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Texercise Tips Archive: 2008

July — Warming up and cooling down

Two important activities to include in your workout are warming up and cooling down.

Warming up for five to 10 minutes before you exercise helps deliver nutrients and oxygen to your muscles by increasing blood flow and preparing them for exercise. Warming up also prepares your heart for increased activity.

Cooling down after your routine is essential to preventing injuries and muscle stiffness. Cooling down also helps to gradually return your heart rate and breathing to normal levels. This can help prevent you from fainting or getting dizzy, which can result from blood pooling in the large muscles of the legs when vigorous activity is suddenly stopped.

Want a simple way to warm up and cool down? Try walking!

June – Fresh Fruit and Vegetable Month

Stay committed! Old habits are hard to break, and it seems the ones that are not good for our health are the hardest. Try trading unhealthy food habits for good ones, such as cooking with less fat and oil, limiting the amount of salt you eat, steaming your food or adding colorful fruits and vegetables to your diet. For more ideas on healthy eating habits, nutritional plans, a food guidance system and a healthy eating index, visit the U.S. Department of Agriculture MyPyramid site. The changes you make are important and can improve your health and your everyday life. Pretty soon, it will be a habit to eat well.

May – Physical Fitness and Sports Month

Exercise seems to be the last thing most of us make time for — the key is to make it a habit and a priority. There are several ways you can make time to exercise. You can exercise during your lunch hour, take walks during your breaks or incorporate activities such as vacuuming, gardening, walking your dog or washing your car by hand. Even if you only have 10 minutes at a time, you can fit in short workouts that are helpful and make a difference!

April – Texas Round-Up

The Texas Round-Up is coming up on April 26, 2008! If you have been looking for ways to exercise and get in shape, here’s a perfect event to train for.  

You can volunteer for the event, participate in the Texas Round-Up Six-Week Program, or walk/run the family mile, 5k or 10k. For more information, please visit the Texas Round-Up website.

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March – Nutrition Month

Most of us know we should eat healthy foods, but what are they? Proper nutrition includes plenty of vegetables, fruits, whole grain products, protein-rich foods, low-fat or nonfat diary products and foods with plenty of calcium, vitamin D, and vitamin B-12.

By eating the right foods, you will gain energy and lower the risk for many chronic diseases. For nutrition and healthy diet tips, please visit the U.S. Department of Health Services Dietary Guidelines for Americans website.

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February – American Heart Month

Take Texercising a step at a time. Work toward a goal of 6,000-10,000 steps a day. It's easier than you think. By adding simple activities such as taking the stairs when you can and parking your car far from the entrance of your work building or a shopping mall, you can increase the number of steps you take each day. It's something you can do every day and it benefits your health too!

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Getting Started is the Hardest Part of a Fitness Program

Adopting a healthy lifestyle that includes good nutrition and exercise can help prevent and minimize a variety of chronic conditions. Regular physical activity can reduce the risk of obesity, cardiovascular diseases (hypertension and high blood pressure), arthritis, diabetes and osteoporosis. Everyone can obtain health benefits from physical activity.

Four exercise types — strength, balance, flexibility and endurance — should be included in a fitness routine to acquire associated health benefits. The Texercise Handbook includes detailed explanations and illustrations of these four exercise types along with nutrition tips, fitness facts and a fitness log.

Despite available information and research on the positive aspects of adopting healthy lifestyles, the Center for Disease Control (CDC) reports that 60 percent of older adults are inactive.

Most people find getting started the hardest part. There are a variety of factors that motivate people to begin and stick with a fitness program. Identify which ones motivate you.

• Reduces risk of developing chronic diseases.
• Improves cardiovascular system.
• Reduces stress.
• Burns calories and increases weight loss.
• Improves energy levels.
• Helps with sleep patterns.
• Provides social engagement opportunities.
• Improves your overall sense of well-being.

More resources for starting a fitness program can be found in the left navigation of this page. 

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Updated: August 28, 2008