Some Key Points of Exercise

The goals of exercise include building strength and endurance, reducing body fat, enhancing movement of joints and muscles, and improving your sense of well-being. Some key points of exercise include:

• The U.S. Surgeon General recommends a “moderate amount of physical activity most, if not all, days of the week.”
• Most experts agree that you need at least 30 minutes of moderate exercise per day to improve your health and 60 minutes per day to lose weight.
• You know that you’re being physically active when your heart beats faster, your muscles contract and your temperature rises.
• Try to incorporate all three types of exercises into your routine; cardiovascular (also known as aerobics or endurance), weight (strength), and flexibility (stretch) training.
• Learn your target heart zone and exercise within that range.  The target heart zone is between 60-80% of your maximum heart rate.
• Physical activity can protect your heart as well as lower your cholesterol, blood pressure and chances of getting type 2 diabetes.
• Make exercise fun! Choose activities that you enjoy.
• Avoid injury by varying your workout, warming up and stretching, cooling down properly and taking a day of occasionally.
• Drink plenty of fluids during, before and after exercise. This is important no matter what the temperature is outside.
• Some exercise is better than none and it’s ok to break up your 30-60 minutes each day into 10 or 20 minute intervals, or exercise 3 days a week if you can’t exercise more often.
• Have realistic expectations and recognize when you’re working too hard.
• No matter what your age, make exercise a part of your regular routine. 
• People lose 20-40% of their muscle mass and strength when as they age. Strength training throughout life can help prevent this loss.
• Starting out slowly and being consistent may be the best way to successfully make exercise a habit.