Timeless Fitness Tip
Getting Motivated to Just Move
If you haven't been on an exercise program - either recently or ever - perhaps some of these suggestions will help get you moving.
Recommendations to Just Move!
The American Heart Association recommends the following for anyone beginning to exercise:
- Check with your doctor if you're middle-aged or older, have not been physically active, and plan a relatively vigorous exercise program. (See also: Exercise Guidelines for Seniors)
- Pick rhythmic, repetitive activities that challenge the circulatory system and can be done at an intensity appropriate for you and your current level of fitness.
- Pick activities that are fun to you, and that suit your needs, AND that you can do year-round.
- Wear comfortable clothing and footwear appropriate for the temperature, humidity, and activity.
- Try to get at least 30 minutes of moderate-intensity activities into your daily routine, especially if you have been inactive.
- For a cardiovascular fitness, try to complement your moderate activities with 30 to 60 minutes of vigorous physical activity, 3 to 4 days each week.
Take Your Walk!
The more a person walks, the less likely he or she is to gain weight later in life. Researchers monitored the exercise patterns of 4,995 men and women for 15 years. They concluded that those who averaged walking a half hour a day were less likely to gain weight. The effects of walking were particularily noticeable among women who were the heaviest at the beginning of the study. In that sub-group, walking 30 minutes a day was associated with approximately 15 fewer pounds of weight gain compared to a non-exercising control group. - Duke Medicine
Most importantly, enjoy your choice! Remember to pace yourself. It's better to go slowly and complete a workout than to start too fast and stop too soon. Get more exercise ideas!
Download our free eBook, which will guide you into a walking program of your own. Read more and download the Walking for Fitness eBook (PDF).
Free Walking eBook
Disclaimer: The material on this Web site is not intended to replace advice from your doctor or fitness professional. Please consult with your physician before beginning any fitness program or fat or weight reduction program. FitnessandFreebies.com takes no responsibility for individual results, or any claim made by a third party.