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Exercising For a Healthy Life


Exercising For a Healthy Life


By exercising and becoming more active, you can improve your health.  People who are not physical active are much more likely to develop health problems.  Everybody can benefit from exercising and become more physically active.

Benefits: Exercise is good for you.

  • It helps to prevent heart disease, type 2 diabetes, strengthens your heart and lungs.
  • Helps manage weight and reduces stress.
  • Helps extend life and improve its quality.
  • Helps lower bad cholesterol levels.
  • Exercise gives us more energy by increasing our endurance.


Types of Physical Activity

  • Inactive: Those who do not get regular exercise.
  • Moderately active: Those who incorporate some physical activity into everyday tasks. (Washing the car, vacuuming, climbing stairs, mow lawn). The body needs about 30 to 60 minutes of physical activity a day to stay healthy.
  • Active with regular exercises.
  • Active with regular aerobic exercises: Bicycling, swimming, walking briskly, stair climbing, running & jogging.

Tips for Starting to Exercise

  • Take the stairs instead of using the elevator at work.
  • Walk to the store instead of driving there.
  • Walk to your coworker’s office instead of calling on the phone.
  • Mow the lawn, wash your car, vacuum the carpet and do housework more frequently.
  • Pick up your order instead of ordering through delivery.



Tips for Exercising

  • Choose activities you enjoy.
  • Exercise for about 30 minutes a day. (You can divide this into three 10-minute sessions instead of one 30 minute session.
  • If you have not exercised in a while, begin slowly.
  • Warm up and stretch before exercising. Exercise at your own pace.
  • At the end of your session, slow down gradually.
  • If you miss a few sessions, restart at a lower level than before.
  • If you get bored with your current activity, change to a different exercise.


Risk of Exercising

When done correctly, exercise involves very few risks.  The following are some tips for safe exercising.

  • If you have heart disease or were born with a heart disease, consult your physician regarding the type of exercise you can do.
  • You should stop exercising immediately if you start feeling pain or heaviness in you chest or neck. This may be an early sign of a heart attack. Pain in the left shoulder or arm is not normal either and may also indicate that a heart attack is approaching.
  • Exercise may stress the joints, causing knee and ankle pain. It is important to exercise safely.
  • Learn about safe techniques for using exercise equipment.
  • If you start feeling dizzy or light-heated, this may be an indication of a heat exhaustion.
  • In cold weather, wear warm clothes if you are exercising outside.
  • Wear good quality shoes that are suitable for exercise.


Today, fewer and fewer jobs require significant physical activity.  Therefore, most people get little vigorous exercise at work. Regular exercise helps condition the heart and lungs, prevents heart attacks and reduces stress. If you have any medical condition, you should talk with your doctor before starting any exercise program.


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