Women's health...exercising

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Women's Health Tip of the Day

Exercise, Exercise, Exercise

Exercise is one of the greatest gifts you can give yourself. It improves your mental and physical state. And it's never too late, regardless of your age, to improve your level of fitness.

If that doesn't get you motivated, think about what happens when you don't exercise. According to the National Women's Health Resource Center, your muscles, including your heart and lungs, become weak; your joints become stiff and easily injured; you can develop high blood pressure, fatigue, obesity, osteoporosis, anxiety and depression.

Not a pretty sight. In our next tip, what is fitness?

Sticking to Exercise: Start Gradually

Starting a new exercise program? Don't be among the over-50-percent-of-people who quit their routine within six months.

The National Women's Health Resource Center suggests: Sedentary people who throw themselves into a grueling workout not only will become overly fatigued, sore and stiff, but they increase their risk of a sudden heart attack. The key is to get in shape gradually.

More tips for sticking with your routine coming up....

Sticking to Exercise: Warm Up and Cool Down

In this series of tips, we stress the importance of exercise and sticking with a routine long term. Don't be among the over-50-percent-of-people who quit their routine within six months.

The National Women's Health Resource Center suggests:

Always begin and end each exercise session with a warm-up period and a cool-down period to prevent injury and soreness. No exceptions. A warm-up consists of about five minutes of low-level aerobic exercise followed by mild stretches (don't stretch first, when your muscles are cold), during which your heart rate slowly increases and your muscles slowly get warm as blood flow increases. An instructor will start an aerobics class or video this way; if you're exercising on your own, simply start with a short walk or jog in place. To cool down, walk slowly until your heart rate is 10 to 15 beats above resting rate. This is especially important for older women; skipping your cool-down can sharply reduce your blood pressure and cause muscle cramping. Stretching is appropriate for cooling down, as well.

Sticking to Exercise: Not When You're Sick

Starting a new exercise program? Don't be among the over-50-percent-of-people who quit their routine within six months.

The National Women's Health Resource Center suggests:

Don't exercise when fatigued or when you have a short-term illness like the flu. You can, however, continue to exercise through a minor cold, though you may want to reduce your intensity.

More tips for sticking with your routine coming up....

What to Wear

Starting a new exercise program? Don't be among the over-50-percent-of-people who quit their routine within six months.

The National Women's Health Resource Center suggests:

Wear the proper shoes. They should support the ankle and provide cushioning. Some sporting-good stores have employees trained to help you select the right shoe. Regular exercisers need to buy new shoes at least every 12 months. Socks are a necessity as well. Similarly, wear comfortable clothing that won't bunch up or irritate your skin.

Sticking to Exercise: High-Impact Tips

Starting a new exercise program? Don't be among the over-50-percent-of-people who quit their routine within six months.

The National Women's Health Resource Center suggests:

High-impact exercises, where your feet are pounding in activities like running and some aerobics classes, can cause a variety of injuries, from soreness in the shins to ringing in the ears. The first line of defense is a good pair of quality shoes. Second, vary your training and alternate easy and harder workouts. Be careful to warm up, cool down, and stretch.

More tips for sticking with your routine coming up....

The information in this tip is intended only to help you better understand women's health issues. It is not intended to replace the advice of a health care professional. If you read something in a tip that contradicts what your health care professional recommends, take your health care professional's advice.

Sticking to Exercise: Cross-Train for Variety

Starting a new exercise program? Don't be among the over-50-percent-of-people who quit their routine within six months.

The National Women's Health Resource Center suggests:

Cross-training -- regularly switching from one activity to another -- is more beneficial than sticking with the same thing, not only because it helps prevent boredom, but because different activities target slightly different muscle groups.

More tips for sticking with your routine coming up...

Sticking to Exercise: Strength Training

Starting a new exercise program? Don't be among the over-50-percent-of-people who quit their routine within six months.

The National Women's Health Resource Center suggests:

While doing strength training exercises, breathe slowly and rhythmically. This helps to prevent elevated blood pressure. Exhale as the movement begins and inhale as you return to the starting point. Move slowly and deliberately. Don't overextend your joints, and remember to wait 48 hours before you work the same muscle group again.

.Sticking to Exercise: Beware Hot and Cold Weather

Starting a new exercise program? Don't be among the over-50-percent-of-people who quit their routine within six months.

The National Women's Health Resource Center suggests:

When it's very hot outside, either exercise in the early morning or indoors. Overheating, or hyperthermia, can be a serious problem in hot weather. If you are exercising outdoors in hot weather and experience lightheadedness, nausea, headache, hyperventilation, fatigue, a failure to sweat or loss of concentration, stop immediately, rest in a cool, dry place, and drink plenty of fluids. If your temperature soars to 103 degrees or above, bring down your body temperature by placing ice packs against your skin.

Also take precautions in the very cold weather. Dress in layers, including gloves, hat and socks, and wear shoes with less ventilation.

While doing stretching exercises, remember to breathe constantly. Holding your breath can raise your blood pressure. Hold the stretch for 20 to 60 seconds, and exhale when returning to a relaxed position.

When doing stretches that involve the back, rotate the pelvis to keep the lower back flat and not arched.

Don't fall into the trap of buying expensive and complicated exercise equipment. All you really need at home is a good pair of shoes, an exercise mat for cushioning, and simple equipment like hand weights.

And finally, don't expect immediate results. It takes about 12 weeks to see measurable changes.

The information in this tip is intended only to help you better understand women's health issues. It is not intended to replace the advice of a health care professional. If you read something in a tip that contradicts what your health care professional recommends, take your health care professional's advice.



-- Anonymous, March 10, 2002

Answers

A couple of years ago, hubby and I started the "Body for Life" routine. Boy did it hurt for the first week. After that, it wasn't so bad. The only part I had a problem with was eating all the food that was required that I eat. (Think at least double...) Within a couple of weeks, I could feel the difference in my body even though I couldn't visually see it yet.

After about a month, I started to notice a real change. People complimented me. My muscles were getting well defined, but not large and bulky like the professional body builders. I even had a few car loads of students whistle at me. (Made this old gal feel pretty darn good...)

When I started having problems with my foot, I quit. The change occured quickly. While I haven't gained that much weight back, even with eating my normal amount (or less), my body softened up. I don't like what I see in the mirror compared to what I saw then.

A couple of weeks ago, hubby and I talked. We will be starting again as soon as my foot can handle it. He kinda lost interest in the routine when I wasn't doing it with him. I definately felt much more healthy and much more alive then than I did before or now. The energy that I had was something to be in awe of.

If you want to make a life change, consider checking this out. There is a web site. The book is the best, because it shows you all the exercises that you need to do and gives you sample routines. You don't have to go with the meal suppliments (Myoplex(sp)) that they recommend, but they are tasty and very expensive.

-- Anonymous, March 12, 2002


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