Make Fitness Fun!
Everyone – whether young or elderly – can be physically fit and have fun exercising at the same time. Physical fitness provides health benefits that will last a lifetime, no matter what your stage in life.
- Children need physical activity to promote strong, healthy muscles and bones. Participating in group activities will give them a positive self-image. That, in turn, will benefit their social skills.
- Teenagers will gain confidence, become more independent and feel good about themselves.
- Adults who remain active improve their health. Physical activity can help them maintain their weight and give them a sense of overall well-being.
What Does Exercise Do for Me?
- Exercise gives you more energy
- You will look and feel better
- You will have a better outlook on life
- Exercise keeps your heart healthy
- Weight-bearing exercise makes bones stronger
- Exercise can decrease cholesterol, lower blood pressure and lower blood sugars
So, keep moving! Don’t be a couch potato. And make exercise into a family affair. Play a game of baseball, basketball or touch football. Take off on a bike ride with mapped-out points of interest. Skate around the neighborhood. Or hike through your favorite park.
How much exercise do you need daily? Ideally, you will include both aerobic exercise and strength training into your regime.
Aerobic - 30 minutes of aerobic exercise three times a week (or more, if you like.) This helps you burn calories, strengthens your heart, shapes and tones your body, and decreases the risk of chronic diseases such as diabetes and heart disease. Plus, you will feel better overall. If you don’t have 30 minutes for aerobic exercise, break it down into 10 minute workouts throughout the day.
Strength Training – two 30-minute sessions each week is recommended. You can be creative by using a couple of soup cans or bottles filled with water to start your program. To help tone muscles, use light weights. Increase the length and intensity of activity gradually. If you can’t fit 30 minutes into your schedule, then just pick up weights several times a day while watching TV or talking on the phone.
Fuel the Body for Physical Activity
Exercise causes your body to burn more calories and crave nutrients. As a result, you will need the proper “fuel” to support your physical activity. Make sure your diet includes plenty of energy (carbohydrates and healthy fats), protein, vitamins and minerals, and water. Don’t hesitate to ask the Meat, Produce or Deli/Bakery professionals in your grocery store for suggestions.
Carbohydrates – the main source of energy to fuel the body. Choose whole grain breads and cereals, fresh fruits and vegetables.
Fats – are a source of energy and protect the organs. They also aid in the absorption of the fat-soluble vitamins (A, D, E, and K). Choose “monounsaturated fats” – such as olive and canola oil – during your daily meal planning.
Protein – is essential to build and repair muscle tissue. Choose lean meats, fish, eggs and low-fat dairy products.
Vitamins and Minerals – help to burn “fuel” and are essential for cell production, tissue growth, repair, and muscle and bone health. The B and C vitamins are water–soluble. Choose lean meats, enriched grain products, whole grains, nuts, dried beans, low-fat dairy products, vegetables and fruits.
Water – is vital to keep your body functioning properly. Drinking plenty of water is particularly important in the prevention of dehydration while you exercise.
Now that you have started an exercise regime, the key to your success will be to stay motivated! How? Many people find that exercising with a family member or friend makes the activity more fun. Also, don’t get into an exercise rut. Change your workout periodically to add fun and variety.
Always check with your doctor before beginning any exercise program.