Exercise

 

A Calorie Burned Is a Calorie Burned

Bicycling

Dancing

Swimming

Tennis, golf, sports

Video

Walking

Weights

  Why Exercise

 

"A Calorie Burned Is a Calorie Burned"

A report by Southern California Medical Association pointed out that proper weight control and physical fitness cannot be attained by dieting alone.

Many people engaged in sedentary occupations do not realize that calories can be burned by the hundreds by engaging in strenuous exercises that do not require physical exercise.

The following is a list of calorie-burning activities and the number of calories per hour they consume.

Beating around the bush.................75
Jumping to conclusions...................100
Climbing the walls...........................150
Passing the buck............................... 25
Throwing your weight around........300
Dragging your heels.........................100
Pushing your luck.............................250
Making mountains out of molehills.500
Wading through paperwork............300
Bending over backwards.................. 75
Balancing the books.......................... 23
Running around in circles................350
Eating crow........................................225
Tooting your own horn...................... 25
Hitting the nail on the head............... 50
 -----Anonymous Contributor 1982

 

 

 

 

Why Exercise?

8 Reasons to Start Exercising
From Woman's Day 2/17/04



The hardest thing about exercise is sticking to a routine. People
don't stick to a routine because they don't like the exercise they
are doing. Exercise should be challenging, but also fun. Choose those exercises that you will want to
stick with.


Diabetes & Exercise

 

Bicycling

 A great exercise for your muscles and your cardiovascular strength.
Great outdoor exercise and you get to see more than just walking or running.

If you love to do this than do it!
If you don't like it alone, bike with a friend. A good way to meet new friends.

Dancing

 Not only a good social activity but great exercise while having fun.
Another way to meet many new friends.

If you don't know how, join a class and join the fun. Keep your body in shape.

 

Swimming
Not only fun but a great way to cool off and get your needed exercise. If you are not a lap swimmer try walking In the water. One hour of walking in the water with the water beyond your waist will be equivalent to a couple miles of walking on the pavement without the pressure on your joints. Also, just treading water for an hour increases your strength in your legs or arms.


Go to exercise classes with others and the time goes by much quicker and when you are done your body is in better shape for it.
If you have an opportunity to swim take advantage of it!

 

Tennis, Golf, Bowling, Numerous other Sports
 If any of these sports are of interest to you. 
Join the Club. 
 Practice and Play those sports you love. 
 This is an easy way to get much needed exercise. 
Do what you enjoy and you will benefit form exercise!

 

 

Video Exercise
 Many people find this the way to go to get in the daily exercise.
Many good tapes on the market or at your public library will help to strengthen your body and keep you in good health.

If you have never done it before, try finding one at the library to start with until you find what works for you.
 If you don't like doing exercises alone join one of the many groups available. 
 Some will have a fee and others are led by volunteers and are free for your participation. 
Maybe this is the way to go for you.

 

Why Walk?
Brisk walking - a constant steady pace of 3-4 miles an hour will help protect you from heart disease, strokes, diabetes, obesity, osteoporosis, high blood pressure, depression, and more.
It will tone your muscles and strengthen your bones.

Train yourself for brisk walking.
Start out slowly and work up to your speed.

  • Week 1: Two 10-minute walks three times a week.

  • Week 2 and 3: Two 15-minute walks four days a week.

  • Week 4 and 5: Two 20 minute walks on 4 or 5 days a week increasing your pace.

  • Week 6 -8: Walk at least 30 minutes, better 40 at a time at least 4-5 days a week. Now start adding inclines and increase your pace slightly.

  • Week 9-10 and on: Change your terrain, find some hills, increase your pace and walk 45-60 minutes at least 5 days or more a week. Rest at least one day a week.

    When walking do a warm up, then cool down and then stretch.
    Starting out slowly will help reduce sore muscles and joints.

  • Walk slowly 5 minutes

  • Increase speed for next 5- 30 minutes

  • Slow down for your last 5 minutes

  • Now stretch back & front of thigh & knee..

Additional Hints for Walking Exercises

  • Walk fast enough so you are only slightly out of breath. You can still carry on a conversation. Remember BRISK is not a stroll!

  • Quicker, smaller steps cover more ground while longer strides will tire muscles quickly.

  • Lift your chest and walk tall, sucking in your abdominal muscles and squeeze your shoulder blades together.

  • Swing your arms rhythmically- arm speed helps to control your leg speed.

  • Control your breathing: inhale and exhale deeply and completely.

  • Walk during the coolest part of the day. Be sure to carry and drink plenty of water.

  • Start Walking

  • Do not listen to music with a headset as you will miss warnings when you might be in danger.

  • Listen to your body. If lightheaded sit down. If this persists, see your doctor.

  • When walking uphill take smaller steps and using your toes first helps.

  • Exercise should never be painful. Be sure to see your doctor if pain continues. Mild discomfort might happen as you begin to work muscles you have not used in a while.

For every inch your waist exceeds the size of your chest, you can deduct two years from your life.
The quality of life will not be great either.

When moving gets tougher you are likely to move less. Less movement means fewer calories burned and more stored around your mid section. If too difficult to walk, walk in the swimming pool.

Whatever you do put walking into your schedule NOW!

One of the best safest exercises that we can all do!

To start Try:

Monday, Wednesday, Friday: Walk 2 miles and time yourself. Strive to finish in 30 minutes.

Tuesday and Thursday: Do strength training of your upper and lower body. For help in this area log on to www.womansday.com/shapeup

Saturday, Sunday: Catch up on any missed days or do an extra long walk.

 

Weights
Shoulders

Shoulders & Upper Body Strength
It is always recommended that you consult your doctor before beginning an exercise program if you are over 40, or have a chronic health problem or smoke.

Shoulders are a weak spot as we get older.
 Many elderly have a lack of upper body strength. 
Weights are the best way however, we must start with a weight we can manage to do 12 to 15 repetition in a slow controlled form,
 maintaining correct posture.
Personal Note: I have 2 pound weights but started with this exercise with a can of beans (about 1 #)

  • Sit on a chair with feet flat on floor and shoulders back, spine straight and stomach tight.

  • Hold dumbbell in each hand

  • With elbows bent, bring dumbbell of you in line with each shoulder, palms facing forward.

  • Start with one arm at a time, pressing each weight over your head until your arm is almost completely extended. Return to start position.

  • Breathe out as you raise the weight.

  • Breathe in as you lower the weight.

  • Do one set of 12 -15 repetitions two to three times a week.

  • Begin your program with a resistance level that allows you to perform 8-12 slow repetitions of each exercise. When 12 come easily, slightly increase the weight.

  • Raise and lower your weight to count of four to be sure of controlled movements for best results.

  • Work all major muscle groups - abdominals, chest, legs, back, arms and shoulders. Front and back of each one.

  • Allow each muscle group a day to recover between workouts.

This will give you strength in the shoulder area as well as your triceps (area behind upper arm)

For slideshow exercises click below: http://www.womansday.com/health/10944/old-moves-new-tricks-arms.html

 
 

 

Find a couple of these exercises that are easy to do for you and practice them each day or each time you find yourself in a stressful situation.
You will become healthier and recharged for your day.

Other exercise pages
Heart Cancer  Diabetes  
Hi Blood Pressure
Stroke  Stress  Depression
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  last update May 13, 2007