Good Health starts at home: How to start Exercising 101
of your New Year’s resolutions for 2012 is to start exercising to improve your
health. Good for you! Research shows that regular physical activity can reduce
your risk of chronic diseases, such as diabetes and heart disease, and improve
your balance and coordination. Exercise can also help you lose weight, sleep
better and boost your self-confidence. But if you are new to the world of
exercise, you may be wondering what you should do first. How do you start an
exercise program? How much should you be exercising? What’s the best type of
exercise for beginners.
determine how fit you are,” explains Alisha Fielder, Manager and Exercise
Specialist with Houston Healthcare’s Health Connections Cardiac and Pulmonary
Rehabilitation. “It’s always wise to first consult with your physician to find
out if you are healthy enough and physically able to exercise. Anyone with
major health risks and anyone 45 years old or older should get medical
clearance from their physician before they begin any kind of physical
activity.”
The American Heart Association recommends adults aim for 30
minutes of moderately-intense physical activity, such as walking, on most days
of the week. For children over the age of two, the American Academy of
Pediatrics recommends 60 minutes of moderate to vigorous physical activity on
most, preferably all, days of the week.
“If you can’t manage the entire 30 minutes at one time, you can
break it up into 10 minute blocks throughout the day. You’re still going to see
benefits because you’re moving. Just fit exercise into your day whenever you
can,” adds Fielder.
The next step is to set specific, manageable exercise goals.
For example, plan to exercise 30 minutes at least three times a week, or train
to run a 5K, or even walk down the street without getting winded.
“Whatever your goals are, make sure they are clear and
realistic,” says Fielder. “If you’ve never exercised before, don’t make your
goal to run a 5K in three weeks. You’re just setting yourself up for failure,
not to mention injuries. Instead, break that goal down into manageable chunks,
say running one mile in one month as your first step toward running that 5K.”
For exercise newbies, one of the easiest forms is simply
walking and clipping on a pedometer can add extra motivation as you watch the
number of steps add up. “You want to try to walk 10,000 to 15,000 steps each
day, but even walking 5,000 or less is a good start,” says Fielder. “You don’t
need to use weights on your arms or legs when you walk because that can hurt
your joints. Just walk and move.”
The most important step to remember when beginning any exercise
program is to start small and go slow. “Exercise at your own pace”, cautions
Fielder. “The biggest mistake beginners make is exercising too hard and too
much because they think that will get them instant results. Instead, you end up
sore, tired or hurt, and then you get discouraged and quit. What you really
want to do is choose activities that you enjoy and can get into the habit of
doing every day.”
HHJ News
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