Before discussing exercise tips, always
consult with your physician before starting an exercise regiment. Follow
your physician's instructions which are tailored to your specific needs.
The following are some general exercise tips. Did you know that regular
physical activity will actually give you more energy throughout your busy
day. You can handle stress and increase your resistance to fatigue if
you exercise regularly. Depression and anxiety can be countered with exercise.
You will even sleep better if exercise becomes a part of your lifestyle.
Exercise can tone your muscles and burn off calories. To lose 1 pound,
you will need to burn off 3,500 calories more than you take in. Bicycling
can burn off 240 calories an hour. Cross country skiing burns off 700
calories an hour. Jogging burns off 920 calories an hour, while swimming
50 yards a minute burns off 500 calories an hour. Walking burns off between
240 and 440 calories an hour depending on your speed, and the champ is
running 10 miles an hour, which burns off 1,280 calories an hour. Watching
TV burns off little or no calories, depending on if you use the remote
One of the risk factors for heart disease is physical inactivity. The
lack of physical activity increases your risk for developing heart disease.
Even persons who have had a heart attack can increase their chances of
survival if they change their habits to include regular physical activity.
It can help control blood lipids, diabetes and obesity as well as help
to lower blood pressure. Also, physical activity of the right intensity,
frequency, and duration can increase the fitness of your heart and lungs
- which may help protect you against heart disease even if you have other
Before starting an exercise program, consider these following questions:
How do I begin?
How physically fit am
I right now?
My age is a factor.
What benefits do I want
Should I exercise alone
or with other people?
Do I want to exercise
outdoors or in my home?
How much money do I want
to spend on exercising?
When is the best time
for me to exercise?
These questions can be discussed with your physician and through your
personal preference of exercise and budget.
Most importantly, don't hurt yourself while exercising.
Always build up your
level of activity gradually over the weeks to
Listen to your body for
early warning pains
Be aware of possible
signs of heart problems such as pain or
pressure in your chest,
or sudden lightheadedness, cold sweat, or
On hot days, drink plenty
of fluids, exercise in the cooler parts of
the day, and wear loose-fitting
On cold days, wear layered
clothing, stay hydrated, wear mittens,
and wear a hat, since
40% of your body's heat is lost through
your neck and head.