Fitness basics
Learning Center
No pain, no gain? No way!
When it comes to exercise, the "No pain, no gain" mantra is bad advice. Exercise shouldn't hurt. At most, you may feel a little muscle soreness when you do a new workout or activity. If you feel pain, dizziness, nausea or shortness of breath during exercise, stop. You may be pushing yourself too hard.
Need motivation to exercise? Try a diary
Have you started a workout program? Good for you! Record your efforts to track progress toward your goals. After each workout, record these items: 1. The date. 2. Your activity (swimming, lifting weights, volleyball). 3. How long you exercised. 4. How you felt afterward. Having a chronicle of your improvement can be a great source of motivation.
Need a gym to get fit?
You don't need a gym membership to get in shape. You can fit physical activity into your daily life by doing things you enjoy outside of the gym. Play pickup basketball, go biking or walk around the park. Lift some hand weights while you watch your favorite TV show. Take the stairs at work or when shopping. Or take an exercise class through your community.
Natural movement: Going back to basics
Adding play and exploration into your fitness plan can help you move more efficiently and stay engaged.
Nasopharyngeal carcinoma
Nasopharyngeal carcinoma is cancer that occurs in the nasopharynx, which is located behind your nose and above the back of your throat.
Mononucleosis: Can it recur?
Mono can return in some rare cases. Learn why that happens.
Miss a workout? Don't give up!
If you're too busy to work out or simply don't feel up to exercise, take a day or two off. Be gentle with yourself if you need a break. After all, it's OK to be flexible. The important thing is to get back on track as soon as you can.
Microcephaly
Learn more about microcephaly, when an infant's head is smaller than expected. The condition affects child development.
Mayo Clinic Minute: How to hit your target heart rate
Learn how to exercise at your target heart rate.
Low milk supply: What causes it?
Find out what can affect your milk supply and how to boost it.
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