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When to exercise? How much to exercise? What type of exercise?
A lot depends on you and the goals you're trying to reach. Following are articles and complete exercise descriptions in the Essential Exercises section to help you on your exercise journey, no matter what level you are currently.
Check with your physician before starting any exercise program!
Four Step Fitness Test
Measure your fitness level with this easy, four-step series of tests you can do in the comfort of your home. If you have any trouble viewing the eBook format, feel free to view the simple Text Version instead.
Did You Know?
Health Club Mirrors. Ever wonder why health clubs have all those mirrors? It's not for vanity's sake! The mirrors are there to assure you're maintaining proper form when exercising. You're not being a narcissist when you position yourself in front of the mirror; pay careful attention to see you're doing the exercise right. If you are uncertain as to how to perform an exercise, don't ever hesitate to ask for help.
Inactive adults over age 30 lose about 3 to 5 percent of muscle tissue every 10 years; here's what you can do. Go to the weight room. Strength training prevents the reduction in muscle tissue that causes the body metabolism to slow and makes the bones more vulnerable to conditions like osteoporosis.
You can exercise a bit less strenuously, but should still exercise! Check out our Exercise Guidelines for Seniors for information and exercises modified for seniors.
The Exercise & Fitness Articles
Free Exercise Chart (PDF)
Click on the pic to download a free exercise chart in PDF!
Find the right activity.
Answers to three questions will tell you if your exercise program is right for you. Try different activities, and ask yourself: Do I look forward to this? Do I enjoy doing it? Do I feel good afterward? If you answer yes to all three, it's an activity you'll probably keep doing. Remember, no exercise program will work for long if you have to force yourself to do it.
Women Take Note
Women who exercise are at higher risk for anemia. This is because the body uses more iron during exercise to meet the increased demand for oxygen. If you don't have enough iron to begin with, it's easy to run out while you are working up a sweat.
What to do? Try clams. A bowl of ten small steamed clams contains an astonishing 26mg of iron in a 3-ounce serving. That's more than three times the iron in a 3-ounce serving of chicken livers. Don't care for clams? Eat citrus fruits. Pairing a food that contains vitamin C with with an iron-rich food guarantees you will get substantially more of the iron into your bloodstream because iron is best absorbed in an acidic environment.
Tip: Try inhaling peppermint before or during a workout to help boost mood and reduce fatigue.
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- The Walking Series - complete with a printable chart to track your walks and programs from beginner to advanced!
- Men: Build a Bigger Chest
- Anaerobic Exercise
- Ten Commandments of Stretching