Get
fit exercises
Physical
fitness
Introduction
Americans
young and old should incorporate regular physical
activity into their everyday lives. This does
not necessarily mean joining an expensive gym
or committing to a rigorous exercise or training
routine. It is sufficient to choose activities
that fit into your daily routine that speed your
heart rate and breathing, or increase your strength
and flexibility. Examples of physical fitness
exercises include walking to work, gardening,
taking extra stairs, or mowing the lawn with a
push mower. Besides building strength and aerobic
fitness, regular exercise relieves stress, provides
motivation, promotes relaxation, and facilitates
sleep. Such physical fitness activity reduces
the risk of dying of coronary heart disease and
decreases the risk for colon cancer, diabetes,
and high blood pressure.
The
importance of physical fitness
Regular
physical fitness activity is important throughout
life. Healthy lifestyles are more influential
than genetic factors in avoiding deterioration
traditionally associated with aging. The growing
number of older Americans places increasing demands
on the public health system and on medical and
social services. Currently, almost one-third of
total U.S. health care expenditures are for older
adults. These expenditures are largely due to
treatment and care of chronic diseases, and the
cost associated with many of these conditions
could be reduced through regular physical fitness
activity.
For
children, almost any physical fitness activity
is sufficient as long as they are moving. Playing
actively or participating in athletic or physical
fitness activities during school, running, biking,
jumping rope and dancing (instead of watching
television or playing video games) all provide
children with the kinds of activity they need.
Some
tips on physical fitness activities
Consider the following
suggestions:
Walk,
cycle, jog, skate, etc., to work, school, the
store, or place of worship.
Park the car farther away from your destination.
Get on or off the bus several blocks away.
Take the stairs instead of the elevator or escalator.
Play with children or pets. Everybody wins. If
you find it too difficult to be active after work,
try it before work.
Take physical fitness breaks-walking or doing
desk exercises-instead of taking cigarette or
coffee breaks.
Perform gardening or home repair activities.
Avoid labor-saving devices-turn off the self-propel
option on your lawn mower or vacuum cleaner.
Use leg power-take small trips on foot to get
your body moving.
Exercise while watching TV (for example, use hand
weights, stationary bicycle/treadmill/stairclimber,
or stretch).
Dance to music.
Keep a pair of comfortable walking or running
shoes in your car and office. You'll be ready
for activity wherever you go!
Make a Saturday morning walk a group habit.
Walk while doing errands.
the
benefits of flexibility
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