PTH Blogs Series
02E SIMPLE RULES IN EXERCISING
1. For exercise to be effective, it must be regular--at least 4 to 5 times a week.
2. Enjoy your exercise. Do something you look forward to as a regular way of life.
3. Your exercise period needs to be long enough and hard enough to tax your body somewhat. Breathlessness and pounding of the heart are natural reactions to exercise, but should return to normal within a few minutes after you have finished the activity. Exercise of the right intensity should not interfere with your sleep or leave you unduly stiff or lame the next day.
4. Always begin a new form of exercise, like squash or running, slowly and increase gradually. This applies particularly to those above the age of forty, or those who have not been accustomed to regular exercise before.
5. To minimize muscular aches and pains, a 5 minute warm-up is recommended prior to exercise. During this period stretching exercises, walking, or forward bends are encouraged. Also allow a cooling down by walking or light exercise for 3 minutes after the strenuous exercise.
6. Take advantage of daily opportunities for additional exercise. Walk instead of drive. Take the stairs instead of the lift. Practice bending, stooping, and pushing and pulling as you go through each day. Make a conscious effort to remain active all day.
7. Calisthenics (systematic body exercises) such as deep knee bends, sit-ups and push-ups do not strengthen the heart, but they are important for flexibility and muscle strength.
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