Exercise is important in daily life, as it serves to maintain a healthy body. Therefore, you stand a better chance of fighting off diseases that are brought on by stress and lack of exercise.
Instructions
Step 1
Start slow. Begin by engaging in less stressful exercises like, walking for 30 minutes a day and walking up and down the stairs.
Step 2
Add flexibility exercises. Begin and end your walking sessions with some stretches to increase flexibility.
Step 3
Add strength training. Strength training can also be incorporated into your daily routine by holding 3lb dumbbells as you walk.
Step 4
Add calisthenics. Sit-ups and push-ups are also advisable, starting with five then moving the target higher with time. The sit-ups help in reducing fat stored around the stomach, while push-ups burn fat on the upper back and the upper arms.
Courtesy of www.ehow.com
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Written by familydoctor.org editorial staff.
How much exercise do I need?
Talk to your doctor about how much exercise is right for you. A good goal for many people is to work up to exercising 4 to 6 times a week for 30 to 60 minutes at a time. Remember, though, that exercise has so many health benefits that any amount is better than none.
How do I get started?
Sneak exercise into your day
- Take the stairs instead of the elevator.
- Go for a walk during your coffee break or lunch.
- Walk all or part of the way to work.
- Do housework at a fast pace.
- Rake leaves or do other yard work.
Start by talking with your family doctor. This is especially important if you haven’t been active, if you have any health problems or if you’re pregnant or elderly.
Start out slowly. If you’ve been inactive for years, you can’t run a marathon after only 2 weeks of training! Begin with a 10-minute period of light exercise or a brisk walk every day and gradually increase how hard you exercise and for how long.
How do I stick with it?
Here are some tips that will help you start and stick with an exercise program:
- Choose something you like to do. Make sure it suits you physically, too. For instance, swimming is easier on arthritic joints.
- Get a partner. Exercising with a friend or relative can make it more fun.
- Vary your routine. You may be less likely to get bored or injured if you change your exercise routine. Walk one day. Bicycle the next. Consider activities like dancing and racquet sports, and even chores like vacuuming or mowing the lawn.
- Choose a comfortable time of day. Don’t work out too soon after eating or when it’s too hot or cold outside. Wait until later in the day if you’re too stiff in the morning.
- Don’t get discouraged. It can take weeks or months before you notice some of the changes from exercise, such as weight loss.
- Forget “no pain, no gain.” While a little soreness is normal after you first start exercising, pain isn’t. Take a break if you hurt or if you are injured.
- Make exercise fun. Read, listen to music or watch TV while riding a stationary bicycle, for example. Find fun things to do, like taking a walk through the zoo. Go dancing. Learn how to play a sport you enjoy, such as tennis.
Making exercise a habit
- Stick to a regular time every day.
- Sign a contract committing yourself to exercise.
- Put “exercise appointments” on your calendar.
- Keep a daily log or diary of your exercise activities.
- Check your progress. Can you walk a certain distance faster now than when you began exercising? Or is your heart rate slower now?
- Ask your doctor to write a prescription for your exercise program, such as what type of exercise to do, how often to exercise and for how long.
- Think about joining a health club. The cost gives some people an incentive to exercise regularly.
How can I prevent injuries?
Start every workout with a warm-up. This will make your muscles and joints more flexible. Spend 5 to 10 minutes doing some light calisthenics and stretching exercises, and perhaps brisk walking. Do the same thing when you’re done working out until your heart rate returns to normal.
Pay attention to your body. Stop exercising if you feel very out of breath, dizzy, faint, nauseous or have pain.
Benefits of regular exercise
- Reduces your risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity
- Keeps joints, tendons and ligaments flexible, which makes it easier to move around
- Reduces some of the effects of aging
- Contributes to your mental well-being and helps treat depression
- Helps relieve stress and anxiety
- Increases your energy and endurance
- Helps you sleep better
- Helps you maintain a normal weight by increasing your metabolism (the rate you burn calories)
What is a target heart rate?
Measuring your heart rate (beats per minute) can tell you how hard your heart is working. You can check your heart rate by counting your pulse for 15 seconds and multiplying the beats by 4.
The chart to the right shows the target heart rates for people of different ages. When you’re just beginning an exercise program, shoot for the lower target heart rate (60%). As your fitness improves, you can exercise harder to get your heart rate closer to the top number (85%).
What is aerobic exercise?
Aerobic exercise is the type that moves large muscle groups and causes you to breathe more deeply and your heart to work harder to pump blood. It’s also called cardiovascular exercise. It improves the health of your heart and lungs.
Examples include walking, jogging, running, aerobic dance, bicycling, rowing, swimming and cross-country skiing.
What is weight-bearing exercise?
The term weight-bearing is used to describe exercises that work against the force of gravity. Weight-bearing exercise is important for building strong bones. Having strong bones helps prevent osteoporosis and bone fractures later in life.
Examples of weight-bearing exercises include walking, jogging, hiking, climbing stairs, dancing and weight training.
What about weight training?
Weight training, or strength training, builds strength and muscles. Calisthenics like push-ups are weight-training exercises too. Lifting weights is a weight-training exercise. If you have high blood pressure or other health problems, talk to your family doctor before beginning weight training.
What is the best exercise?
The best exercise is the one that you will do on a regular basis. Walking is considered one of the best choices because it’s easy, safe and inexpensive. Brisk walking can burn as many calories as running, but is less likely than running or jogging to cause injuries. Walking also doesn’t require any training or special equipment, except for good shoes.
Walking is an aerobic and weight-bearing exercise, so it is good for your heart and helps prevent osteoporosis.
Source
Written by familydoctor.org editorial staff.
American Academy of Family Physicians
Reviewed/Updated: 12/09
Created: 01/96
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Courtesy of Robert Ferguson
Making a Food Lovers Fat Loss Plate is remarkably simple. And, best of all you can do it with absolutely anything. To make a Fat Loss Plate, all you need is the right combination of Proteins and Carbohydrates in the right amounts so that you “Optimize Your Glycemic Profile” and move your body from “Fat Storing Mode” to “Fat Burning Mode.”
Read more
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Exercise Tips
Fall In Like with Exercise
You don’t have to love it, you just have to do it for 30 minutes
By Bob Greene , Bob Greene, a certified personal trainer and exercise physiologist, has transformed the lives of millions, including Oprah Winfrey. Get a personal plan designed by Bob at thebestlife.com.
I remember the first time I worked out with Oprah 15 years ago–she hated it. But exercise is the reason she’s been able to keep off 90-plus pounds–and that’s why she keeps at it. You can learn to stay motivated, too. Here’s how.
Try anything–once: There are so many ways to exercise; you just have to find a couple you like. Test out a new workout DVD one week, take a kickboxing or dance class the next–and keep experimenting until you find an activity you enjoy (or can at least tolerate).
Extend your errands: Give yourself an extra 5 minutes for every chore–and use that time to walk the dog a little longer or to take another spin around the grocery store. This can quickly add up to 30 minutes of walking a day–or more. Plus, you get the benefit of slowing down to focus on what you’re doing now, instead of rushing to your next task.
Distract yourself: Pair your exercise routine with something you love. Load your iPod with your favorite fast-paced tunes for a brisk walk, read on a stationary bike, or relish the quiet time while you’re swimming laps. Can’t miss your favorite television show? You don’t have to–lift hand weights while you watch.
Focus on your goal: In all my years, I’ve never met anyone who wasn’t happy she exercised once she was done. So get out there. Feel your blood pump, your head clear, and that amazing and satisfying sense of accomplishment.
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Courtesy of http://www.lifelinescreening.com
Although you can’t run away from most health conditions, if you have high blood pressure, you may be able to walk away from it. Walking and other forms of physical activity play a crucial role in the prevention and control of high blood pressure, also called hypertension.
When you think about the changes you can make to your lifestyle to protect yourself from high blood pressure, you probably know that cutting back on salt and sodium can help. Although that’s important, you should also put a priority on more physical activity. According to an 
American College of Sports Medicine position stand on physical activity and high blood pressure, “Enormous public health benefit could be realized by people with hypertension if they habitually exercised.” Read more
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What’s worse for your health—
TV or French fries? 
The answer may surprise you… it’s watching too much TV and therefore being inactive. The lack of physical activity can cause high blood pressure, unbalanced blood sugar levels, an increase in “bad” LDL cholesterol and more! So, while we’re not advocating indulging in those deep-fried potatoes… being lazy and camping out in front of the TV is no better!
Let’s Get moving Pickens County!
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Courtesy of www.aetna.com
Why Physical Activity and Exercise are Important
* The Relationship Between Physical Activity And Exercise
* How Your Body Responds To Physical Activity And Exercise
* The Benefits Of Physical Activity And Exercise
The Relationship Between Physical Activity And Exercise Read more
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Exercise! Be sure to incorporate physical activity into your routine. This will go a long way in adding to your health, happiness, and longevity.
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Pickens County Biggest Loser Competition
On Monday, January 12, 2009 the contestants and support staff for the first ever Pickens County Biggest Loser competition met at the BodyPlex in Jasper. Each contestant drew a card which indicated what team that contestant would be on. There is a 
blue team and a red team 
which consists of 4 ladies and 2 men. Be sure to check back for updates on this site and be sure to check out the official site for the Pickens County Biggest Loser competition at www.getfitjasper.com (check out the video below) Read more
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