Exercise Regularly

Your Exercise Program
Stretching Tips
Getting Started

Exercise helps keep your body healthy and your tissues and organs working properly. In keeping your body in good working order, exercise also helps ward off many diseases such as heart disease, stroke, type 2 diabetes, osteoporosis, and many others.

Here's how: National health and exercise organizations recommend you do moderately intense physical activity for at least 30 minutes on most (preferably all) days of the week. Doing more vigorous exercise is also encouraged.

Your exercise program should include:

aerobic (cardiovascular) exercise
In aerobic exercise, you continually move large muscles in the legs and buttocks. This action causes you to breathe more deeply and your heart to work harder to pump blood, thereby strengthening your heart and lungs. Examples include:

walking	aerobic dance
jogging	bicycling
running	swimming
hiking
playing sports that involve running, such as basketball and soccer

strength training (resistance exercise)
Strength training builds lean muscle mass, which increases your physical strength and your bone mass. Examples include:

• weight lifting - free weights, weight machines, and elastic tubing
• calisthenics, such as push ups or chin ups

flexibility (stretching) exercises
Stretching increases freedom of movement and improves posture. In addition, it releases muscle tension and soreness, enhances relaxation, and reduces your risk of injury during exercise. Major muscle groups to stretch include:

• back muscles
• neck muscles
• leg muscles: hamstrings, quadriceps, calf muscles
• chest muscles
• buttocks and hip muscles
• shoulder and arm muscles
• stomach muscles

Stretching classes include Yoga and Tai chi.

Tips for stretching
To stretch safely, spend at least five to 10 minutes warming up your muscles before stretching; for example, walking gently while swinging your arms in wide circles. Start each stretch slowly, exhaling as you gently stretch the muscle, and hold each stretch for 10 to 30 seconds.

Common stretching mistakes to avoid:

• Don't bounce during a stretch.
• Don't stretch a muscle that is not warmed up.
• If a stretch hurts, ease up. Don't strain or push a muscle too far.
• Don't hold your breath while stretching.

Getting started
Since brisk walking qualifies as moderately intense physical activity, that's a place to start if you're new to exercise. Before starting an exercise program, check with your doctor about any possible medical problems you may have that would limit your exercise program.

Consider making an appointment with a certified athletic trainer to help you develop a safe, effective, and enjoyable exercise program. You can find a trainer at a local gym or through a referral from your health care provider or a friend. Make sure this person understands your goals and can help you maintain an exercise program that you'll enjoy and stick with.