10 tips to becoming physically active
If you've been rather sedentary lately, here are some tips on how to get moving again.
1. Get started with some gentle stretching either lying on your bed in the morning or soon after you get up. Consult a physiotherapist, fitness professional or doctor if you don’t know what to do. Build in short walks at every opportunity. 2. Explore what types of community activities are available. Ask friends and family to help you in your search for an activity that you would enjoy. Broaden your interests and try a few new activities. A variety of physical activity choices will provide a range of benefits. 3. Rely on the support of others. Ask a friend to participate in the activity with you so that you can encourage and motivate one another. 4. Don’t be over ambitious, and set realistic goals. Start off slow and easy at 5 to 10 minutes several times a week. Over a number of weeks and months you can gradually work yourself up to doing some activity everyday (30 to 60 minutes for the best benefits). 5. Each day, pick a time that is convenient for you, and commit to participating in some type of physical activity. Your life depends on it! However, if you are not feeling well, back off for a day or two, or maintain gentle stretches until you feel better. 6. Mark your activity times on a calendar. Chart your participation on a calendar and keep track of your progress. Add it up, everything "physical" counts! 7. Try shorter, more frequent sessions rather than the occasional prolonged session. This will help you fit physical activity into your busy schedule, and be able to use your maximum energy at that time. 8. Make use of everyday movement opportunities. Take the stairs instead of the elevator (leg strength), use a rake rather than a leaf blower (arm strength), walk or bike to the corner store instead of driving, or do stretching exercises during television viewing and commercials. 9. Prepare yourself for a few lapses, but don't give up! Starting, stopping and restarting is quite common, so don’t let it discourage you. 10. You cannot just eat your way to good health. Exercise must go hand-in-hand with good nutrition. Physical activity enhances your metabolism and optimizes the use of the nutrients that you eat. Improve your appetite through active living and choose to eat healthier! More information: Copyright © 2006 Alberta Centre for Active Living
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