It is a known fact that a consistent exercise routine has numerous health benefits, including weight control and reducing the risk of various chronic health conditions, such as cancer, diabetes, and cardiovascular disease. However, according to the American Council on Exercise, only 1 in 4 Americans gets the recommended amount of daily exercise, 30 minutes of moderate activity most days of the week, or 20 minutes of vigorous activity three days a week.
Take preventive measures
It is imperative that you check with your doctor before starting any type of fitness program, especially if you have any medical conditions, such as diabetes, heart disease, or high blood pressure. Your doctor is in a position to assess your general health and make available any limitations that may be necessary.
Get prepared
The correct type of shoes or clothing must be worn for the activity to stop the many injuries that occur daily when we are not properly informed. Shoes should be specifically designed to support your foot type, for the activity you want to do. Dress in clothing made from fabric designed to remove sweat from the body. Wear protective gear, such as helmets and knee pads for activities that could have a higher incidence of falls, such as biking, skating, or skiing.
Keep hydrated
The more active you are, the more fluids your body will need, according to Northwestern Health Sciences University. During an hour of exercise, you can lose 1 quart. of water, so it is important to drink plenty of water, which is considered the best fluid replacement during exercise, before, during and after training. Two cups of water about two hours before exercise is sufficient, suggests the American Council on Exercise, as well as 6 to 8 oz. every 20 minutes during exercise. If you exercise for longer, 45 to 90 minutes, consider a sports drink that contains electrolytes to replace the ones your body has lost.
Do not exaggerate
While it is true that exercising can slow muscle loss and relieve muscle and joint pain, too much of a good thing can be harmful. The American Academy of Orthopedic Surgeons suggests that 30 minutes of moderate exercise, such as walking or biking, provides you with many health benefits, contrary to previous beliefs that you needed vigorous exercise to get rewarded. And while moderate intensity is best, low-impact exercise is also beneficial.
Conclution
You’re setting yourself up for failure if you think you can start an exercise routine and work out with vigorous intensity the first time you hit the gym. Instead, keep in mind that you’ll have to take it easy, especially if you haven’t exercised in the past or if it’s been a long time, according to Family Wellness Online. Getting in shape and being able to do the vigorous activities you want to do will take time and commitment, so be patient with yourself and don’t wait too long at first.
