Exercise 101: A Beginners Guide to Fitness

Exercise 101: A Beginners Guide to Fitness

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Physical activity is important for a healthy lifestyle and no matter what your age, your body needs exercise. Healthy activity can have many benefits: improving weight, strength, energy, mood, and even balance. It could also help prevent or possibly delay certain illnesses like heart disease, certain cancers, osteoporosis, and diabetes.

It can be difficult to squeeze exercise into a busy routine, but that doesn’t mean you need to jump into a gym everyday or buy any special workout gear. Start off by incorporating simple activities everyday. Take a walk, dance, climb the stair, do some yardwork or housework – any activity that gets your body moving.

Did you know:

There are four types of exercise! Eventually, you’ll want to start incorporating all four types into your regimen for a well rounded routine.

  1. Strength – Exercises where you a picking up objects that challenge your muscles. Healthy muscles will help you stay independent much longer and reduce the risk of falling.
  2. Endurance – Build up to have at least 30 minutes of brisk activity each day. It doesn’t need to be 30 minutes all at the same time —10 minutes at a time, three times a day works, too.
  3. Balance – Staying steady on your feet. It may seem simple, but getting up from a chair without using your hands or walking heel-to-toe will help improve your balance.
  4. Stretch – Improving your flexibility will help with your daily routines. Over time, your muscles can tighten and become weak. Stretch out so you can stay flexible and continue to do the things you love.

Before you begin exercising:

It’s important to start off slow! Especially if you are over the age of 50 and are not used to energetic activities. You might want to check with a doctor to ensure you’re able to do the exercises you want to do. Also check with a doctor if you start experiencing any of the following symptoms:

  • shortness of breath
  • dizziness
  • chest pain or pressure
  • a feeling that your heart is skipping, racing or fluttering
  • blood clots
  • an infection or fever with muscle aches
  • unplanned weight loss
  • foot or ankle sores that won’t heal
  • joint swelling
  • a hernia
  • recent hip or back surgery


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Exercise 101: A Beginners Guide to Fitness

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