It seems as if, and despite the cold and blustery weather we are already experiencing, many people are embarking on ambitious exercise programs.
Whether you are part of that group or follow the advice of Will Rogers who
is quoted as having said, “Whenever I feel the urge to exercise, I lie down until it goes away,” here’s help for you.
For the Determined to be Fit
1. Exercise should not be painful. It is important to distinguish between muscle fatigue (feeling the burn) and muscle pain (sharp and uncomfortable pain during movement). Listen to your body. If something hurts, stop.
2. Lifting weights doesn’t mean you will get big, bulky muscles. Strength training produces different results for different people. Since muscle takes up less room than fat, most women tend to lose inches when they strength train. It also increases the metabolism and decreases the risk of osteoporosis.
3. Even moderate activity is shown to reduce the risk of heart disease and stroke. If you don’t have 30 minutes in your day to exercise, try splitting it up into 10-minute increments. Take the stairs instead of the elevator and take the parking spot furthest away from your destination.
4. Join a group. Whether it is a dance group, tai chi or water aerobics, it is more fun (and therefore, more likely to be done) when you are with others.
For the I hate to exercise group
1. Walking 20 minutes can add to your life. This enables you at 85 years old to spend an additional 5 months in a nursing home at $7,000 per month.
2. My grandpa started walking 5 miles a day when he was 60. Now he is 97 years old, and we don’t know where he is.
3. I have to walk early in the morning, before my brain figures out what I’m doing.
4. Every time I hear the dirty word “exercise,” I wash my mouth out with chocolate.
5. The advantage to exercising every day is that when you die, they’ll say, “She sure looks good, doesn’t she?”
6. I keep losing weight, but it keeps finding me.
7. I know I got a lot of exercise the last few years just getting over the hill.
8. If you’re going to try cross-country skiing, start with a small country.
9. We all get heavier as we get older, because there’s a lot more information in our heads.
That’s my story, and I’m sticking to it.
no snow job
And for all of us who like it or not, may have to shovel some snow, a few important tips:
1. Do a few stretching exercises to warm up your body.
2. Bend the knees, not the waist, and lift with the leg muscles, not the back.
3. Keep the shovel close to the body to avoid reaching, and keep moving your feet to avoid leaning over too far.
4. Limit shoveling to 15-20 minutes at a time. Take ample breaks.
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