Getting Fit With Exercise
If your blood pressure is higher than it should be you are risking strokes and other heart damage When you become aware that your blood pressure is not what it should be your the most powerful allies you will have in your fight to make it better are exercise and diet Even if you are taking prescription medicine to lower blood pressure, eating a healthy diet and exercising regularly will enhance the effectiveness of the medication.
In this short piece my concentration is on the ways to begin turning things around by working an exercise program into your daily life and leaving the diet aside for now.
It is important to have a goal in mind before you start but that goal needs to be realistic. For instance, if your goal is to lose fifty pounds in all a realistic goal would be to lose 10 pounds in a period of time and then repeat it until you reach fifty. Achieving this first, intermediate, goal will provide the drive to lose the next 10 and so on.
Exercising regularly is a must, you should try for at least 30 minutes to an hour no less than four days a week and preferably five. At first this seems like a lot of time but it goes by very quickly if you are engaged in doing something that you really like.. For instance, if swimming is something you truly love do that four or five days a week and try to extend the distances you swim each time. Even gardening can qualify as an exercise if you have a large enough area that you are moving around and stretching your muscles. The point here is not the activity you choose but that you do something physical for at least a half an hour every day.
Other exercise activities can be found everywhere; housework, walking at the mall, taking the stairs, and parking at the back of the lot all count as well. The key is to begin to adopt a lifestyle that focuses on movement. Be cautious when you are first starting so you don’t injure yourself there is more than enough time to increase exercise levels as your muscles and heart get into shape.
If your budget will allow it, and you aren’t intimidated, joining a gym is a great strategy to begin an exercise program. Walking into a place with wall to wall mirrors and a bunch of very fit folks in spandex takes some courage. But it is also true that in most health clubs the members are focusing almost entirely on their own goals to pay too much attention to anyone else. It is best to visit as many as possible before making the decision to commit to one. There are a lot of differences in health clubs and you want to choose the one where you are going to feel the most comfortable.
It is also a wise move to buy a heart rate monitor as part of your exercise equipment. These devices consist of two pieces, a strap that you wear underneath your shirt around your chest that senses your actual heart rate and a watch/monitor you wear on your wrist. The watch receives a signal from the strap and displays your actual heart rate. Even though many cardiovascular exercise machines have heart monitors built in, these are much more accurate and are very affordable.
The last piece of advice I will leave you with is to see your doctor on a regular basis. Too many of us wait until something is amiss before making an appointment and that’s just silly. Making your doctor a partner in your program will give you a lot more accurate information about the state of your health. Your doctor can tell you what a target heart rate should be for optimum results and also educate you to the negatives that can occur from over exercising, or exercising incorrectly. These are especially valuable if you are not physically active, are obese, or have a higher risk of heart disease and stroke.
So here are your steps: See your doctor, decide what exercises you would like to do, and get to it! The sooner you commence your exercise program, the healthier you are likelyto feel.
Exercise is just one part of being fit and healthy. Mental health, diet, and sleep habits are also critical in staying healthy. Century 21 Fitness.com is a very good resource to learn more about all these issues and more.
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Reginald Liggins is an internet marketing trainer and coach who resides outside of Portland in Beaverton, Oregon.
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