Adults - Off to a Good Start!
Here are some points to consider:
Think about whatís 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
Donít 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
www.aacounty.org/RecParks for details), walk your dog or go for
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.
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 youíre 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
Strength building exercises include pushups,
abdominal crunches and weight training. Complete all movements in a
slow, controlled fashion. Maintain normal breathing throughout the
exercise. Stop any exercise that causes pain. Stretch after your
workout. If you are starting strength building exercises for the
first time, be sure to consult an exercise or fitness professional
and learn how to do the exercises correctly to prevent injury.
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
Above all, be sure to have fun !