Exercise – start slowly

Exercise — physical activity — is a requirement of any plan to achieve and maintain good health. You should start any exercise or activity program with light to moderate efforts and increase your level of activities gradually over time. Even taking the stairs or parking further away in the parking lot increases your level of activity. Start slowly-but start something.

If one of your personal goals is to eliminate excess fat, exercise may not be sufficient. While an increase in physical activities helps you work off calories, getting enough activity in itself for the purpose of weight loss may not be practical. As an example, the average person would have to run as fast as they could for 30 minutes without stopping in order to burn the equivalent number of calories found in a typical chocolate bar. Unless you are very physically active or have a high metabolism, you may not be able to exercise enough to keep fat from developing.

The goals of exercise are to improve your cardiovascular health and to tone and/or increase your lean muscle mass. A healthy, lean body will feel and look better, regardless of weight loss or gain. Concentrate on inches reduced-the circumference of your waist, for example-rather than pounds lost.

One mistake many people make when they begin any program of regular exercise is that they attempt to do too much too quickly. You must gradually work your way up to greater exertion and more vigorous types of exercise. Otherwise, detrimental health results may occur.

Another common mistake some people make is that they do not perform adequate warm-up activities before beginning the actual exercises. Warming up is not an option: It is absolutely necessary if you are going to exercise safely and get maximum results from your exercises. Warm up by stretching your arms, legs and back to increase blood flow to your muscles. You will then do the exercises better, minimize health risks, avoid feeling frustrated and get better results over time.

Additionally, ample stretching prior to any level of exercise will cause less discomfort and/or muscle soreness during the days immediately afterward. If you begin your exercise/activity sessions wisely by warming up and work your way up to your goals gradually, there should be little or no discomfort.

There are many good exercise plans readily available. Exercise program books, videos — both are everywhere you look. Health clubs and spas with excellent facilities and personal trainers have been opened in most major cities throughout the U.S.

The most difficult part will be to choose the exercise/activity plan that will work best for you, is within your time limitations, suits your budget and that you will enjoy.

Finally, always consult with your doctor if you are considering starting an exercise program.