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Benefits of Regular Exercise
Just half an hour a day can make a
big difference
You don't need a gym to be physically active
How to get started on a physical activity program
Start slow and make it easy
Have a backup plan ready
Some tips for safe, enjoyable activity
Making it easy to start and keep going
Physical activity boosts physical and mental health
Regular, daily activity can help keep you healthy, both physically and
mentally. Here are some of the benefits you can expect within weeks of
taking up an active lifestyle:
- Reduced stress levels
- Better sleep habits
- Renewed sense of self-esteem
- More energy
- Weight loss
- Improved posture and balance
If you continue exercising regularly, you can:
- Lower the risk of heart disease, stroke, cancer and type II diabetes
- Reduce the risk of high blood pressure and high cholesterol
Before you start any physical activity program, check with your doctor.
This is VERY important. Ask your doctor to recommend activities that are
right for your age, level of fitness and health. Also, ask if there are
activities you should avoid.
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Just half an hour a day can
make a big difference.
To get all the great health benefits of being physically active, you
don’t have to spend hours at the gym. Far from it! You can work
physical activity into your life without ever going near a fitness center,
if you want to. And, you don’t have to spend huge amounts of time
in strenuous activity.
To enjoy the many health benefits of exercise, all you need to do is
be active between half an hour and 60 minutes, a day, three days a week.
The more demanding the activity, the less time you need to spend each
day.
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You don’t need a
gym to be physically active
One great way to get more exercise is to work activity into your daily
routine. Here are some simple ways to get a bit more activity during the
day:
- Take the stairs instead of the elevator whenever possible
- Walk to the corner store, post office or bank instead of driving
- When you’re going somewhere by public transit, get off one stop
early and walk the rest of the way
- Park a little further away from your destination, and walk
- Make a short walk part of your lunchtime routine
- Mow the lawn
- Wash the car by hand
- Walk the dog
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How to get started
on a physical activity program
First, make a list. Write down the activities you enjoy. Then, tick off
the activities you can do regularly. Once you have your list, think about
when you can fit them into your schedule. Be realistic. If you can only
spare 15 or 20 minutes at a time on most days, then plan short bursts
of activity throughout the day.
Write down your “ideal” physical activity schedule. This
will give you a goal to aim for.
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Start slow and make it easy
When you’ve picked out your preferred activities, and planned when
to do them, it’s time to begin.
Start slowly and work up. Do your activity just a few minutes a day at
first. Gradually increase the amount of time you’re active, until
you reach whatever goal you’ve set for yourself. Let your body get
used to being active. There’s no hurry! You’re not trying
to win an Olympic medal or come first in a race. All you want is to make
physical activity a part of your daily routine.
Be sure to set goals you can easily reach. When you reach them, treat
yourself! Buy some new clothes, or treat yourself to a movie. Or, just
feel proud of yourself for meeting a goal that’s important to you.
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Have a backup plan ready
When you’re planning your physical activity program, make sure
you think about bad weather and unexpected events. Don’t let a rainy
day or a cold snap get in the way of your active lifestyle.
Also, plan for unexpected events. Don’t let the extra hour you
have to spend at work or the traffic jam you get stuck in spoil your physical
activity program.
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Some tips for safe, enjoyable
activity
Whether you’ve chosen to attend an aerobics class, take a walk
every day, or work in the garden, here are some tips for a safe, comfortable
workout:
- Dress for success. Make sure you’re properly dressed and equipped
for what you’re doing, whether that means protective equipment,
good running shoes or simply loose, comfortable clothing.
- While you’re involved in physical activity, drink lots of water.
It’s important to keep yourself well hydrated.
- If you experience chest pain, dizziness, shortness of breath or any
other warning signs, stop immediately! Consult your doctor as soon as
you can.
- Don’t push yourself too hard. Start slowly and stop when you
feel tired. Slow and steady wins this race.
- If you’re bored during your activity, listen to a music or to
an instructional CD.
- If possible, work out with a partner or with other people at a club.
It’s easier to stick to an activity program if you have a buddy,
or a group of pals to encourage you.
- If you skip your physical activity program for a day or two now and
then, don’t be discouraged. No-one has a perfect record! Just
start again as soon as you can.
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Making it easy to start
& keep going
It’s a good idea to plan your physical activity program in advance,
and to keep a record of your progress once you’ve started. To help
you start up and track your fitness just click here.
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