| When you are physically active, your body will | | | | kids. Just start moving. I don't believe a "formal" |
| become more fit and will look fantastic. Exercise is | | | | exercise program is necessary as long as you're |
| extremely important to keep your body healthy. | | | | active. Gardening, walking, climbing stairs, |
| It becomes even more important as we get | | | | swimming and jogging can all improve your health. |
| older. Physical activity promotes health and helps | | | | For beginners, 5 to 10 minutes of exercise a few |
| reduce your risk of disease. It lowers your risk of | | | | times a week is a good place to start. |
| heart disease and obesity; helps your bones stay | | | | There are three types of exercise. |
| healthy and strengthens muscles and joints. | | | | A complete fitness program includes three |
| Exercise is also important for your mental health | | | | different types of exercise according to the |
| by improving memory and concentration. | | | | American Council of Exercise. |
| Physical activity reduces the risk of diabetes and | | | | 1. Aerobic exercise uses large muscle groups in a |
| colon cancer, and helps to lower high blood | | | | continuous, rhythmic fashion for sustained periods |
| pressure. It helps to improve mood swings and | | | | of time. The exercise has to be for a long enough |
| instills confidence. And, that's just the tip of the | | | | period to get the heart and lungs pumping blood |
| iceberg. Already, you can see how important it is | | | | and oxygen throughout the body. Dancing, |
| to keep your body moving. | | | | swimming and running are all aerobic activities. |
| More and more people are becoming more active. | | | | 2. Muscular strength and endurance conditioning |
| This lifestyle choice is keeping mortality rates at a | | | | includes the use of weights or weight lifting. All |
| lower level. Estimates show that 40% of women | | | | major muscle groups (arms, chest, back, |
| in the United States are now engaged in some | | | | stomach, hips and legs) are used. These types of |
| type of regular exercise. If you're one of them, | | | | weight-bearing exercises are especially important |
| keep up the good work! If not...get moving! | | | | for strengthening bones and preventing the |
| How much exercise is needed? | | | | development of osteoporosis. Walking is |
| You don't have to be an all-star athlete to get | | | | considered a weight-bearing exercise as well as an |
| healthy benefits from exercise. It takes a smaller | | | | aerobic exercise, so you get "two for one" just |
| amount of activity that you'd think to keep your | | | | by taking a walk! |
| body healthy. So, if you're not exercising because | | | | 3. Flexibility means stretching that involves all |
| you don't have enough time for long workouts, | | | | major muscle groups. You should stretch your |
| find another excuse! You only need to exercise | | | | muscles before and after each aerobic activity to |
| for 30 minutes three times a week. And, it | | | | warm up (and cool down) your muscles. This |
| doesn't have to be all at one time. You can break | | | | helps prevent painful cramping. |
| it down to 10 minute workouts several times a | | | | If you haven't been physically active for a while, |
| day. | | | | start out slow and work your way up to more |
| You also don't need to go to a gym or have | | | | vigorous exercises. You can prevent injuries by |
| fancy equipment for exercise to be effective. Go | | | | taking this precaution. But, DO start moving! The |
| for a walk or ride your bicycle. Play tag with the | | | | sooner you start, the sooner you will see results. |