Making time for exercise is a smart investment for a healthy body and mind

 Why Exercise?

• Weight loss/control
• Improved fitness
• Increased energy
• Better nights sleep
• Stress Management
• Help fight disease

Where to Start

• Evaluate your current level of physical fitness

• If you are younger (under 35), in good health, and relatively active it may be fairly safe to begin exercising on your own
• If you are over 35, have not been active, or are a smoker it is wise to consult a physician for a physical exam prior to beginning any exercise program.
• Begin slowly and gradually increase duration and intensity, especially if you have not exercised regularly in some time.
• Set reasonable goals for yourself
• Listen to your body, it will tell you if you are trying to do too much too soon.

What to do

• Make sure that your exercise routine is well-rounded, include exercises to address these five fitness areas:
  • Muscle Strength
  • Muscle Endurance
  • Flexibility
  • Weight Control
  • Cardiovascular Fitness
  • Use proper equipment.
    • Replace athletic shoes as they wear out.
    • Wear comfortable loose fitting clothing; dress in removable layers when exercising in the cold

• Always begin with a warm-up, this prepares you to exercise. A good warm-up is to run/jog in place for a few minutes, this gets the blood moving and your major muscle groups loose and ready to go.

• Stretch: Begin stretching slowly and carefully until you feel tension in the muscle.  Hold each stretch for 10-20 seconds. Do Not bounce when stretching, or stretch to the point of pain.

• Stay Hydrated: make sure that you are drinking plenty of water in order to prevent dehydration, heat exhaustion, and heat stroke. Try to drink at least 2 cups of water 15 minutes before beginning your exercise and another 2 cups after you cool down. Drink water at least every 20 minutes during your work out.
  • Sports drinks are good for replenishing electrolytes lost during exercise and are a good alternative during and after your workout.
  • Cool Down: a cool down should always be the last phase of your work out.  This should be twice as long as your warm up.  Begin slowing your movements and decreasing your intensity for at least 10 minutes.  When you stop your heart rate should be close to what it was when you started.
  • Rest: regular days off from exercise give your body a chance to recover; they also keep you from burning out on your exercise routine.

Tip from the Athletic Trainer

Try different activities before settling on one. Then pick something that you enjoy doing. The more you enjoy the activity the more likely you are to stick with it.

Don’t be afraid to change it up, use a variety of different exercises and activities to keep your self from burning out.

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