Tips
Getting started is the hardest part of a fitness program
Adopting a 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 your 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.
Aim for 10,000 steps a day
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 — 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!
Healthy eating made easy
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 your 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.
You can find time for exercise, if you look
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 in to your daily routine. Even if you only have 10 minutes at a time, you can fit in short workouts that make a difference!
Time to trade in your old eating habits
Stay committed! Old habits are hard to break, and it seems the ones that are not good for our health are the hardest to break. 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.
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!
Reward yourself for reaching your goal
Set a goal, follow through and reward yourself for your accomplishment!
Whether your fitness goal is to get healthy, lose weight, increase your endurance or compete in an organized race, reward yourself once you have accomplished it.
Here are some ideas to get you started:
- Buy a special cup of coffee from your favorite establishment.
- Have a pampering massage.
- Purchase a new pair of running shoes.
All that matters is that it rewards you — because you deserve it. Remember to keep up the good work by continuing your exercise routine.
Updated: December 8, 2011