Tips & Tools for Fitness
Weight Management
Emotional Health
Tobacco
Risk Factors and Treatment Options
Community Programs
Tools for Clinicians
Physical Activity
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Anticipate and prepare for your barriers
"I just can't find the time."
- Schedule time for physical activity time the same way you see your doctor or go to a meeting.
- Find time to include several 5-10 minute bouts of exercise into your day.
"Exercise is boring."
- Vary your activities from day to day.
- Listen to music or the radio.
- Find a partner.
"Exercise is too hard."
- Choose something easy and enjoyable.
"I just can't get motivated."
- Find a partner to keep you going.
- Focus on how good exercise makes you feel. Do you have more energy, feel less stressed, feel more confident, feel stronger, sleep better?
"I'm not good at anything and am afraid of failure."
- Pick an activity that is not competitive. Avoid comparing yourself to others.
Three essential types of physical activity
There are three essential types of physical activity that should be included in everyone's program.
Stretching. Stretching muscles improves flexibility, helps prevent injury, and can make overused muscles feel better.
Strengthening. Toning your muscles by lifting weights increases muscle mass and metabolism. Be sure to find out the right way to lift weights to prevent injury.
Aerobics. Performing activities that raise your heart rate and cause you to breathe harder and perspire is important for heart, blood vessels, and lung health. This sort of activity also burns calories, builds endurance, and is good for your mental health, too. Walking, jogging, dancing, and swimming are all excellent aerobic activities.
A word about safety
If you are over 50 years old or have a health problem, talk with your medical professional before beginning any type of physical activity. You will also want to watch how hard you exercise. A good rule to follow is that you should be able to talk during your activity but not be able to sing. If you experience dizziness, faintness, nausea, or chest tightness, stop immediately. Finally, always wear appropriate clothes for the activity and the weather. Light colored clothes, for example, should be worn at night.