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Exercise: The elixir of life |
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Too busy to exercise? That's like
saying you're too busy to breathe. Both are key to health. Exercise is so beneficial that it's worth getting started now - no matter your age. Exercise is powerful medicine. It's one of the most important - and surefire - ways you can improve your health. So why is it so challenging to get started? New habits are hard to make, and old habits are hard to break. That's a daunting combination. But exercise is worth the effort! Check out the perks to jump-start your motivation. Then keep reading to find out about the different types of exercise you can try on for size. Knocking down roadblocks Why isn't exercise already part of your lifestyle? Maybe you feel so overloaded both at work and at home that exercise seems like just one more chore. Perhaps you have health issues that limit what you're able to do, or you feel so out of shape that it seems hopeless to even start. When you make exercise part of your lifestyle, you'll be amazed at how these reasons simply evaporate. Working out eases life's stresses. It helps you lose weight and simply feel better about your body. And it helps you perform better and more confidently - both in sports and in life. Bottom line: You'll be glad you started! 'No Pain, No Gain'? Pshaw! Common misperceptions about exercise include that it must be painful to be effective and that you must do it for long periods of time. Not so! While a good workout should present a bit of a challenge, it shouldn't cause pain. And just 30 minutes of moderate-intensity activity five or more days a week, or 20 minutes of vigorous activity three or more days a week - enough time for a brisk walk, perhaps, or a quick game of hoops - adds up over time to put you well on your way to better health and a greater sense of wellbeing. Involve the experts Before you get started, check with your family doctor, especially if you're just starting out, have health problems or are pregnant. Then, depending on your exercise plan, engage another expert. A good trainer or exercise physiologist can help you create and follow a program that's right for you. Get moving! Just about any activity is better than none. A good goal initially is simply to increase your level of activity from its current level. Think creatively. Do light floor exercises as you're watching TV. Squeeze in nine holes of golf at the end of the day. Opt for the stairs instead of the elevator. Take Fido for a walk. Put your child in a stroller and go. You get the idea … just get up and move! Aerobics, step classes, kick boxing. All of these are aerobic activities that are designed to get your blood pumping. They are typically high-impact, though some classes may focus on low-impact variations. Be sure to match your skill level with the right class. The instructor should be happy to help you make sure the class is the right fit for you. Biking. This is a terrific, non-impact form of exercise. You can opt for biking outdoors (be sure to wear a helmet!) or use a stationary bike indoors. When purchasing your bike, be sure to get a good fit, as that helps reduce injury. Dance. This is an often-overlooked exercise option that deserves consideration. Dance can be highly aerobic - or less so - based on your preferences and abilities. Sports. Competitive or recreational sports are a great way to stay in shape and stay motivated. Choose a sport you really enjoy. Some people find that team-oriented sports add extra incentive because of the connection with other people, similar to exercise classes where groups of people participate. Walking. Often touted as one of the best exercises, walking provides low-impact aerobic activity at a low cost with a great deal of schedule flexibility. You can fit it in just about anywhere, whether it's a structured walking schedule or simply an effort to fit more walking into your daily routine. Be sure to invest in a good pair of walking shoes. |
Water workouts and swimming.
These provide a form of resistance training in which the water acts as resistance. At the same time, the buoyancy of your body in water reduces stress on joints, bones and muscles. Just about anyone can benefit, even if you have disabilities, injuries or arthritis, or are very overweight. Check with your local community center, YMCA or health/fitness club for access to a swimming pool and class availability. All you'll need is a bathing suit to get started! Weight training. Here is a great way to build lean muscle mass. Adding lean muscle mass causes you to burn more calories - even when you're sitting still. Weight training typically requires some equipment, but it doesn't have to be expensive. Dumbbells and ankle weights work well. You can also use your body weight as your "equipment" and achieve weight resistance by doing push-ups, lunges, squats, sit-ups, etc. As with any exercise, correct form really counts. It decreases the risk of injury and improves your results. Yoga and tai chi. Try these to reduce stress and improve flexibility while building muscle strength. Yoga provides a non- or low-impact exercise option. It tones and strengthens muscles as you stretch and hold positions. It also helps improve range of motion. Since yoga workouts can range from gentle to intense, look for classes that suit your needs and abilities. In tai chi, you work your muscles with focused concentration. The movements are slow, rhythmic and synchronized. With names like "waving hand in the cloud," the sequences can also have a meditative quality that relieves stress. A plus if you're a senior: The National Institutes of Health has reported that tai chi can significantly cut the risk of falls among older people. A family matter Exercising together is a great way to spend - or even expand - "family time," and it's the perfect way to point your kids toward a healthy lifestyle. By helping your children develop an appreciation for physical activity at a young age, you're giving them a tool that will help keep them healthier for life. Recommendations vary for how much activity children need. A good goal for adolescents is activity just about every day, with continuous moderate to vigorous activity (for 20 minutes or more at a time) at least three times a week. For elementary-age children, a little more is better. For example, at least 30 to 60 minutes of activity should accrue over the course of all or most days, with some periods of continuous moderate to vigorous activity (for 10 to 15 minutes at a time). Keep in mind, just as with adults, "activity" for children and teens can be from play and family activities, as well as from sports, physical education and other "formal" types of exercise. Here are a few ideas about how to encourage your children to exercise: 1. Limit TV and videogame time. Television is a key contributor to the obesity "epidemic" that's sweeping the nation. Set a limit on TV and videogame time - and stick to it - so that these "in-activities" don't interfere with active play. 2. Support your children's interests. Never mind that your child isn't the basketball hotshot you envisioned or the ballerina you once aspired to be. Focus instead on what your children DO enjoy, and encourage them in those activities. 3. Walk the walk. Get off the couch (or push away from the desk) and join in the fun! Sarah J. West is editorial director and vice president of Source Publications in Tulsa, Okla. |
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