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Taken from WIN Weight Control Information Network/ US Dept of
Health and Human Services
You do not have to be an athlete to benefit from regular
physical activity. Even modest amounts of physical activity can
improve your health. Start with small, specific goals such as walking
10 minutes a day, 3 days a week and slowly build up from there.
Keep an activity log to track your progress. Try these activities
to add more movement to your daily life:
- Take
the stairs instead of the elevator. Make sure the stairs are well
lit.
- Get
off the bus one stop early if you are in an area safe for walking.
- Park
the car farther away from entrances to stores, movie theatres,
or your home.
- Take a short
walk around the block with family, friends, or coworkers.
- In
bad weather, walk around a mall.
- Rake the
leaves or wash the car.
- Visit
museums, the zoo, or an aquarium. You and your family can walk
for hours and not realize it.
- Take a walk
after dinner instead of watching TV.
Are
you ready to be even more active?
 As
you become more fit, slowly increase your pace, the length of time
you are active, and how often you are active. Before starting a vigorous
physical activity program, check with your health care provider if
you are a man and over age 40 or a woman and over age 50, or have
chronic health problems.For a well-rounded workout plan, combine aerobic
activity, muscle-strengthening exercises, and stretching. Do at least
30 minutes a day of moderate physical activity on most or all days
of the week. Add muscle-strengthening activities to your aerobic workout
two to three times a week.To reduce the risk of injury, do a slow
aerobic warm-up, then stretch before aerobic or strengthening activities.
Follow your workout with a few more minutes of stretching. Aerobic activity is any activity that speeds
up your heart and breathing while moving your body at a regular pace.
If you have been inactive for a while, you may want to start with
easier activities such as walking at a gentle pace. This lets you
build up to more intense activity without hurting your body. Regular
aerobic activity can help to:
- Control weight. Aerobic activity burns calories, which may help you manage your weight..
- Prevent heart disease and stroke.
Regular aerobic activity can strengthen your heart muscle and
lower your blood pressure. It may also help lower cholesterol,
a type of fat in your blood.
- Maintain strong bones. Weight-bearing
aerobic activities that involve lifting or pushing your own
body weight, such as walking, jogging, or dancing, help to maintain
strong bones.
- Improve your outlook.
Aerobic exercise relieves tension and decreases stress. As you
get fit, it can help to build confidence and improve your self-image.
Choose
aerobic activities that are fun. People are more likely
to be active if they like what they are doing. It also helps to get
support from a friend or a family member. Try one of these activities
or others you enjoy:
- brisk
walking or jogging
- bicycling
- swimming
- aerobic
exercise classes
- dancing
(square dancing, salsa, African dance, swing)
- playing
basketball or soccer
Strengthening activities include lifting
weights, using resistance bands, and doing push-ups or sit-ups.
Besides building stronger muscles, strengthening activities may
help you to:
- Use more calories.
Not only does the exercise burn calories, but having more muscle
means you will burn more calories-even when you are sitting
still.
- Reduce injury. Stronger muscles improve balance and support your joints, lowering
the risk of injury.
- Maintain strong bones.
Doing strengthening exercises regularly helps build bone and
may prevent bone loss as you age.
Strengthening
exercises should focus on working the major muscle groups of the
body, such as the chest, back, and legs. Do exercises for each muscle
group two or three times a week. Allow at least 1 day of rest for
your muscles to recover and rebuild before another strengthening
workout. (It is safe to do aerobic activity every day.)
Be
good to yourself
Many people feel stress in their daily lives. Stress can cause you
to overeat, feel tired, and not want to do anything. Regular physical
activity can give you more energy. Try some of these other ideas
to help relieve stress and stay on track with your fitness and nutrition
goals:
- Get
plenty of sleep.
- Practice deep breathing and relaxing your muscles one at
a time.
- Take
a break and go for a walk.
- Take
short stretch breaks throughout the day.
- Try
taking a yoga or tai chi class to energize yourself and reduce
stress.
- Try
a new hobby, like a pottery class or any activity that sparks
your interest.
- Surround yourself with people whose company you enjoy.
A balanced eating plan, regular physical activity, and stress
relief can help you stay healthy for life.
Tips
for Adults
- Eat
breakfast every day. People who eat breakfast are less likely
to overeat later in the day.
- Choose
whole grains more often. Try whole wheat breads and pastas, oatmeal,
brown rice, or bulgur.
- Select
a mix of colorful vegetables each day. Different colored vegetables
provide different nutrients.
- Eat
three meals every day instead of skipping meals or eating a snack
instead of a meal.
- Have
low-fat, low-sugar snacks on hand at home, at work, or on the
go, to combat hunger and prevent overeating.
- At
restaurants, eat only half your meal and take the rest home.
- Visit
museums, the zoo, or an aquarium. You and your family can walk
for hours and not realize it.
- Take
a walk after dinner instead of watching TV.
- Get
plenty of sleep.
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