Texercise

GET SET!

Congratulations! You’ve joined the growing number of Texans who are adding physical activity and exercise to their daily routines. Proper nutrition and daily physical activity are the best investments you can make for better health!

What do I need?

Exercising doesn’t require you to join a gym or buy expensive gear. Anyone can safely do some form of physical activity and exercise at little to no cost. Here are the top 10 principles you should follow to be successful.

  1. Pick a regular day and time for physical activity. Having a routine helps.
  2. Exercise 3-5 times a times a week for 30 minutes.
  3. Keep an activity log.
  4. Work out with a friend.
  5. Include activities you enjoy.
  6. Wear loose-fitting, weather-appropriate clothes that let you move freely. Wear comfortable shoes, preferably athletic shoes that provide good support and don’t cause blisters or calluses.
  7. For strength and balance exercise, consider making your own weights. (We’ll show you how.)
  8. Master one fitness level before moving on to the next.
  9. Learn to do the exercises correctly and safely.
  10. Be patient, success won’t happen over night. It takes at least three weeks of regular exercise to start noticing changes in your body.

Are there different types of exercise?

Yes, there are four types of exercise to help you gain health benefits:

  1. Endurance
  2. Balance
  3. Strength
  4. Flexibility

Make your own set of weights!

You may need weights to do many of the exercises listed in this book’s strength and balance section, but you don’t necessarily need expensive equipment. You can buy inexpensive weights at discount stores or make your own with just a few household items. The information below shows you how to create serviceable homemade weights and convert container volume to weight.

Arm Weights

You will need:

  • Plastic container with handles;
  • sand or water

Select the container size (quart, half gallon, gallon) and the type of container (milk, juice, laundry detergent). Clean out container. Fill with water or sand to desired weight.

Ankle Weights

You will need:

  • Knee-length tube sock(s);
  • beans or rice.

Stuff sock with beans or rice, leaving enough space on the ends so you can tie around your ankle or wrist and keep the filler from coming out.

Conversions for Homemade Weights

1 quart = 2 pounds
One-half gallon = 4 pounds
1 gallon = 8 pounds

Follow the “10 Percent Rule” in your personal Texercise training routine: never increase your program (the distance you’re walking or running, or the amount of weight you’re lifting) more than 10 percent a week.

 

Updated: August 28, 2008