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Benefits of Exercise
The risk of developing diabetes, heart
disease, osteoporosis, and many
other health problems is lessened
with regular physical activity. Some
conditions, such as hypertension and
type 2 diabetes, have a direct link
to a sedentary lifestyle.
Regular exercise also brings more immediate benefits: It
improves resistance to infections,
joint flexibility, emotional
well-being, energy and stress
levels, and digestion. With
continued, regular exercise, you
will find that you will move easier,
feel stronger, have better posture,
and experience less chronic pain (if
any at all).
Choose an Exercise
Walking
Walking is the ideal exercise for those of us
with weight issues. Even if you're
significantly overweight or obese,
you can walk for weight loss. Begin
today by simply walking to the end
of your block, or even just to your
mailbox and back. More people tend
to stick with walking in the long
run than any other form of exercise.
Invest in Equipment
Shop local thrift shops, classifieds, yard
sales, and second-hand fitness
stores. Stick with tried-and-true
exercise equipment, such as exercise
bikes or treadmills; resist the call
of novelty equipment such as an "ab
fat blaster." A step, resistance
bands, or a set of hand weights, are
also good investments for beginners.
Join a Gym
Gyms offer a wide variety of exercise
methods, including cardio machines
such as step machines, low-impact
aerobic classes, weight-lifting,
indoor cycling classes, kickboxing
and step aerobics classes.
At Home
Options for working out indoors at home
include exercise videos or DVDs,
doing exercises such as squats or
push-ups, dancing, using a
stationary bike, and using a step.
Before You Begin
The Surgeon General recommends that women
over 50, men over 40, and those who
have been sedentary for a long time
see a doctor before beginning to
exercise.
It's very important to start out slowly, particularly if
you have been inactive for a while.
If you do too much, too soon, you
not only increase your risk of
injury, you're more likely to get
burnt-out. And that can lead you to
give up exercise altogether.
Get Started
Why not start today? Aim for just 10 minutes
of walking. Those 10 minutes can
eventually become three 10-minute
sessions a day; in time you will be
able to work up to 30 consecutive
minutes. Gradually increasing the
duration will help your body become
conditioned to regular exercise.
In time you can set a bigger goal, such as three 30- or
60-minute workouts, three days a
week. (The World Health Organization
currently recommends an hour of
moderate activity most days of the
week to maintain a healthy body
weight. |
