![]() ![]() Where will you find the time to squeeze in extra exercise? Unlike a marathon, you don’t need to spend hours on end training. You’re busy – working, maybe caring for other children, spending time with friends and family, living life. Pregnancy, labor, and delivery is just as taxing – or more! – on the body. If you miss exercise for more than 2 weeks, be sure to start slowly again.ĭrink water before, during, and after you exercise, even if you don’t feel thirsty.You wouldn’t run a marathon without training for it. Wait to exercise until you feel better if you have a cold, the flu or another illness. Starting slowly also helps prevent soreness.Įxercise is only good for you if you are feeling well. Starting slowly makes it less likely that you will injure yourself. Start with exercises that you are already comfortable doing. ![]() If you are not already active, begin slowly. Shoes are specially designed for walking, running, tennis, or dancing, for example. Make sure the shoes are made for the type of physical activity you’ll be using them for. Your shoes should have good arch support, and an elevated and cushioned heel to absorb shock. ![]() Wear loose, comfortable clothing and well-fitting, sturdy shoes. Other reasons to check with your doctor before starting an exercise program include: Safety tipsĬheck with your doctor if you’re over 50 and aren’t used to exercising before starting an exercise routine. You should also cool down with more stretching for 5 minutes when you finish exercising. Walking slowly and then stretching are good warm-up activities. Warm up for 5 minutes before you exercise. Should I warm up or cool down before or after exercise? Doing light exercises while watching TV.Walking or biking places instead of driving.Taking the stairs instead of the elevator.Examples of working more activity into your day include: In addition, incorporate physical activity into your daily routine. You can work on balance and flexibility every day. You should also do strength training at least 2 days a week. Or you should get 1 hour and 15 minutes of vigorous exercise (such as jogging) each week. That averages out to about 30 minutes on most days of the week. Seniors 65 and older should get at least 2.5 hours of moderate aerobic exercise (such as brisk walking) every week. Doing body-weight exercises (push-ups, sit-ups)įlexibility - stretches your muscles, keeps you limber and more easily able to move.Improves the health of your heart, lungs, and circulatory system. ![]() It’s important to include all 4 types in your exercise routine.Įndurance (cardio) - increases your breathing and heart rate. ![]()
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