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A Summer Exercise Plan

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Summertime is perfect for starting an exercise plan.

You know some of the benefits of exercise, such as boosting your energy, improving your health and enhancing your enthusiasm for life. Exercise is an excellent stress reliever, builds self esteem and keeps Alzheimer's at bay.  

Knowing this information it is surprising that studies show that 60% of American adults don't get the recommended amount of physical activity, and over 25% of adults are not active at all. It is recommended that we participate in 30 minutes of moderate-intensity aerobic activity 5 days per week for a total of 150 minutes per week.  

The good news is, any movement is better than no movement. Your body begins to enjoy the benefits of exercise after 10 minutes. If you don't have 30 minutes, do you have 10 minutes?  

To begin your exercise plan, let's start with the basics: 

  1. Preparation:  

  1. Consult with your physician before beginning an exercise program if you have a health condition. 

  1. Write down your overall goal. What date would you like to achieve your goal?  

  1. Write down your short term goal. When will you start? What time of day is best for your activity? Make an appointment to exercise and keep it. Let nothing get in your way. 

  1. Be honest. What activity really excites you? Put your dream on paper! Try it out. If you truly love the activity you have chosen you will stick to it. 

  1. Investigate resources such as health apps, exercise classes and online information. 

  1. Make an appointment with a personal trainer. Personal trainers help people of all shapes, sizes and levels of fitness. They will help you to be safe during your activity and help to monitor your progress. 

  1. Be open to alternate solutions. If your activity did not turn out to be what you were expecting, move on to trying another activity. Personally, I surprised myself by learning the country dancing two step. Keep an open mind! 

  1. Wear good shoes. You may visit a local athletic shoe store and have someone help to fit you into the right shoes. It can make a world of difference when you plan and have the right shoes! 

  1. Start Slow: 

  1. Take a non-judgmental approach to your new exercise. If you are starting off and people are running past you, don't fret. Giving your body time to adjust to your new activity helps to keep you safe.  

  1. Starting off with light allows you to work on your exercise form. Good form is the key to building a solid and safe foundation to your exercise program. 

  1. Just show up:  

  1. 98% of life is about just showing up! Be committed. Be non-judgmental. Keep your exercise appointment. 

Remember to do what you love and love what you do. Be safe, be wise and be well! This is Sheila Harrell of the Church Health Center.

 

If you have a question for Life Matters, send it to health@wkno.org.