Exercise Your Way to Health
Daily exercise keeps us healthy and helps us prevent many illnesses. Some of the benefits of exercise are listed below.
Being more active will:
EHelp you feel and look better
EMake you more physically fit
It will be easier for you to do your daily work, like climbing stairs.
EHelp you lose weight and keep it off
ELower your risk for heart disease, some kinds of cancer and may prevent diabetes. Being more active:
· Raises HDL cholesterol (the "good" cholesterol or fat in the blood)
· Lowers triglycerides. These blood fats thicken the blood and slow blood flow
· Lowers blood pressure
· Lowers blood sugar by making the body more sensitive to insulin
Exercise provides other rewards:
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> Improves sleep |
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> Reduces stress |
> Better self image |
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> Helps to lose and maintain weight |
> More energy |
Exercise Levels
Check your current exercise level. Think about how you can become more active and begin to receive the health benefits of exercise.
|
Level |
Kind of Activity |
Amount |
|
1 No Plan |
Daily activity requires mostly sitting or standing - such as a desk job, cashier, or bus driver |
No additional activity plan. |
|
2 Being More Active |
Increased activities of daily living such as yard work, gardening or walking short distances instead of driving. Include weekend sports. |
As much as routine day allows. |
|
3 Getting Started |
Non-stop exercise such as walking, low impact aerobics or using aerobic exercise equipment. This level should require light effort only. |
5-30 minutes at least 5 days/week |
|
4 Benefits Improve Health and Prevent Disease |
Non-stop exercise such as walking, jogging, biking, low impact aerobics or using aerobic exercises equipment. This level should require moderate effort. |
30 minutes or more at least 5 days/week (May be done in 10- minute sessions) |
Making Exercise Safe
How safe is your exercise program? Check the safety actions listed below that you have included:
____ I built up my distance or time slowly over several weeks.
____ I do not smoke or use other tobacco products before exercising.
____ I do my exercise indoors if it is very cold or very hot.
____ I stretch the muscles I will be using before and after I exercise.
____ I always cool down after exercise by continuing my exercise at a slower pace.
____ I have talked with my doctor about a safe exercise activity for me.
____ I drink water before, during, and after my exercise, especially in hot weather.