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Starting An Exercise Program

A daily exercise program can provide a way to share an activity with family and friends, while helping establish good heart-healthy habits.

For children, daily exercise deters conditions such as obesity, high blood pressure, poor cholesterol levels, and poor lifestyle habits that lead to heart attack and stroke later in life. For older people, daily physical activity helps delay or prevent chronic illnesses and diseases associated with aging, and maintains quality of life and independence longer.

To be physically fit you do not have to exercise hard for long periods of time. Experts agree that physical activity does not have to be vigorous, and recommend at least 30 minutes of moderate physical activity daily, or on most days of the week.

To achieve and maintain physical and cardiovascular fitness, orthopedists advise following a balanced fitness program - a program that includes the following:

If you have an existing medical condition, or are just starting an exercise program, be sure to consult your physician prior to beginning the program to make sure the exercise program that you choose is designed with your health and wellness top of mind.
Choose an activity that you will enjoy. You are more likely to continue exercising if you are doing something that you like.
In the beginning, follow a program that includes moderate, not vigorous, physical activity. Start off with 30 minutes a day, and allow for some variety in your fitness routine - not only in the fitness activity that you choose, but in the time, and setting. This helps to eliminate boredom with any one activity or location.
Be sure to start off any work-out/exercise session with proper warm-up and stretching exercises. This will help to avoid post-exercise soreness or injury.
Wear the proper attire when exercising, including shoes with the proper support for the activity. Also, be sure to dress appropriately for the weather.
Just as warming-up and stretching are important as you begin each exercise session, so is a cool-down period at the end of your exercise activity. This should include at least several minutes of stretching or walking.

Designing an Exercise Program

Even low-to-moderate intensity activities for as little as 30 minutes a day can be beneficial.

These activities may include:

pleasure walking
climbing stairs
gardening
yard work
moderate-to-heavy housework
dancing
home exercise

However, more vigorous aerobic activities, done three or four times a week for 30 to 60 minutes, are best for improving the fitness of the heart and lungs. Regular, aerobic physical activity increases a person's capacity for exercise and plays a role in prevention of cardiovascular diseases. Aerobic exercise may also help to lower blood pressure.

These activities may include:

brisk walking
running
swimming
cycling
roller skating
jumping rope

Starting a daily exercise program

It is always important to consult your physician before starting an exercise program. This is particularly true if any of the following apply to your current medical condition:

chest pain or pain in the neck and/or arm
shortness of breath
a diagnosed heart condition
joint and/or bone problems
currently taking cardiac and/or blood pressure medications
have not previously been physically active
dizziness

If none of these apply to you, start gradually and sensibly. However, if you feel any of the physical symptoms listed above when you start your exercise program, contact your physician right away.

If one or more of the statements listed above applies for you, see your physician before beginning an exercise program. An exercise-stress test may be used to help plan your exercise program.

Benefits from regular exercise or physical activity

The benefits of a regular exercise program are plentiful!

improves blood circulation throughout the body
keeps weight under control
improves blood cholesterol levels
prevents and manages high blood pressure
prevents bone loss
boosts energy level
releases tension
improves the ability to fall asleep quickly and sleep well
improves self-image
helps manage stress
counters anxiety and depression
increases enthusiasm and optimism
increases muscle strength

Finding the right exercise program and the right preparation

To be physically fit you do not have to exercise hard for long periods of time. Experts agree that physical activity does not have to be vigorous, and recommend at least 30 minutes of moderate physical activity daily, or on most days of the week.

To achieve and maintain physical and cardiovascular fitness, orthopaedists advise following a balanced fitness program - a program that includes the following:

If you have an existing medical condition, or are just starting an exercise program, be sure to consult your physician prior to beginning the program to make sure the exercise program that you choose is designed with your health and wellness top of mind.
Choose an activity that you will enjoy. You are more likely to continue exercising if you are doing something that you like.
In the beginning, follow a program that includes moderate, not vigorous, physical activity. Start off with 30 minutes a day, and allow for some variety in your fitness routine - not only in the fitness activity that you choose, but in the time, and setting. This helps to eliminate boredom with any one activity or location.
Be sure to start off any work-out/exercise session with proper warm-up and stretching exercises. This will help to avoid post-exercise soreness or injury.
Wear the proper attire when exercising, including shoes with the proper support for the activity. Also, be sure to dress appropriately for the weather.
Just as warming-up and stretching is important as you begin each exercise session, so is a cool-down period at the end of your exercise activity. This should include at least several minutes of stretching or walking.

To learn how to sign up for Eden's supervised exercise program, EdenFit, call (510) 317-8334.