says her programs are great compliments to a person’s yoga or Pilates routines. An added benefit of the Boundless workouts is they improve balance and coordination for people seeking to avoid falls and joint injuries.
Living well can’t happen by only joining a health club or exercise class. Healthy diets and eating habits must be part of any person’s plan to fight heart disease or weight issues, the AHA outlines recommend.
Rest and adequate amounts of sleep are essential to good health and maintaining or increasing self-esteem is vital, too, the same guidelines include. (www.heart.org.)
“You want to do it ‘rain or shine’ and if you miss a day or a class don’t give up,” said Trebilcock. “If you can stick to a routine or schedule for six months (then) you should feel like you are really committed.”
Physical exercise plans, Trebilcock stresses, should include three basic activities which are cardiovascular (heart rate) aerobics, strengthening (weights or machine) and flexibility (stretching, yoga, Pilates.)
At Parkpoint, Trebilcock and the other physical trainers work with all profiles of individuals from various age groups to triathletes to heart attack and cancer survivors to hurried professionals to more relaxed retirees.
Sonoma County is full of aging Baby Boomers (age 53-71) and places like the fitness room at Parkpoint are full of this graying population that is expected to live longer than all past generations.
Staying active for this older generation has taken on added importance that is being measured and enjoyed by an improved quality of life.
In other words, if you know you are going to live longer, you might as well live well.
