Starting Up An Exercise Program— Things To Consider

By Unknown - July 26, 2017

Exercise And Fitness




Ever tried to keep a regular exercise program but failed? Or you want to start up an exercise program to reap the benefits of regular exercise? Follow these guidelines below.

The ideal exercise program includes 20 to 60 minutes of vigorous activity three to five times a week.
  Even if you can't exercise three to five times a week, any increase you can make in your activity may benefit you. Try to do something active for a total of at least 30 minutes each day. The activity can include everyday activities, such as gardening, house cleaning or climbing stairs.

   Health problems may affect your choice of activity. If you have healthy joints, you can do weight-bearing activities, such as walking, running, stair climbing, basketball or tennis. If you have back, hip knee, or ankle problems, choose activities that aren't weight bearing, such as swimming, cycling, rowing or exercises that can be done in a sitting or lying position. You may want to ask your doctor if you need to restrict your activities to those that aren't weight bearing.

Don't overlook brisk walking as an aerobic exercise. Walking doesn't require any fancy equipment or complicated training. All you need is a good pair of shoes and a safe place to walk, such as your local shopping mall, the high school track or a community fitness trail. Walking isn't as likely to cause injuries as some other activities like running.

  When you decide to start your exercise program, follow these guidelines to make it easier and more effective.

1. Choose something you like doing.
Is there an aerobic sport you've enjoyed in the past? If you can't get
excited about any sport, consider riding a stationary bike or walking on a treadmill while reading or watching TV. Listen to music on headphones while walking or running. Walking with a partner may
make exercise more fun.

2. Try to pick two or three different activities. Doing the same exercise day after day may become boring. Plus, diferent activities will work different muscles and parts of your body.


Stretching exercises like these for your leg help prevent injuries by warming the muscles and strengthening the ligaments and tendons.
Image credits.

3. Start slowly, at your own level of ability. Don't overdo it. Many would-be exercisers do too much too quickly experience too much fatigue and pain to continue.

4. Rest when you get tired or if you are injured.

5. Keep your routine simple. You don't need a lot of fancy equipment or training to walk or run. A stationary bicycle in front of the TV allows you to work out in the comfort of your home.

6. Figure out what time of day you prefer to exercise. Don't exercise too soon after eating.

7. Make sure your program includes activities you can do indoors when rain, snow, or too hot or too cold weather keeps you from going outside. Walking in a shopping mall, using home equipment (a jump rope or aerobics video isn't expensive) or working out at the local "Y" or health club can fill in the gap when the weather doesn't cooperate.

8. If you are a senior citizen, it may be best not to exercise alone because of the risk of falling.

Make stretching a part of your routine. Each exercise section should include at  a five-minute stretching and a warm up phase, followed by 15 to 20 minutes of activity. End each exercise session with a five- to 10-minute stretching and cool-down phase.

 Note your progress. Keep a graph or chart of the time you spend exercising and the activity performed. Setting a goal for how long you will exercise or how far you will go can encourage you. Be careful about being overly competitive, even with yourself. Trying to do too much too soon increases your risk of injury.

Exercise can become a family activity. Swimming, bicycling, walking, bowling, skiing, tennis, goIf and even house work may be activities you can do with your family. You could do aerobic exercises with your family while watching a video in the TV room. Family exercise can also help family members improve their communication with each other.

How to avoid injuries when you exercise.

Wear supportive shoes that fit properly.
Use safe, well designed equipments.
Use proper techniques.
Stretch before and after any activity.
Do not over work your body.
Do not ignore aches and pains during or after exercise.

How often you exercise can greatly affect your health. Exercising regularly has great benefits.

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