Do I need to see my health care provider: Before you begin a new exercise program or significantly increase your current activity level, please take a few minutes to answer the following questions. If you are over 69 years of age, and you are not used to being active, make sure you consult your health care provider.

• Do you have a known heart condition or heart problem?
• Have you ever been told by your health care provider not to do physical activity?
• Do you feel chest pain or pressure at rest or with mild physical activity?
• Do you feel unusual fatigue or shortness of breath with usual activity?
• Do you lose your balance because of dizziness, or do you ever lose consciousness?
• Do you have a bone or joint problem that could be made worse by physical activity?
• Is your health care provider currently prescribing drugs or medications for your blood pressure or heart condition?
• Do you know of any other reason that you should not do physical activity?

     If you answered "yes" to any of these questions, consult your health care provider before starting or increasing physical activity. If you answered "no" to all the questions, begin physical activity slowly and gradually build up.

    Frequency (How Often Should I Exercise?): For health benefits, get some type of moderate physical activity on most--preferably all--days of the week.  For fitness benefits perform moderate-to-vigorous aerobic activities 3 to 5 times per week.

     Intensity (How Hard Should I Exercise?): Select a comfortable level to begin with and gradually build up to a moderate intensity level. A goal for moderate activity would be walking 2 miles in 30 minutes. Every 2 weeks when you feel the activity is becoming "easier" increase your activity level by about 10 %. Example: If you are currently walking for 15 minutes increase the time to 17 minutes. Resist the temptation to increase activity too rapidly in order to prevent injuries such as shin splints.

     Time (How Long Should I Exercise?): Accumulate 30 minutes of moderate physical activity. You receive some health benefits with as little as 6-10 minutes of physical activity. Remember some activity is ALWAYS better than none!

     Type (What Activities Should I Choose?): The easiest, most convenient and cheapest activity is walking. Don't limit yourself to the StairMaster or the bike; gardening, housecleaning, dancing and bowling also count. Just get moving!

Powerd by www.fitness.org

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