| Many people have an "all or nothing" mentality, | | | | exercising, you will be able to know your body |
| they jump into an activity giving it 100% right off | | | | well enough to know when to stop and call your |
| the bat - not a good idea for an exercise | | | | physician or just take off for a day or two until |
| program. Your body requires time to meet the | | | | you feel better. |
| challenge of the exertion taking place which is | | | | If your physical activity program is moving along |
| why exercise programs have different intensity | | | | nicely without any problems, you want to begin |
| levels. Starting at an inappropriate level means | | | | adding intensity a little at a time to avoid injury |
| you will not be able to sustain the exercise over | | | | and allow the body to become stronger. Before |
| time and quit. | | | | long you will find yourself walking a much longer |
| Note: If you are an older adult with health issues, | | | | distance. Now, you need to made a decision - do |
| talk with your physician before beginning an | | | | you add even more distance or walk the same |
| exercise program. Many health conditions may be | | | | distance, but walk a little faster? A great |
| controlled through exercise. So, if you're taking | | | | motivator is a little device called a pedometer |
| medications, there is a chance that your dosages | | | | which you wear on your belt or waistband and |
| may change - for the better! | | | | keeps track of the number of steps you take |
| The first step to a successful physical activity | | | | during your exercise session. It's fun to see how |
| program is to begin slowly in whatever activity | | | | many more steps you can add to your routine |
| you choose. If you are walking, be realistic in | | | | each day/week/month. |
| planning your goal. Walk out for five minutes then | | | | Now, begin to add some extra physical activity |
| turn around and walk back. Assess how you feel: | | | | into your program: |
| Was it a problem for you? If not, keep the same | | | | 1. Instead of driving around for 5 minutes trying |
| routine for a few days. Still not a problem? Now | | | | to find a parking place close to the front door, |
| add another minute or two to your time or | | | | park further out and get that extra few minutes |
| distance. At some point, you will "feel" it especially | | | | of walking in. |
| if you're not used to exercising. Continue to stay | | | | 2. Same holds true shopping or grocery shopping. |
| on the routine for a week or so always assessing | | | | 3. Take your pet for a walk - other than your |
| how you feel afterwards. | | | | exercise time. Pets can sometimes be a handful |
| There may be days when you just don't feel like | | | | and slow you down so take them for their walk |
| exercising, so the question is "Should I exercise | | | | during another part of the day. |
| today or not"? Here are some indications that you | | | | 4. Take the steps instead of an elevator when |
| should NOT exercise and call your doctor: | | | | possible. |
| 1. If you feel a lot more fatigued than you | | | | To add fun to your routine, make a list of all the |
| normally do, | | | | activities you either wanted to learn or maybe |
| 2. If you notice that there is swelling or pain | | | | participated in as a young person. Are there any |
| around a joint or muscle, | | | | listed that you could do now? For instance, take |
| 3. If you notice new symptoms - something you | | | | tennis lessons, or swimming? What about a |
| did not have before, | | | | beginning water aerobics class? If you don't want |
| 4. Irregular, rapid or fluttery heartbeat or chest | | | | to go by yourself, do you have a friend that |
| pain, | | | | would take lessons with you? |
| 5. Shortness of breath, | | | | Make your exercise as much fun as you can and |
| 6. If you have a fever from the flu, or a bad cold | | | | soon you will find yourself looking and feeling |
| or infection. | | | | younger than your years and perhaps spending |
| As you become more and more involved in | | | | less time at the doctor's office. |