Fitness basics
Learning Center
An appointment to exercise? You bet!
If you're having trouble finding time to exercise, pull out your planner. Schedule exercise as you would schedule an important meeting or appointment. Block off the time in your calendar, and stick to it. Setting aside time for a full workout is great, but shorter bursts of exercise count too.
Are you ready for a workout?
Sure, you're busy. It's tough to fit in a daily workout. But being prepared to exercise can make all the difference. Put workout clothes, socks and all, on top of the dresser. Stock the fridge with water bottles. Keep athletic shoes and socks in your car, so you can sneak in some laps during your child's practices or rehearsals or while you're waiting to meet a friend for dinner.
Create a home gym without breaking the bank
Want to work out at home? Pick up low-cost products from a local fitness or sporting goods store, such as dumbbells and resistance bands. If you'd rather not spend a penny on exercise equipment, use ordinary household items, such as a staircase for step training. Try pushups and squats. Round up friends or neighbors for regular group walks. Plan routes through your neighborhood.
Did you exercise today? Reward yourself!
After you exercise, take a few minutes to savor the good feelings that exercise creates. Reflect on what you've just accomplished. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.
Do you have a living will?
Life-threatening situations can happen to anyone, so it's important to have a living will or other advance directive. These documents spell out your preferences regarding medical treatments you would or would not want to keep you alive. You can also outline your preferences for other medical decisions, such as pain management or organ donation. By planning ahead, you can get the medical care you want and save your family from having to make tough decisions in a crisis.
Don't have an exercise budget? Go cheap!
Is a gym membership or home exercise equipment too pricey? Consider cheaper options for getting in shape. You can base a fitness program around brisk daily walks for aerobic exercise and pushups or squats for strength training. Or consider picking up some inexpensive hand-held weights or resistance bands. Check the local recreation department to see if they offer discounted fitness classes.
Exercising regularly? Track your progress!
If you're working out regularly, good for you. Keep it up! It may help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Keeping track of your efforts can be a good reminder that you're making steady progress toward your fitness goals.
Fall prevention: Simple tips to prevent falls
Have you ever tripped down the stairs? Slipped on a rug? It may seem silly, but falls are nothing to take lightly. Here are tips to fall-proof your home: 1. Keep electrical cords out of walking paths. 2. Securely fasten carpet, rugs and carpet runners to the floor. 3. Keep walkways and stairways free of clutter. 4. Use nonslip mats in the bathtub or shower.
Fitness barriers: Bust 'em
Sticking to a regular exercise schedule isn't easy. But you can do it. No time? Break exercise into short chunks, or count daily activities, such as walking the stairs, as part of your fitness program. Worried about getting injured? Take it slowly. Start by walking. Too expensive? Work out at home rather than at a health club. Discouraged? Recall your past successes. Bored? Work out with friends or family.
Fitness takes more than huffing and puffing
When it comes to fitness, huffing and puffing your way through such aerobic exercises as running, biking or swimming isn't the only thing that matters. A good, balanced exercise program includes five key components: aerobic fitness, strength training, core exercises, balance training, and flexibility and stretching. If you're not getting all five, it's time to mix up your routine.
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