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MoonDragon's Alternative Health Information
Choosing An ActivityFinding an activity that suits your personality will greatly add to your motivation and enjoyment of exercise. People who relish competition or company, for example, may see solo lap-swimming more as a punishment than a pleasure, while daydreamers may find it tedious to keep track of tennis scores. Ask yourself what are your reasons for exercising and weigh any practical considerations that need to be taken into account, then choose activities that suit you.
PRACTICAL CONSIDERATIONS
Try to make exercise as much a part of your routine as possible and consider costs and availability: for example, a health club may strain your budget, while walking requires only the price of a good pair of shoes. Swimming is one of the best aerobic exercises, working the heart and lungs as well as two-thirds of the body's muscles. Muscle strength, endurance, posture, and flexibility all benefit from swimming, and no undue strain is placed on the joints.
HOW FIT ARE YOU? 1. Do you get some form of aerobic exercise:
A. Only rarely?
B. Two or three times a week?
C. At least four times a week?2. If asked to climb three flights of stairs would you:
A. Look for an elevator instead?
B. Struggle to the tope with difficulty?
C. Reach the top without stopping or undue puffing?3. Every day do you walk on average:
A. As little as possible?
B. About 1 mile (1.5 km)?
C. About 2-3 miles (3-5 km)?4. If going out to work or on errands, do you:
A. Travel by car or by public transportation?
B. Walk part of the way?
C. Sprint if necessary to catch a bus or train?5. After work or on weekends do you mostly:
A. Slump in front of television or read?
B. Carry out active tasks in the house or garden?
C. Engage in sports or exercise?YOUR SCORE:
* Mostly A's: You would be wise to start an exercise program as soon as possible, but consult with your health care provider first.
* Mostly B's: The spirit may be willing, but the flesh is a little weak. You should try to make more effort.
* Mostly C's: Congratulations! You are very fit. Keep it up.If you are 45 or over, or are pregnant, consult with your midwife or health care provider before starting a vigorous exercise program, especially if your lifestyle has previously been sedentary. If you have a history or heart or lung disease, high blood pressure, high cholesterol levels, recurrent chest pain, or obesity, or if you are a heavy smoker, you should also check first with your health care provider.
GETTING MOTIVATED
Starting a new exercise regime can be difficult, since the less energetic you feel, the less you want to embark on a daunting program of activity. If you have been inactive, you are bound to feel some muscle soreness and fatigue at first and it can take several weeks to stop feeling lethargic at the prospect of exercise.
Remember that if you enjoy an activity, you will stick with it longer. Half of those who begin an exercise regime are said to abandon it after six months. The key is to think of exercise as a form of joy, pleasure, and relaxation rather than as a duty or chore. find an activity that brings quick benefits, such as feeling better, having fun, learning new skills, or keeping weight down - these can help to keep up motivation. Activities of moderate intensity such as walking, particularly with a companion, may be more enjoyable than vigorous activities. If you can stay with a regular program for six months, the chances you will continue - you will have begun to see yourself as an active person.
WHAT TYPE OF EXERCISE? 1. When exercising, do you like to:
A. Push yourself as hard as possible?
B. Keep pace with a companion?
C. Set your own speed and limits?2. Do you see exercise as an opportunity to:
A. Let off steam?
B. Socialize?
C. Be reflective?3. When exercising is the presence of other people:
A. An inducement to perform as well as you can?
B. What you look forward to most?
C. Daunting, disconcerting, or distracting?4. The most pleasure when exercising comes from:
A. Pitting yourself against others?
B. Improving on your last performance?
C. The delight of the physical activity?5. Your incentive to exercise is:
A. Overall physical zest?
B. To feel and look good?
C. To enhance your sense of control?YOUR SCORE:
* Mostly A's: You thrive on competition and like to test limits. Consider tennis, basketball, marathon running, and triathlons.
* Mostly B's: You like the benefits of exercise but also enjoy being with other people. Consider joining a gym, a health club, or a walking or cycling group, and playing regular tennis or badminton for competition.
* Mostly C's: For you, exercise is an opportunity for mental relaxation, meditation, and quiet satisfaction in physical activity. Consider a regular routing of repetitive exercise that you can practice alone, such as walking, running, or swimming.
WHICH ACTIVITY? It is a fact that if you enjoy a form of exercise, you are more likely to stick with it. Prevent boredom by varying exercise; for example, try skipping sometimes instead of running.
Walking, which has a host of health benefits, can easily be incorporated into a daily routine.
Tennis is good for agility and coordination, and helps build muscular strength.
Running or Jogging is the aerobic exercise par excellence, but don't attempt it until you can walk briskly for 2 miles (3 km) without difficulty. Always wear well-cushioned shoes that bend at the ball of the foot.
Exercise Classes vary from stretching and weight lifting to step aerobics, jazz dance, dynamic yoga, and various types of martial arts styles (Kung Fu, Jujitsu, Tae Kwon Do, Judo, Tai Chi, etc.).
Downhill or Crosscountry Skiing helps develop balance, agility, and coordination. Cross country skiing provides a more complete workout and exercises more muscle groups than any other sport.
Cycling gives the heart and circulation a thorough workout without straining the joints. It can be an excellent way of getting fresh air, but a stationary bicycle indoors might be more practical for some people.
Dancing exercises the heart, lungs, and muscles, and the social aspect is an added bonus. Choose from tango, salsa, jazz, ballet, or any other form of energetic dance.
Yoga is excellent for flexibility, breathing, muscle coordination, circulation, and relaxation.
MoonDragon's Alternative Health: Holistic Health Links Page 1
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