What are the keys to success in exercise?
|Build up your activity level gradually. For example, if you
are inactive now and want to begin walking regularly, you might begin slowly
with a10-15-minute walk, three times a week. As you become more fit, you can
increase the sessions to every day, and if you wish, you can make each
|If you choose a fairly vigorous activity, begin each
session slowly. Allow a 5-minute period of stretching and slow movement to
give your body a chance to "warm up." At the end of your workout,
take another 5 minutes to "cool down" with a slower exercise pace.
|Listen to your body. A certain amount of stiffness is
normal at first. But if you hurt a joint or pull a muscle or tendon, stop
the activity for several days to avoid more serious injury. Most minor
muscle and joint problems can be relieved by rest and over-the-counter
|Pay attention to warning signals. While regular physical
activity can strengthen your heart, some types of activity may worsen
existing heart problems. Warning signals include sudden dizziness, cold
sweat, paleness, fainting, or pain or pressure in your upper body just after
exercising. If you notice any of these signs, stop the activity and call
your doctor immediately.
|Check the weather report. On hot, humid days, do outdoor
activity during the cooler and less humid parts of the day. Wear light,
loose-fitting clothing and drink lots of water before, during, and after the
activity. On cold days, wear one layer less of clothing than you would wear
if you were outside but not exercising. Also wear gloves and a hat.
|Keep at it. Unless you have to stop your regular physical
activity for a health reason, stay with it. Set small, short-term goals for
yourself. If you find yourself becoming bored, try doing the activity with a
friend or family member. Or switch to another activity. The health rewards
of regular physical activity are well worth the effort.
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Does physical activity affect heart disease?
physical activity can help you reduce your risk of coronary heart disease. Being
active helps women take off extra pounds, helps to control blood pressure,
lessens a diabeticís need for insulin, and boosts the level of
"good" HDL-cholesterol. Some studies also show that being inactive
increases the risk of heart attack.
Do I need to get my doctorís permission before
I begin an exercise program?
Most people do not need to see a doctor before they start a gradual, sensible
program of physical exercise.
But do consult your doctor
before you start or increase physical activity if you:
(1) have heart trouble or have had a heart attack
(2) are taking medicine for high blood pressure or a heart
(3) are over 50 years of age and are not used to energetic
(4) have a family history of developing heart disease at a
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I know that exercise is good for my heart
health, but what kinds of activity are best?
Even low to moderately intensive activity can help lower the risk of heart
disease. Examples of such activity are pleasure walking, stair climbing,
gardening, yard work, moderate-to-heavy housework, dancing, and home
To get heart benefits from these
activities, do one or more of them every day. More vigorous exercises improve
the fitness of the heart, which can lower heart disease risk still more. This
kind of activity is called "aerobic" activity and includes jogging,
swimming, and jumping rope.
Walking, bicycling, and dancing can
also strengthen your heart, if you do them briskly for at least 30 minutes,
three or four times a week.
Who among adolescents is not
Nearly half of American youths aged
12-21 years are not vigorously active on a regular basis. About 14 percent of
young people report no recent physical activity. Inactivity is more common among
females (14%) than males (7%) and among black females (21%) than white females
(12%). Participation in all types physical activity declines strikingly as age
or grade in school increases. Only 19 percent of all high school students are
active for 20 minutes or more, five days a week, in physical education classes.
Nutritional Guide for Wrestlers weight management
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What are some of the benefits of physical activity?
Most people are aware of the stress release from
proper exercise. Physical activity of any sort also...
|Helps build and maintain healthy bones, muscles, and
|Helps control weight, build lean muscle, and reduce fat.
|Prevents or delays the development of high blood pressure
and helps reduce blood pressure in some adolescents with hypertension.
Regular physical activity that is performed on most days of
the week reduces the risk of developing or dying from some of the leading causes
of illness and death in the United States. Regular physical activity improves
health in the following ways:
|Reduces the risk of dying prematurely.
|Reduces the risk of dying form heart disease.
|Reduces the risk of developing diabetes.
|Reduces the risk of developing high blood pressure.
|Helps reduce blood pressure in people who already have high
|Reduces the risk of developing colon cancer.
|Reduces feelings of depressing and anxiety.
|Helps control weight.
|Helps build and maintain healthy bones, muscles, and
|Helps older adults become stronger and better able to move
about without falling.
|Promotes psychological well-being.
What good does exercise do for older
There are many benefits
of appropriate exercise; be sure to talk with your physician before starting any
new exercise plan. Physical activity and exercise programs should meet your
needs and skills. The amount and type of exercise depends on what you want to
do. Different exercises do different things: some may slow bone loss, others may
reduce the risk of falls, still others may improve the fitness of your heart and
lungs. Some may do all three.
You can exercise at home alone, with
a buddy, or as part of a group. Talk to your doctor before you begin, especially
if you are over 60 or have a medical problem. Move at your own speed, and don't
try to take on too much at first. A class can be a good idea if you haven't
exercised for a long time or are just beginning. A qualified teacher will make
sure you are doing the exercise in the right way.
What type of exercise is appropriate for older women?
It's a good idea to include some
stretching, strength training, and aerobic or endurance exercise in your
exercise plan. People who are weak or frail, and may risk falling, should start
slowly. Begin with stretching and strength training; add aerobics later.
Aerobics are safer and easier once you feel
balanced and your muscles are stronger. Aerobic exercises (also called endurance
exercises)--strengthen the heart and improve overall fitness by increasing the
body's ability to use oxygen.
Swimming, walking, and dancing are
"low-impact" aerobic activities. They avoid the muscle and joint
pounding of more "high-impact" exercises like jogging and jumping rope.
For more information.....
You can find out more about diet and exercise by contacting
the following organizations:
American Alliance for Health,
Physical Education Recreation and Dance, (800) 213-7193
American Council on Exercise, (800)
American Heart Association,
National Institute on Aging, (800)
Information Network (WIN), (800) WIN-8098
National Heart, Lung, and
Blood Institute, (301) 592-8573
President's Council on
Physical Fitness and Sports, (202) 690-9000
Shape Up America
This information was abstracted from fact sheets including
those developed by the National Institute of Diabetes and Digestive and Kidney
Diseases, the National Heart, Lung and Blood Institute, the National Institute
on Aging, and the Centers for Disease Control and Prevention. "Benefits of
Physical Activity" information was taken from "Physical
Activity and Health: A Report of the Surgeon General", Department of
Health and Human Services, Centers for Disease Control, National Center for
Chronic Disease Prevention and Health Promotion. The Presidentís Council on
Physical Fitness and Sports, 1996.
"Most Americans don't eat smart and exercise:
CDC," reuters.com, April 5, 2007
According to researchers at the Centers for Disease Control and
Prevention, 14.6 percent of Americans met dietary and
exercisebenchmarks recommended by the federal government. The
recommendations include eating at least five servings per day of
fruits and vegetables, and engaging in at least 30 minutes of
moderately intense exercise five days per week. Only 12.4
percent of men met the benchmarks, while 16.6 percent of women
met them. The percentage of men and women who met the benchmarks
was lower among racial and ethnic minority communities than in
white communities. Researchers attributed part of this
difference to a lack of exercise facilities in lower-income
communities. The report was based on self-reported data from a
2005 telephone survey of 356,112 Americans.
|Three hours of exercise per week
may be all it takes to reduce your risk of an
increasingly prevalent health syndrome.
Current research suggests that
as many as one third of Americans may have insulin
resistance syndrome, a condition that often
precedes more serious health scourges such as
diabetes and heart disease. However, in a recent
study, men who exercised for at least three hours
per week were half as likely to develop the
condition as sedentary men.
RealAge Benefit: Doing
stamina-building exercises for at least 60 minutes
per week can make your RealAge as much as 6.4
Source: A.D.A. Physical
Activity and Weight
of Sedentary Living
and Exercise-CDC Division
and Enjoy the View in Nebraska..walk Nebraska
February 06, 2008
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