R
egular exercise can help improve your outlook and appearance, and increase your productivity. It also contributes to reducing your risk of heart disease by lowering LDL ("bad") cholesterol levels, increasing HDL ("good") cholesterol levels, lowering your blood pressure and triglyceride levels, reducing your weight, and improving your heart and lung fitness.
You should talk with your doctor before starting an exercise program if you have a medical condition like high blood pressure, chest or shoulder pain, dizziness or faintness, breathlessness after mild exertion, are middle-aged or older and haven’t been physically active, or if you plan a vigorous exercise program.
Types of Exercise To Consider:
- Walking
- Using the stairs
- Gardening or housework
- Dancing
- Exercising at home
You should begin slowly, by exercising for a few minutes most of the days of the week. Over time, try and increase the time you exercise to 30 minutes per day on most days.
These more active, aerobic activities could include brisk walking, jogging, swimming, bicycling, or tennis.
When You’re Starting Out
If you’re having trouble getting started, talk to your doctor about activities that are best for you. Be sure and wear comfortable clothes and shoes, and start slowly. Don’t overdo it: you could hurt yourself, or you may find the activity stops being enjoyable.
Try exercising at the same time every day so that it becomes a part of your routine. Get a friend to join you. Note your activities on a calendar, so you chart your progress. If you miss a day, plan on adding 15 minutes to your next session.
And always be sure to drink a cup of water before, during and after any activity greater than 30 minutes.
Keep Going
Getting your family involved in your exercise activities improves all of their health, and is a fun way to spend time together. Learning a new sport or activity can keep up your interest. Additionally, you can vary your routine with different activities throughout the week.
If you stop exercising for any length of time, get started again slowly and work your way back up to your previous levels. Don’t compare yourself or your progress to others, you should first and foremost enjoy your activities.
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