Get Up and Get Moving!

Summer is the perfect time to begin an exercise program. But if you don't currently exercise, it's best to start slowly. Don't expect to be able to run three miles or bench press 300 pounds - at least to start. For instance, begin by walking for 15 minutes a few times a week. Exercise shouldn't hurt. You want to do just enough to feel invigorated and encouraged. Otherwise, you may not want to continue or you may actually be hurting yourself.

There's more to exercise than meets the eye. Whether you are going to the gym, walking down the street, or Sweatin' To The Oldies in your own home, you should always have a pre- and post-exercise routine. Warm up before you begin your routine by stretching. A good warm up will prepare your body for vigorous exercise by raising your body temperature and making your muscles more flexible. A cool down brings your body temperature and heart rate back down to normal and increases flexibility. Your pre- and post-exercise routines should each last between 5-15 minutes. Visit this link for more information including photos of great stretches.

In order for an exercise regimen to be effective, you should set realistic goals and track your progress. Your goal may be to lose 10 pounds, drop 2 dress sizes, or flatten your stomach, but you have to be realistic in the time frame that it will take to reach your goal. Don't expect yourself to lose more than 1-2 pounds a week, and don't weigh yourself every day. If you miss your daily walk, don't feel like a failure. Just get right back on track. That's why it is helpful to keep an exercise journal. If you start to back-track or don't feel motivated, you can review your journal to find encouragement and see how far you've come.

What if your doctor says to limit your physical activity? Here are some exercises from the National Institute on Aging that aren't too strenuous. Scroll down to Chapter 4 to find descriptions along with animated pictures of each exercise. ALWAYS CHECK WITH YOUR DOCTOR BEFORE BEGINNING AN EXERCISE PROGRAM!! This site is filled with so much information; be sure to read through it!

What if you are confined to a wheelchair? Is exercise completely out of the question? No way! Visit the link in the above paragraph for upper body exercises or visit this link for sports and exercises designed specifically for people who cannot get up and move around but are still very active. If you find yourself getting bored in your exercise routine, try exercising with a friend or change to a different activity. But be sure to keep at it... your health is worth the work!

Other helpful links:
Wheelchair Sports
Staying Motivated to Exercise
Outdoor Activities - Great for Kids!
Exercise Is For EVERY Body - from The National Center on Physical Activity and Disability