Friday, October 23, 2009

Exercise Tips

Sometimes we just need reminders to get us moving:

1. Talk to your physician before you start any exercise program.
2. Plan today your exercise for tomorrow. Fit one hour in somehow.
3. Can’t make it to the gym? Try on the spot walks, jumps and stretches in the living room tonight.
4. Pack your workout clothes the night before so you aren’t rushed in the morning.
5. Put your workout bag at your front door. You won’t forget it. You’ll have to fall over it to get to work in the morning.
6. When stretching, don’t lock your knees, as it will create an unnecessary strain on your joints. And breathe normally; you need to send oxygen to your muscles.
7. Buy slimmer fitting workout gear, and watch your body shape improve.
8. Working out at 6 PM? Don’t forget a light snack at 4 PM: slice of bread and peanut butter and fruit; yogurt and fruit; half your lunch sandwich.
9. Start a squash or basketball team at your work. Be the initiator.
10. For regular healthy lifestyle encouragement, contact the registered dietitian nearest you on www.eatright.org.
11. Aim for a Healthy Waist Measurement: less than 35” for women and less than 40” for men.
12. Use the stairs at work, bike with your kids after dinner or walk the dog.
13. Two to six hours before an endurance event, depending on individual preference, a meal providing 85 - 200 g carbohydrate should be consumed.
14. A liquid meal supplement that provides a balance of fluid and nutrients may be helpful for athletes with pre-competition jitters and gastric distress.
15. If you’re an athlete preparing for a big event, you will find that carbohydrate-containing sport beverages are better tolerated than solid foods during the activity.
16. Drink fluid at fixed times during your activity, regardless of thirst.
17. Begin eating high-carbohydrate foods, such as fruit, bread, rice, and pasta, as soon as possible after heavy exercising to replete your muscle glycogen.
18. If you are active and become pregnant, continue to exercise after getting the thumbs up from a physician.
19. If time for exercising is impossible, start activity with 10 minutes, three times per week and slowly increase to one hour, three times per week. You’ll find the time.
20. Include a variety of activities that you enjoy and you’ll look forward to feeling fantastic.
21. If you get bored with your exercise routine, try something else. Keep moving.
22. Drink plenty of water before, during and after activity, especially in hot weather.
23. Eat a high carbohydrate foods such as a bagel, pretzels, fruit or non-fat yogurt, two hours before you start your workout to prevent hunger pangs.
24. Make sure your exercise regimen is consistent with your stamina. Exercise should be fun and not painful.
25. Tired of sitting at the computer, stretch until you feel a gentle pull, not a sharp pain.
26. Leave your computer on, get up and put on your sneakers. Go for a walk around the block. If the weather is bad, walk on the spot with your arms swinging vigorously at your sides. Come back and you’ll feel invigorated.
27. When you’re bored or stressed, go for a brisk walk. Concentrate on walking fast and let your mind wander. Swing your arms to propel you quicker. You’ll feel so invigorated; you will want to walk regularly.
28. A good reason to get out and walk: a study of almost 40,000 female health professionals aged 45 years or older found that vigorous activity reduced risk of heart disease by 47%, and walking two or more hours per week reduced risk by 52%.
29. Are you at risk for gallstones? If so, exercise. Several studies have shown that regular exercise prevents gallstones.
30. Quitting our exercise goal is our problem. More than 23,000 women participated in a free nationwide health program called "Choose to Move." Most who finished significantly improved their diets and activity levels. Unfortunately, nearly 20,000 dropped out.
31. During lunchtime, meet with a friend or colleague and walk for half an hour. It’s more motivating than going it alone. Decide to say positive things only.  
32. If you are going hiking, prepare for climbing up the hill by going to the health club and walking on a treadmill at a 15% incline or using a stair climber. Some health clubs may even have hill climbing equipment. 
33. If you are going hiking, prepare for your downhill journey by doing squats, presses and weights. 
34. Feeling depressed? Go and work out. Exercise works as well as prescription drugs in treating and preventing the return of clinical depression . 
35. It’s important to take part in active sports during the winter, but don’t ski when tired. Most accidents happen when skiers are tired at the end of the day. 
36. Keep active all year round, so you can be fit enough to shovel snow in winter. Most heart attacks occur in the cold months as the arteries in the heart constrict and blood pressure rises.


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