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ARTICLES > EXERCISE
Today, there is a growing emphasis on looking good, feeling
good and living longer.
Increasingly, scientific evidence tells us that one of the
keys to achieving these ideals is fitness and exercise. But if
you spend your days at a sedentary job and pass your evenings
as a "couch potato," it may require some determination and
commitment to make regular activity a part of your daily
routine.
Equal Opportunity Benefits
Exercise is not just for
Olympic hopefuls or supermodels. In fact, you're never too
unfit, too young or too old to get started. Regardless of your
age, gender or role in life, you can benefit from regular
physical activity. If you're committed, exercise in
combination with a sensible diet can help provide an overall
sense of well-being and can even help prevent chronic illness,
disability and premature death.
Some of the benefits of increased activity are:
(1) Improved Health
increased efficiency of heart and lungs
reduced cholesterol levels
increased muscle strength
reduced blood pressure
reduced risk of major illnesses such as diabetes and heart
disease
weight loss
(2) Improved Sense of Well-Being
more energy
less stress
improved quality of sleep
improved ability to cope with stress
increased mental acuity
(3) Improved Appearance
weight loss
toned muscles
improved posture
(4) Enhanced Social Life
improved self-image
increased opportunities to make new friends
increased opportunities to share an activity with friends or
family members
(5) Increased Stamina
increased productivity
increased physical capabilities
less frequent injuries
improved immunity to minor illnesses
Mind Over Immobility
Getting moving is a
challenge because today physical activity is less a part of
our daily lives. There are fewer jobs that require physical
exertion. We've become a mechanically mobile society, relying
on machines rather than muscle to get around. In addition,
we've become a nation of observers with more people (including
children) spending their leisure time pursuing just that -
leisure. Consequently, statistics show that obesity and the
problems that come with it (high blood pressure, diabetes,
stroke, etc.) are on the rise. But statistics also show that
preventive medicine pays off, so don't wait until your doctor
gives you an ultimatum. Take the initiative to get active now.
The Fitness Formula
If you're interested in
improving your overall conditioning, health experts recommend
that you should get at least 30 minutes of moderately intense
physical activity on all or most days of the week. Examples of
moderate activity include brisk walking, cycling, swimming or
doing home repairs or yard work. If you can't get in 30
minutes all at once, aim for shorter bouts of activity (at
least 10 minutes) that add up to a half hour per day.
Instead of thinking in terms of a specific exercise program,
work toward permanently changing your lifestyle to incorporate
more activity. Don't forget that muscles used in any activity,
any time of day, contribute to fitness.
Try working in a little more movement with these extras:
Take the stairs instead of the elevator.
Park at the far end of a parking lot and walk to the office
or store.
Get off public transportation a few blocks before your stop.
Get up from your desk during the day to stretch and walk
around.
Take a brisk walk when you get the urge to snack.
Increase your pace when working in the house or yard.
Mow your own lawn and rake your own leaves.
Carry your own groceries.
All-Season Exercise
If you're ready to move
up to more vigorous activity, remember that "no pain, no gain"
isn't exactly true. The best-laid plans of many a fitness
program have been ruined by too much enthusiasm on the first
day and sore muscles on the second. A goal is an end point,
not a beginning, so work toward your goal gradually. Once
you're in better shape, you can gradually increase your time
or distance or change to a more vigorous activity.
If you have cardiovascular disease, you should check with your
physician before undertaking more vigorous activity. Likewise,
if you're a man over 40 or a woman over 50 with risk factors
such as smoking, high blood pressure, high cholesterol or
obesity, seek your doctor's advice.
The key to a lifetime of fitness is
consistency.
Here are some tips to help you make exercise a habit.
Choose an activity you enjoy.
Tailor your program to your own fitness level.
Set realistic goals.
Choose an exercise that fits your lifestyle.
Give your body a chance to adjust to your new routine.
Don't get discouraged if you don't see immediate results.
Don't give up if you miss a day; just get back on track the
next day.
Find a partner for a little motivation and socialization.
Build some rest days into your exercise schedule.
Listen to your body. If you have difficulty breathing or
experience faintness or prolonged weakness during or after
exercise, consult your physician
It's a good idea to
choose more than one type of exercise to give your body a
thorough workout and to prevent boredom.
No More Excuses
You can probably come up
with plenty of excuses for why you're not more active. You're
too young, you're too old, you're too busy, you're too tired
or you're in pretty good shape - for your age. But with few
exceptions, these excuses are pretty flimsy. There are
activities for the young and old and for those with little
time. So the next time you think about getting fit, don't ask
"Who has time?" Instead, ask yourself "Who doesn't want to
feel better?"
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