Exercise Tips

Exercise is vitally important if you want to achieve and maintain good health. Some experts recommend that you get at least 20 minutes of exercize 5-7 times a week. Others say that an hour a day is the optimum level to strive for. The truth is that the more you exercise, the more you reduce your risks for developing heart disease and other degenerative conditions.


If you’re new to exeecise or coming back to it after an injury or just a long time off the ‘exercise wagon’, you need to start slow and light. 5 minutes, three times a week can be considered a start. Then build up to 5 times, 4-5 days a week. After that, you can increase the time you spend exercising in 5-minute increments. Remember – short bursts of exercise do count. If you can do 5 minutes, four times daily, that’s 20 minutes a day, seven days a week. The effects of exercising are indeed cumulative.

The best thing you can do is to start exercising. After that, you must stick to it. Don’t break the habit. Reward yourself for a week (or a month) of good workouts. Just don’t reward yourself with an ice cream sundae. Consider getting a massage, reading a good book, taking a bubble bath, getting a manicure or anything else you enjoy.

Here are some other tips to ensure you succeed with an exercise program:

Make exercise fun. There are literally thousands of ways to exsrcise. If you’re not a gym rat, then don’t sign up for a membership. Walk outside in the sunshine or swim instead. Don’t like to sweat a lot? Try Pilates, some forms of Yoga, Tai Chi and gentle movements.

Vary your routine. Include several activities in your regimen and mix it up to keep yourself entertained. Play tennis one day. Lift weights the next. Then, hit the pavement with a jog. This will also keep your muscles from getting too used to the movements. This helps you burn more fat and build more muscle over time.

Get a buddy. Studies show that people who exercise with a friend or acquaintance stick with their programs longer. Why? Perhaps they’re afraid of letting the other person down. Maybe the social aspect is enough to keep them committed. Whatever the reason, enlist help and get in shape with someone you care about.

Buy the proper gear. This doesn’t mean that you should purchase heavy-duty equipment. In fact, you should probably create your exercise habit before you buy that fancy treadmill or what have you. What we’re talking about here is that you have ample support for your feet and are wearing comfortable, appropriate clothing for the activity. Never underestimate the power of a good pair of shoes. Outdoors exercisers – check the weather (and dress accordingly) before heading out.

Keep a record of your successes. Put an “X” on the calendar each time you exercise or put it on your to-do list and check it off when you finish. You won’t believe the sense of accomplishment you’ll feel when you’re done with a workout. Nothing will motivate you to succeed in the future like your past success!