BENEFITS OF EXERCISE 2

Safety tips for beginning exercisers

If you’ve never exercised before, or it’s been a significant amount of time since you’ve attempted any strenuous physical activity, keep in mind the following general health precautions:

• Get medical clearance. If you have special health issues such as an existing heart condition or high blood pressure, talk with your doctor or health practitioner and let him or her know your plans.
• Stretch. No matter what form of exercise you choose, you’ll benefit from adding stretching exercises to gain flexibility and range of motion. Stretching is the best form of injury-prevention for new exercisers.
• Drink plenty of water. Your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.

If you feel pain or discomfort while working out, stop and gently stretch. If you feel better, slowly and gently resume your workout. If you are sweating, even lightly, your heart rate has increased. In the beginning, there’s no need to pressure yourself to exercise for a specific amount of time. Try exercising for even 5 minutes once or twice a day and gradually build up. And remember, short spurts of activity are just fine.

Reaping the benefits of exercise: Tips for making fitness fun

You are more likely to exercise if you find enjoyable, convenient activities. Give some thought to your likes and dislikes, and consider that preferences can change over time. Here are some ways to find the right exercise for you.

Pair an activity you enjoy with your exercise

There are numerous activities that qualify as exercise. The trick is to find something you enjoy that forces you to be active. Pairing exercise with another activity makes it easier and more fun. Simple examples include:

• Taking a dance or yoga class.
• Blasting some favorite music and dancing with your kids.
• Making a deal with yourself to watch your favorite TV shows while on the treadmill or stationary bike
• Workout with a buddy, and afterwards enjoy coffee or a movie
• Enjoying outdoor activities such as golf, playing frisbee or even yard work or gardening

Make exercise a social activity

Exercise can be a fun time to socialize with friends. For those who enjoy company but dislike competition, a running club, water aerobics, or dance class may be the perfect thing. Others may find that a little healthy competition keeps the workout fun and exciting. If this is your case, you might seek out tennis partners, join an adult soccer league, regular pickup basketball game or a volleyball team.

Getting the whole family involved

If you have a family, there are many ways to exercise together. The best part is that kids learn by example, and if you exercise as a family you are setting a great example for their future. Also, since physical activity promotes mental health by reducing stress, boosting self-esteem, and relieving anxiety, an active family is a happy family! Family activities might include:

• Family walks in the evening if weather permits. Infants or young children can ride in a stroller.
• Walking the dog together
• Seasonal activities, like skiing or ice-skating in the winter and hiking, swimming or bicycling in the summer can both make fun family memories and provide healthy exercise.

Reaping the benefits of exercise: Tips for staying motivated

The miracle of exercise is that if you ask your body to do a little bit more work, your body will respond. And if you continue to ask more of your body over an extended period of time, you’ll vastly increase your ability to perform physical activities. Walking around the block becomes walking half a mile, and then a mile, and perhaps even several miles.

Find a few activities that will keep you healthy and strong, and stay with them for as long as they are enjoyable. If they lose their interest, it’s time to shake up your routine. Add other activities or alter the way you pursue the ones that have worked so far. Relying on workout buddies for encouragement and support can also keep you going.

Make exercise a team effort

For many, a workout partner is a great motivator. For example, if you won’t get out of bed to swim yourself, but you would never cancel on a friend, find a swim buddy. Even if you prefer more solitary activities, exercising with a friend, in a class, or in a group helps keep you motivated and can provide positive feedback if you are getting frustrated. You might also have an easier time getting started if you participate in a more structured activity.

Other tips for keeping your exercise program going

• Set goals. Set some achievable goals that have to do with participation and effort, not necessarily how much weight you can lift, miles you can bike or pounds you’ve lost. If you stumble in your efforts, regroup and immediately begin again. Decide how you’ll celebrate when you arrive at your goals.
• Be consistent. Make your workouts habitual by exercising at the same time every day, if possible. Eventually you will get to the point where you feel worse if you don’t exercise. That dull, sluggish feeling fitness buffs get when they don’t work out is a strong incentive to get up and go.
• Record your progress. Try keeping an exercise journal of your workouts. In a matter of months, it will be fun to look back at where you began. Keeping a log also holds you accountable to your routine.
• Keep it interesting. Think of your exercise session as time to yourself. Enjoy that time by listening to music, chatting with friends, and varying locations. Exercise around natural beauty, new neighborhoods, and special parks. Above all, avoid workout boredom by mixing it up and trying new routines.
• Spread the word. Talking to others about your fitness routines will help keep motivation strong and hold you accountable to your exercise program. You’ll be delighted and inspired hearing ways your friends and colleagues stay active and on track. Who knows, you might even convince someone else to try to be more active.
• Get inspired. Read a health and fitness magazine or visit an exercise website and get inspired with photos of people being active. Sometimes reading about and looking at images of people who are healthy and fit can motivate you to move your body.