Adults - Off to a Good Start!
Here are some points to consider:
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Think about what’s right for you. Would you prefer
to be alone or in a group? Is morning or evening better for you?
Choose activities you can fit into your day.
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 Do things you enjoy.
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Many people start with walking. At first, walk for
just 10 minutes at a time. Then slowly increase your walk until you
get to 30 minutes. Plan your exercise time first, then make the rest
of your plans for the day. Consider walking with a buddy. You are
much more likely to stick with your program if someone is waiting
for you.
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Don’t forget activities of daily life also count
toward your goal. Count vacuuming the house, raking leaves, doing
steps continuously, washing the car or other vigorous activity.
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Moderately intense activity is our goal. That means
you can still talk (but not sing) while doing the activity.
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Make plans for bad weather days. Plan an activity
that you can do in the house or at work. Try riding your exercise
bike or dancing or put an exercise tape in the VCR and exercise with
it.
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Add variety to your exercise plan. Look for
self-guided walking tours in Historic Annapolis, visit a local park
(see
www.aacounty.org/RecParks for details), walk your dog or go for
a swim.
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Been doing this for a while? Then consider adding to
your program. The ideal exercise program includes aerobic (heart
building) exercise 3 to 5 times a week and strength building
exercise 2 to 4 times a week.
Stretching
Flexible and strong muscles are important for
overall fitness. Stretching will help you stay injury free and help
you stick to your goals. Remember, if you make your muscles work
harder than they usually do, a little soreness is normal. But if
your muscles hurt after you’re done, or for several days, get advice
from your fitness professional. You may need to vary your routine.
When stretching, hold each position for 20 to 30 seconds. You should
feel a gentle pull, it should not hurt. Hold each stretch steady
without bouncing. Breathe normally. Repeat stretches 1 to 3 times on
each side.
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 Hamstring
Stretch: Stand in front of a low step or bench and place left
heel on it. Place hands on right leg for support. Push your hips
back as if you were sitting down. Keep your back straight and your
neck flexed. Repeat with left side.
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Calf Stretch: Using the wall or a chair as
support, place one foot behind the other. With front knee slightly
bent, back knee straight and heel down, lean hips forward. Repeat on
the opposite side.
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Knee to Chest Stretch: Lie on the floor. Lift
one knee to your chest. Place your hands behind the lifted knee and
pull it toward you. Keep the opposite leg straight on the floor.
Repeat with other leg.
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Overhead Reach: Stand or sit tall. Clasp your
hands together over your head. Reach toward the ceiling with both
hands. Pull your elbows slightly behind your ears. Keep your
shoulders down.
Strength building exercises include pushups,
abdominal crunches and weight training. Complete all movements in a
slow, controlled fashion. Maintain normal breathing throughout the
exercise. Stop any exercise that causes pain. Stretch after your
workout. If you are starting strength building exercises for the
first time, be sure to consult an exercise or fitness professional
and learn how to do the exercises correctly to prevent injury.
Above all, be sure to have fun !
Safety First
Here are some things to think about before beginning
or increasing your physical activity.
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Wear the right clothing. For example, wear properly
fitted walking shoes and bright clothing if you are walking. Dress
for the weather. Wear a hat and gloves when the temperature drops.
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Wear any protective gear that is needed for your
sport. For example, wear a helmet if you are riding a bike or knee
pads, elbow pads and a helmet if you are in-line skating. Some
active sports may require a mouth guard or other special equipment.
Consult your coach or a fitness expert if you have questions.
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Always carry identification if you are away from
home. Slip a piece of paper with your name, address and phone number
in your pocket in case of an accident. Consider taking your cell
phone with you. Let someone know where you will be.
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Be aware of your surroundings. Always walk in
well-lit areas. Consider walking, jogging or skating with a
friend or family member.
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If you wear earphones, keep the music turned down so
that you can hear traffic and others around you. Stop at street
corners and look both ways when crossing. Use the sidewalk instead
of the street whenever you can.
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Be sure to take water with you if you will be out
for 30 minutes or more.
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Stretch before and after exercising to reduce muscle
pain and injuries.
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Set realistic goals. If you have a medical
condition, check with your health care provider or physical therapist
for their recommendations before starting a new program.
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Stop the activity and get medical help at once if
you have chest pain, feel faint or light-headed or have trouble
breathing.
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