Friday, August 5, 2016

Exercise: A Healthy Habit


A good goal for many people is to work up to exercising 3 to 6 times a week for 30 to 60 minutes at a time. Start slowly and remember that any amount of exercise is better than no exercise.

You can begin by performing light exercise for 10 minutes or a light walk every day and gradually increase how hard you exercise and for the length of time you exercise.  Or maybe,  exercise for 10 minutes three times a day.  

Start every work out with a warm up. That makes your muscles and joints more flexible. Spend 5 to 10 minutes doing light calisthenics and stretching exercises. Do the same thing when you are done working out allowing your heart to return to normal rate. Listen to your body. Stop exercising if you feel out of breath, dizzy, faint, and nauseated or have pain.

To make exercise a habit:
  • Choose something you enjoy doing. Make sure it suits you physically.
  • Get a partner. Exercising with someone else can make it more enjoyable.
  • Vary your routine. This prevents you from getting bored. Walk one day, bicycle the next.
  • Choose a comfortable time of day. Do not work out right after eating. Do not work out when it is too hot or too cold outside.
  • Do not get discouraged. It may take weeks or months before you notice change from your exercise.
  • Forget “no pain, no gain”. A little soreness is normal after you first begin exercising, pain is not. Stop if you hurt.
  • Make exercise fun. Read, listen to music or watch the television while riding a stationary bicycle or walk at the park, go dancing, learn to play tennis.
Make exercise a habit:
  • Stick to the same time every day.
  • Contract with yourself to exercise.
  • Write your exercise appointments on your calendar.
  • Keep a daily log of your activity.
  • Monitor your progress.
Let us hear how your exercise program is going!

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