| Personal Exercise
Regular physical activity is as basic to good health as eating wisely and sleeping well. National experts now report that doing 30 minutes of moderately intense activity, like brisk walking, most days of the week, is beneficial to your health. The sessions may be broken up into shorter 10-minute bouts throughout the day. The recommended 30 minutes of physical activity also may come from planned exercise or recreation, such as jogging, playing tennis, swimming and cycling.
This guide will help you:
- Determine a personal exercise goal to improve your fitness level.
- Design an exercise program that's right for you.
- Maintain an exercise program for long-term results.
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What do you want to accomplish through your exercise program? Your answer to this question will provide you with the motivation that you'll need to be successful. Look at the list of benefits below and check off those you'd like to achieve.
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Lose weight
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Sleep better
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Reduce stress
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Lower blood pressure
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Improve athletic performance
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Reduce risk of health problems
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Improve muscle tone
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Increase overall energy
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Other:____________________
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- The warm-up segment prepares your muscles and joints for exercise. It should precede any physical exercise or sport activity and last a minimum of five to 10 minutes. Start activities slowly, and gradually increase your pace. Warm-ups can include walking, slow running, stretching or a combination of these.
- The workout segment is the main part of your exercise session and should last 30 or more minutes. This segment includes activities to improve your aerobic and/or muscular fitness.
- Aerobic activity uses rhythmic movement to improve the cardiovascular system.
- Resistive activity uses resistance to improve muscular strength and endurance.
- A cool-down segment should follow any physical exercise or sport activity. It helps prevent injuries and muscle soreness and should last 10 to 15 minutes. The cool-down segment includes slow movements (similar to the warm-up), calisthenics, stretching and relaxation activities.
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Being physically fit is essential to optimal health. It provides the stamina you need to meet the mental and physical demands of the day. It gives you energy to perform at your best.
A balanced fitness program includes aerobic, muscular strength/endurance and flexibility exercises.
Aerobic exercise helps to condition the heart and lungs and includes activities such as biking, brisk walking, swimming, aerobic dance and stair climbing. Doing a variety of activities gives you the most health benefits, keeps you motivated and helps to prevent injuries.
Recommendation: For maximum benefits, do aerobic exercise 30 minutes or more most days of the week. The proper intensity will vary depending on your level of fitness and your exercise goals. Start slowly, especially if you've been inactive for a lengthy period of time. You know you're exercising at the right pace if you reach your "target heart rate" and you can still talk comfortably. Calculate your target heart rate zone using the following formulas: (220-age) x .60 = lower limit of your THR zone; (220-age) x .85 = upper limit of your THR zone. Try to keep your heart rate within this range during your cardiovascular workouts. If you are a beginner, keep your heart rate at the lower end of your target heart rate zone.
Muscular strength and endurance exercises tone and strengthen your muscles, ligaments and the tendons around your joints. It is necessary to many of your daily activities, such as carrying groceries or moving furniture. Calisthenic exercises, such as sit-ups, push-ups and weight lifting (weight-training machines or free weights), are examples of exercises that will strengthen and condition your muscles.
Recommendation: To receive the most muscular fitness benefits, perform weight-training exercises on alternating days 2 to 3 times per week. Devote equal attention to all of your body's muscle groups.
Flexibility exercises improve muscle flexibility and joint mobility. Many of our daily activities require some degree of flexibility, such as reaching, bending, twisting and turning your body. Inflexible muscles limit your body's movement.
Recommendation: The most effective stretching program incorporates stretching exercises after your body is warmed up. It involves slow, gradual movements through the range of motion, then holding the position for 10 to 30 seconds, relax, and repeat 3 to 5 times. Stretch all major muscles and joints. Avoid locking the joints and breathe naturally while you stretch.
Establishing a formal workout schedule is ideal. But if you're just starting out, you may want to ease into things slowly by weaving exercise into your everyday activities. You'll be giving your body the workout it needs in a way that fits perfectly with your lifestyle.
- Take "walking breaks" instead of coffee breaks.
- Take the stairs instead of the elevator.
- Park in the back row of a parking lot and walk a little farther.
- Walk at lunchtime.
- Make a date with your spouse or friend to do something active.
- Play an active game with your child like tag, jump rope or soccer.
- Enroll in a dance class.
Now it's your turn. Write two ways that you can increase your level of physical activity, here:
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Fitness goals form the foundation for your exercise plan. You can set yourself up for success or be doomed to failure, depending on how you shape your goals. A "SMART" exercise plan should be:
Specific. State clearly and precisely what you want to accomplish.
Measurable. Specific exercise goals are easily measured and monitored. This way you are able to determine when your goal is achieved.
Achievable. Your goals should be challenging yet realistic for you to accomplish. Write short-term exercise goals such as, I will swim two days a week for 15 minutes. Accomplishing short-term goals will motivate you to continue with your exercise plan.
Rewarding. Think of the benefits you will gain by achieving your goal such as feeling better and more energetic, achieving a healthy weight and reducing your risks of health problems. (Avoid using food as a reward, which may contribute to problem eating habits.)
Timed. Set a specific date as to when your exercise goal will be accomplished. However, exercise goals shouldn't be etched in stone. Review your goals periodically and make adjustments if needed. When you reach your goal be sure to set a new goal and target date.
Beginning an exercise program can be challenging. If you have trouble getting started you may have developed "mental roadblocks" to exercise. Use this chart to help you identify your roadblocks and ways to overcome them.
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Exercise Roadblocks:
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Solutions:
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I don't have the time.
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Schedule an exercise session as you would a business meeting.
Take a walk during lunch.
Do something active with your family take a walk, bike ride or hike.
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It's not convenient.
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Exercise at a fitness center that is convenient to your home or workplace.
Join your company- or town-sponsored exercise programs.
Purchase home exercise equipment.
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Exercise is boring.
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Choose activities that are enjoyable and fun.
Exercise with a friend.
Vary your exercise routine.
Try a sport-related activity, such as tennis or softball.
Watch TV or read while exercising.
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Now give some thought to your personal exercise roadblocks. Try to come up with some solutions that work for you.
Go slow and easy.
Incorporate a few minutes of increased activity into your day, building up gradually to a minimum of 30 minutes. If you haven't exercised regularly in a while, working out 20 minutes four times a week is easier to maintain than 40 minutes five days a week. Start with an easy-to-moderate pace and gradually increase your workout to a level that is comfortable.
Vary your activities.
Limiting your exercise routine to one activity can be boring. Try adding diversity to your exercise program. Walk one day, bike another, and play a game of tennis the next day. There are many physical activities to choose from to help you stay motivated.
Find social support.
Having a positive support system can provide you with motivation and encouragement to help you achieve your personal exercise goals. Your support system might be your spouse, co-worker, neighbor or a club, such as a walking group.
Visualize yourself as an active person.
Think of yourself as a healthy person who enjoys the benefits of being physically active.
Become more knowledgeable.
Learn more about the particular physical activities that you like to participate in. Talk to an exercise expert in your community recreation program or fitness center. Use the library or bookstore to find out more information.
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For most people, physical activity should not pose any problem. However, this safety checklist can help to identify individuals for whom physical activity might be inappropriate. Common sense is your best guide. If you answer "yes" to any of these questions, talk to your doctor before you begin your exercise program.
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Yes/
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No
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Has my doctor ever told me I have heart trouble?
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Do I have pains, tightness or uncomfortable feelings in my heart and/or chest?
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Has a doctor ever told me that my blood pressure was too high?
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Do I have any bone or joint problems that might be worsened with exercise?
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Do I have any disorders such as diabetes, asthma, bronchitis or obesity that might interfere with a normal exercise program?
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Is there a physical reason not mentioned here why I should not follow an activity program (i.e., illness, injury, operation, pregnancy, etc.)?
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Am I currently under treatment by a physician or currently taking any medication?
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This checklist and related materials do not cover all relevant medical considerations, and Aetna Inc., its subsidiaries and affiliates do not warrant their completeness or accuracy. The decision to enter a fitness program is made at the individual's own risk. Always check with your doctor before entering any fitness program.
Our
fitness action plan will hep you to set goals and develop a game plan for achieving those goals.
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