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Your
exercise program
Getting started
Exercise helps keep
your body healthy and your tissues and organs working properly. In keeping
your body in good working order, exercise also helps ward off many diseases
such as heart
disease, stroke,
type
2 diabetes, osteoporosis,
and many others.
National health
and exercise organizations recommend you do moderately intense physical
activity for at least 30 minutes on most (preferably all) days of the
week. Doing more vigorous exercise is also encouraged.
Your exercise program
Your exercise program should include:
- Aerobic (Cardiovascular)
Exercise
In aerobic exercise, you continually move large muscles in the legs
and buttocks. This action causes you to breathe more deeply and your
heart to work harder to pump blood, thereby strengthening your heart
and lungs. Examples
include:
walking
jogging
running
aerobic dance
bicycling
swimming
hiking
sports that involve running, such as basketball
and soccer
- Strength Training
(Resistance Exercise)
Strength training builds lean muscle mass, which increases your
physical strength and your bone mass. Examples
include:
weight lifting,
using free weights, weight machines, elastic tubing
calisthenics,
such as push ups or chin ups
- Flexibility
(Stretching) Exercises
Stretching increases freedom of movement and improves posture. In addition,
it releases muscle tension and soreness, enhances relaxation, and reduces
your risk of injury during exercise.
Major muscle groups
to stretch include:
back muscles
neck muscles
leg muscles:
hamstrings, quadriceps, calf muscles
chest
muscles
buttocks
and hip muscles
shoulder
and arm muscles
stomach
muscles
Stretching classes
include:
yoga
Tai chi
Here are some
tips for safe stretching:
Spend at least
5 to 10 minutes warming up your muscles before stretching. For example,
walking gently while swinging your arms in wide circles.
Start each stretch
slowly, exhaling as you gently stretch the muscle.
Hold each stretch
for 10 to 30 seconds.
Here are some
common stretching mistakes to avoid:
Don't bounce
during a stretch.
Don't stretch
a muscle that is not warmed up.
If a stretch
hurts, ease up. Don't strain or push a muscle too far.
Don't hold your
breath while stretching.
Getting Started
Since brisk walking qualifies as moderately intense physical activity,
that's a place to start if you're new to exercise. Before starting an
exercise program, check with your doctor about any possible medical problems
you may have that would limit your exercise program.
Consider making an appointment with a certified athletic trainer to help
you develop a safe, effective, and enjoyable exercise program. You can
find a trainer at a local gym or through a referral from your health care
provider or a friend. Make sure this person understands your goals and
can help you maintain an exercise program that you'll enjoy and stick
with.
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