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Exercise Tips

Getting started

Be consistent

Set a daily schedule and keep to it. In no time, you will feel so good you won't want to change it.

Check your pulse

Use a heart rate monitor, or count the pulse at your wrist for 15 sec. and multiply by 4. Aim for 50-75% of your maximal heart rate.

Consult your doctor

Before starting exercise, see your doctor if you are over 45, overweight, or have high blood pressure or other medical problems.

Exercise every day

It is easier to maintain an every day schedule of exercise, and you will get greater health benefits, compared with just 3 times per week.

Exercise in the morning

Morning exercise sets you up for a day of increased energy and mental focus, and its easier to stick to a regular schedule.

Exercise to lose weight

Regular exercise, of at least 60 minutes per day, is an essential component of any weight loss program.

Exercise to prevent weight gain

Many people need 60 minutes a day of moderate physical exercise to prevent weight gain.

Get a buddy!

A buddy will keep you on track, 'cause you won't want to let your buddy down.

Get a dog!

Your pet can be your exercise buddy. Take her for a walk, jog, rollerblade, or swim. You will both feel better.

Get an instructor

If you are just starting a workout routine, a personal fitness instructor can help you create a program that is right for you.

Increase the intensity

Keep yourself challenged, and progress toward your goal by increasing the intensity of your workouts.

It's not too late to start

No matter your age, physical ability, or physical activity level, some form of physical activity is right for everyone.

Keep it off!

If you were overweight and lost weight, exercise for 60 - 90 minutes each day to keep it off.

Moderate exercise

Physical activity is MODERATE if you feel your heart beating faster, but you are not breathing hard.

Ramp it up!

The benefits of exercise increase as you increase from 30 - 90 minutes of exercise each day.

Schedule your exercise

Plan for and schedule a fitness break every day.

Start small!

Begin with 10-20 minutes of exercise, then build up in 10 minute increments as you gain stamina.

Strengthen your bones

By training with weights or resistance machines, you will increase or maintain the strength of your bones.

Take baby steps

Don't try to change your life overnight - start with small changes, and work up gradually.

Use your lunch hour

Spend half your lunch hour taking a fitness break.

Vigorous exercise

Physical activity is VIGOROUS if you feel your heart beating faster and you are breathing hard.

Warm up first

Before engaging in any vigorous physical activity, begin with a warm up exercise.