DIET AND EXERCISE TIPS: SELF HELP

DIET AND EXERCISE TIPS

Self-Help Guidelines for Healthy Activity:

•Consult a physician – men over age 40; women over 50; people with (or at risk for) chronic health problems such as heart disease, diabetes, or obesity.

•Start out slowly and build up activity gradually over a period of months. This will help avoid soreness and injury.

•Try to accumulate 30 minutes or more of moderate-intensity cardiovascular activity each day. You can do all 30 minutes together or through short bouts of intermittent activity (e.g., 10 minutes at a time).

•Add strength-developing exercises at least twice per week.

•Incorporate physical activity into your day (walk to the office or store, take the stairs instead of the elevator, walk or jog at lunch time, etc.)

•Make leisure time active – garden, walk, ride a bike with family and friends, participate in an exercise class, join in a sports activity.

•Select activities you enjoy, find satisfying, and that give you a feeling of accomplishment. Success leads to increased motivation to be physically active.

•Be sure your activities are compatible with your age and physical condition.

•Make it convenient to be active. Choose activities that are readily accessible (right outside your door) like gardening, walking, or jogging.

Try “active commuting.” Cycle, walk, or in-line skate to work or to the store.

•Make your activity enjoyable – listen to music, include family and friends, etc.

 

For those who are already moderately active, increase the duration and intensity for additional benefits.