Adults - Off to a Good Start!

Here are some points to consider:

• Think about what’s right for you. Would you prefer to be alone or in a group? Is morning or evening better for you? Choose activities you can fit into your day.
   
• Do things you enjoy.
   
• Many people start with walking. At first, walk for just 10 minutes at a time. Then slowly increase your walk until you get to 30 minutes. Plan your exercise time first, then make the rest of your plans for the day. Consider walking with a buddy. You are much more likely to stick with your program if someone is waiting for you.
   
• Don’t forget activities of daily life also count toward your goal. Count vacuuming the house, raking leaves, doing steps continuously, washing the car or other vigorous activity.
   
• Moderately intense activity is our goal. That means you can still talk (but not sing) while doing the activity.
   
• Make plans for bad weather days. Plan an activity that you can do in the house or at work. Try riding your exercise bike or dancing or put on an exercise video.
   
• Add variety to your exercise plan. Look for self-guided walking tours in Historic Annapolis, visit a local park (see www.aacounty.org/RecParks for details), walk your dog or go for a swim.
   
• Been doing this for a while? Then consider adding to your program. The ideal exercise program includes aerobic (heart building) exercise 3 to 5 times a week and strength building exercise 2 to 4 times a week.

Stretching

Flexible and strong muscles are important for overall fitness. Stretching will help you stay injury free and help you stick to your goals. Remember, if you make your muscles work harder than they usually do, a little soreness is normal. But if your muscles hurt after you’re done, or for several days, get advice from your fitness professional. You may need to vary your routine. When stretching, hold each position for 20 to 30 seconds. You should feel a gentle pull, it should not hurt. Hold each stretch steady without bouncing. Breathe normally. Repeat stretches 1 to 3 times on each side.

• Hamstring Stretch: Stand in front of a low step or bench and place left heel on it. Place hands on right leg for support. Push your hips back as if you were sitting down. Keep your back straight and your neck flexed. Repeat with left side.
   
• Calf Stretch: Using the wall or a chair as support, place one foot behind the other. With front knee slightly bent, back knee straight and heel down, lean hips forward. Repeat on the opposite side.
   
• Knee to Chest Stretch: Lie on the floor. Lift one knee to your chest. Place your hands behind the lifted knee and pull it toward you. Keep the opposite leg straight on the floor. Repeat with other leg.
   
• Overhead Reach: Stand or sit tall. Clasp your hands together over your head. Reach toward the ceiling with both hands. Pull your elbows slightly behind your ears. Keep your shoulders down.

Above all, be sure to have fun !
 

Safety First!