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Exercise For Your Health

"Fitness" means having a body that is ready for the physical demands of daily life. The fit body requires different types of physical activities. Major fitness goals include the following:

* flexibility
* strength
* endurance

Only a varied routine of activities will help you achieve all the different benefits of exercise and enjoy life more. In addition to the major goals of exercise, other expected benefits include better sleep, improved mental outlook, and easier control of cholesterol, high blood pressure, weight, and diabetes. Even if you cannot do a particular exercise completely, make an effort to do as much movement as your body will allow without pain. If exercises cause pain or discomfort or if you do not experience benefits after the recommended time, a physical therapist or exercise physiologist may provide needed assistance.

In your exercise program, observe these exercise safety factors:

• Avoid exercising outdoors in extreme heat or cold.
• Drink plenty of noncaffeinated fluids -- at least 8 ounces for each hour of exercise.
• Avoid exercise for 30 minutes after a meal to allow for digestion.
• Dress for comfort and avoid overheating -- exercise generates extra body heat. Rubberized clothing or sweatsuits, which don't permit cooling through the evaporation of perspiration, may cause heat illness.

In addition, outdoor exercisers should use these common-sense precautions:

• Run, walk, or bicycle with a partner when possible.
• Avoid isolated and poorly-lit areas.
• Carry phone change.
• Carry identification -- it's very important if you meet with an accident.
• Don't wear headphones -- they make you less aware of traffic sounds, dogs, and approaching strangers.
• Dress to be seen by traffic.
• Wear your bike helmet.
• Avoid heavy traffic areas -- car exhaust is not a good thing to inhale, especially while exercising.
• Contact a doctor before starting to exercise if you are over age 35 and have not been physically active. In addition, see a doctor soon if you exercise regularly and experience a sudden decrease in the amount of exercise you can perform comfortably.

It is a medical emergency if you experience arm, chest, neck, or jaw pain that cannot be linked to an injury, even if it gets better with rest.

All forms of exercise should include at least 5 minutes of gradually increased exertion called warm-up. Warm-up allows you to avoid stressing your muscles, joints, heart, and lungs. Likewise, a gradual decrease in work -- called a cool-down -- will allow your body to adjust to less blood flow.

Wise exercise for all age groups involves a gradual increase in the time spent exercising. Exercise training cannot be hurried! The goal is to become more active and promote good health -- for a lifetime. Although more exercise is recommended, just 90 minutes a week can make an incredible difference!

1 Plan One: Flexibility

2 Plan Two: Strength

3 Plan three: Endurance