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Sunday, April 24, 2011

Exercise for your Health

I figured since there will be many folks who overindulge on candy and regular food around the Easter holiday, I'd post some information on exercise to help you work off those extra calories! Before starting any exercise program, check with your doctor first.

Exercise is a must for everyone. It will help many aspects of your health. If you don't get enough exercise, you are at an increase chance of:

Heart disease
Type 2 diabetes
High blood pressure
High blood cholesterol
Having a stroke

The ideal goal is to have at least 2 1/2 hours of moderate aerobic exercise a week (1/2 hour of exercise five days a week). You should also do strengthening exercises at least 2 days a week (push-ups, sit-ups, lifting weights).

Some examples of moderate exercise are:

Biking slowly
General gardening (raking, trimming shrubs)
Tennis (doubles)
Using your manual wheelchair
Using hand cyclers— also called arm ergometers
Walking briskly Water aerobics

After you have adjusted to the moderate exercises, you may want to turn it up a notch and increase your exercises to a more vigorous level. Again, make sure you check with your doctor first. Some examples of vigorous exercise are:

Aerobic dance
Fast dancing
Jumping rope
Martial arts (such as karate)
Race walking, jogging, or running
Riding a bike on hills or riding faster
Swimming fast or swimming laps Tennis (singles)

If you want more detailed information on exercise, check out these links:

Be Active Your Way: A Guide for Adults (Dept. of Health and Human Services) - PDF

Physical Activity for Everyone Centers for Disease Control and Prevention)

Fitness Fundamentals: Guidelines for Personal Exercise Programs (President's Council on Fitness, Sports and Nutrition)

Tips to Help You Get Active National Institute of Diabetes and Digestive and Kidney Diseases)

Guide to Physical Activity (National Heart, Lung, and Blood Institute)

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