Physical fitness has many benefits:
Stress, boredom, and depression
are minimized, as exercise seems to take the edge off daily tension.
Skin tone is improved through fitness,
giving that healthy glow!
When our bodies demand more oxygen, such as
for climbing stairs, it's no problem!
Muscle tone is revitalized; strength,
endurance, and even posture can improve.
Fitness allows your heart to function with
less strain placed upon it.
Our self-esteem tends to improve as we see
good things in the mirror!
Blood circulation gets better and better.
We sleep better.
Our appetite for food is more manageable
and our digestive process works better.
Greater flexibility and ease are seen in
the joints. Fewer creaks!
Physical exercise increases the number of
calories that are burned. In fact, calories are burned at a 15 % higher rate for up to 6
hours after activity.
Beginning an Exercise Program
There are some basic points to keep in mind when beginning an exercise program:
Before beginning to exercise,
consult your physician, especially if you have been inactive for an extended period of
time, are overweight, are over 35 years old, and/or have a medical problem.
Choose an activity plan that is right for
you. Consider where it will be done, what equipment is needed, whether it will be done
with others, if it can be done in bad weather, what it will cost, and most importantly,
whether you will enjoy it.
Ease into your exercise program. Start off
with activities of low intensity, frequency, and duration. Then build up your pace over
the next several weeks. A good rule to follow is this: If you can't talk while exercising,
you're overdoing it.
Do warm-up exercises before the activity.
Loosen up your muscles by stretching and/or walking for 5 minutes. When the activity is
done, cool down with 5 more minutes of walking and/or stretching.
Select an appropriate time and place to do
your exercise. Get into a routine where the activity is done at the same time each day.
Wait at least 2 hours after eating before doing a strenuous activity. If you exercise
before a meal, wait about 25 minutes before you eat.
For good results you should exercise at
least 3 times a week for at least 20 minutes.
Be in tune with your body while exercising.
If muscles or joints start to hurt, ease up. It is usually not necessary to stop all
activity for minor soreness. Be aware of the warning signs of serious health problems.
Don't overdress. There is no benefit to
excessive sweating, and it can even be dangerous.
Read about fitness and exercise.
Talk about good fitness habits with persons
who stay fit.
The first step is the hardest, but also the
most important. Get up and start!
Four Popular Physical Activities to Consider
Walking
Walking is the most popular form of physical activity. If done on a
regular basis, walking can not only help you to lose weight, but will relax you as well.
There are some other advantages to walking: It can be done anywhere and anytime; it's
free; you already know how to do it; and it can be done by almost anyone. Body posture is
important to make your walking as efficient as possible. Keep these pointers in mind when
walking:
Hold your head erect.
Keep your back straight.
Point your toes straight ahead.
Keep your abdomen flat.
Swing your arms loosely at your sides.
Land on your heel and roll forward off the
ball of your foot.
Wear shoes that are cushioned and provide
support.
If you become breathless, you're walking
too fast.
Don't compete with others - you're not in a
race.
Make your walk a pleasant experience.
Jogging
Jogging is perhaps the most ideal fitness activity to improve our overall
fitness level. People who are unaccustomed to exercise can, with proper progression,
advance from being walkers, to walk-joggers (woggers), to joggers, with little difficulty.
Correct posture, pace, number of times you jog per week, and wearing the proper attire are
all factors in its effectiveness
Swimming
Swimming has long been a popular exercise for people who suffer from
orthopedic problems or obesity because it reduces pressure on muscles and bones. Swimming
has been found to produce relaxation and sound sleep patterns. In comparing swimming to
jogging, 100 yds. of swimming is roughly equivalent to 400 yds. of jogging.
Bicycling
Bicycling is a good exercise to do with others and is a method of
transportation as well. It provides wonderful conditioning for the legs and can improve
cardiovascular fitness. Safety precautions are important when bicycling outdoors. (Make
sure you wear a bicycle helmet.) To improve cardiovascular fitness, cycling should be done
at least 3 times a week for 40-60 minutes each time. A stationary bicycle that has a
resistance adjuster is good for regular exercise. It's certainly convenient, since you can
read or watch TV while you pedal away and the weather doesn't interfere with your
exercising.
HEALTH AT HOME - Your Complete Guide to Symptoms, Solutions, and Self-Care © 1999 by Don R. Powell. American Institute for Preventive Medicine.
Date updated 02/01/99