Losing Weight and getting Active can change your life

Losing Weight and getting Active can change your life

Regular activity and a planned exercise routine will have the following great benefits

1.Lowers your stress and boosts your mood.

2.Increases your strength, movement, balance, and flexibility.

3.Helps control blood pressure and blood sugar.

4.Helps build healthy bones, muscles, and joints.

5.Helps your heart and lungs work better.

6.Improves your self-esteem.

7.Boosts energy during the day and may aid in sleep at night.

TO maintain your active lifestyle, try these suggestions:

Set goals. Set short-term and long-term goals. A short-term goal may be to walk 5 to 10 minutes, 5 days a week. It may not seem like a lot, but any activity is better than none. A long-term goal should be to do at least 30 minutes of moderate-intensity physical activity on most days of the week. You can accumulate your physical activity in shorter segments of 10 minutes or more. An example of a long-term goal is to walk briskly on 5 days of the week by the end of 6 months.

Set rewards. Whether your goal was to be active for 15 minutes a day, to walk farther than you did last week, or simply to stay positive, you deserve recognition for your efforts. Some ideas for rewards include a new CD to motivate you, new walking shoes, or a new outfit.

Get support. Get a family member or friend to be physically active with you. It may be more fun, and your buddy can cheer you on and help you stick with it.

Track progress. Keep a journal of your physical activity. You may not feel like you are making progress but when you look back at where you started, you may be pleasantly surprised! You can make copies of the blank journal at the end of this booklet to keep track of your efforts.
Build up to it. Any physical activity is better than none, so start where you can and gradually increase the amount. The Government recommends 30 minutes of moderate-intensity physical activity on most days of the week. Do not worry if that sounds like a lot! It does not have to be done all at once. Try breaking this into three 10-minute slots. A few minutes of activity here and there can really add up.

Have fun! Try different activities to find the ones you really enjoy.

Do I need to see my health care provider before I start being physically active?

You should talk to your health care provider if you:

Have a chronic disease or have risk factors for a chronic disease, such as asthma or diabetes.

Have high blood pressure, high cholesterol, or a personal or family history of heart disease.

Are pregnant.

Are a smoker.

Are unsure of your health status or have any concerns that exercise might be unsafe for you.
Chances are your health care provider will be pleased with your decision to start an activity program. It is unlikely that you will need a complete medical exam before you go out for a short walk.

Lifestyle physical activities do not have to be planned. You can make small changes to make your day more physically active and improve your health. For example:

1.Take 2- to 3-minute walking breaks at work a few times a day.

2.Put away the TV remote control—get up to change the channel.

3.March in place during TV commercials.

4.Take the stairs instead of the elevator.

5.Stand or walk, rather than sit, while talking on the phone.

6.Play with your family—kids, grandchildren, nieces and nephews, etc.

Walk to your co-worker’s office rather than use the phone or email.

Even a shopping trip can be exercise: it is a chance to walk and carry your bags. In addition, doing chores like lawn mowing, leaf raking, gardening, and housework can count as activity.

1. Prev:What is Your Risk of getting Type 2 Diabetes
2. Next:Burn Fat from your Thighs virtually overnight