weight loss | GET MOVING
lose weight and get healthy
get moving!
PREVENTION B EN E F I T S
Exercise is powerful medicine. It’s one of the most important ways you can improve your health. So why is it so challenging to get started? New habits are hard to make, and old habits are hard to break. That’s a daunting combination. But exercise is worth the effort! Check out the perks (see next page) to jump-start your motivation. Then keep reading to find out about the different types of exercise you can try on for size.
Regular exercise can:
• strengthen bones, muscles, and joints
• build lean muscle mass
• burn calories • reduce stress • lower blood sugar • combat depression and anxiety
• prevent or delay high blood pressure
• reduce risk of cardiovascular and other chronic diseases
• reduce arthritis symptoms
• maintain mobility and reduce risk of falling as you age
Knocking down roadblocks
Why isn’t exercise already part of your lifestyle? Maybe you feel so overloaded both at work and at home that exercise seems like just one more chore. Perhaps you have health issues that limit what you’re able to do, or you feel so out of shape that it seems hopeless to even start. When you make exercise part of your lifestyle, you’ll be amazed at how these reasons simply disappear. Working out eases life’s stresses. It helps you lose weight and feel better about your body. And it helps you perform better and more confidently, both in sports and in life. Bottom line: You’ll be glad you started!
‘No pain, no gain’? Not true!
Common misperceptions about exer- cise include that it must be painful to be effective and that you must do it for long periods of time. Not so! While a good workout should present a bit of a challenge, it shouldn’t cause pain. And just 30 minutes of moderate-intensity activity 5 or more days a week, or 20
minutes of vigorous activity 3 or more days a week — enough time for a brisk walk, perhaps, or a quick game of hoops — adds up over time to put you well on your way to better health and a greater sense of wellbeing.
Involve the experts
Before you get started, check with your doctor, especially if you’re just starting out, have health problems, or are pregnant. Then, depending on your exercise plan, talk to another expert. A good trainer or exercise physiologist can help you create and follow a program that’s right for you.
Get moving!
Just about any activity is better than none. A good goal initially is simply to increase your level of activity from its current level. Think creatively. Do light floor exercises as you’re watching TV. Squeeze in 9 holes of golf at the end of the day. Opt for the stairs instead of the elevator. Take Fido for a walk. Put your child in a stroller and go. You get the idea … just get up and move!
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