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Show Consistent aerobic exercise program can put a new spring in your step 5. If you miss a day, don't thrown in the towel. Start again. 6. Keep records. A journal of your activity will help you recognize success. 7. Place reminders around you. Don't forget to exercise. 8. Involve family and friends. They can offer support on difficult days. 9. Vary your program. Try a new route, or add new music to your dance routine. 10. Realize that you may experience some mild discomfort at first. This is normal. If you experience sharp pain or pain in your chest, consult your physician. Even though it takes patience at first, through careful planning and follow-through you'll be on your way to feeling great with a regular exercise program. Spring is a great time to start. by Jackie Smith Utah Department of Health Spring is a time of renewal and outdoor fun, activities and recreation. For many, spring signifies returning to an exercise program that went by the wayside during the long winter months. Before launching into your springtime exercise program there are a few things to keep in mind. First, a total fitness program will include exercises for flexibility, muscular strength and endurance or aerobic exercise. Aerobic exercise is essential for heart and lung fitness and weight control. Second, when choosing an aerobic activity, select one that is fun. Aerobic activities include brisk walking, jogging, running, dancing, swimming, rowing, hiking, jumping rope and bicycling. Third, for aerobic exercise to be beneficial it must be performed at least three to four times a week, 15 to 30 minutes per session. Daily participation is beneficial for increased caloric expenditure and habit formation. Fourth, some individuals should seek medical clearance before beginning a program. If you currently have or have had a heart problem, high blood pressure, diabetes, frequent discomfort in your heart or chest, severe spells of dizziness, an arthritis problem that has been aggravated by exercise, or are over age 60 and not accustomed to vigorous exercise, you should consult with your physician before increasing your physical activity. Once you have selected an enjoyable aerobic activity and received medical clearance, you are ready to develop your personal fitness program by setting exercise ? goals for a 21-day period. . After successfully completing these goals, evaluate yourself, make goals for another 21 days and continue in a like manner. Be sure to start slowly and progress gradually. When just starting out always remember to: 1. Be positive. You can do it. 2. Commit yourself. Contract with yourself or a friend to accomplish your goals. 3. Have fun. Supplement your exercise with other activities you enjoy. 4. Reward yourself. People who have been exercising for years still reward themselves for successful accomplishment. |