Primary Care

Benefits of Exercise

Increased physical activity can benefit almost anyone and here is how...

• Heart Health – Getting fit will help you lower your risk of heart disease and stroke.

• General Health – In addition to a healthy heart, exercise is good for your lungs and bones. It also helps manage diabetes and could even prevent cancer.

• Weight Control – Exercising can help you burn off extra calories, take off pounds and stay at a desirable weight.

• Energy – The more exercise you get, the more you will feel you can do.

• Well Being – Exercising can help get rid of tension and relax helping the body rest more peacefully and may even release chemicals in your body that help you feel better about yourself.

• Muscle Tone – Different workouts shape and tone different muscle helping you become slimmer and trimmer.

• Chronic Condition – In many cases, exercise can help manage or improve an existing chronic condition such as heart disease or osteoporosis. Talk to your doctor before you begin an exercise routine.

Take the First Step

Walking is fun and easy and it gets the job done. Brisk walking can give your heart a good work out and all you need is a good pair of shoes.

Setting Goals

• Frequency – Start off working out three times a week and work toward 4 to 6 times a week. Exercise should become a part of your daily routine.

• Intensity – A work out should challenge you but not exhaust you. If you can hold a conversation while exercising you’re doing great. More specifically try to reach your target heart rate to give your heart a good work out.

• Time – Begin with workouts that last at least 20 minutes and work up to 30 minutes or longer.

Heart Rate Target Zones

Once your heart and breathing rates are elevated, find your pulse and count the beats for 30 seconds and multiply by 2. Adjust your level of effort based on where you are in your target zone. If you are unsure how to find your pulse, ask your provider to show you how.

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Getting Started

Whatever form of exercise you choose, get out there and start feeling better and looking good. Talk to your doctor before starting any new exercise program, especially if you have heart or other health problems. Start slow and build up and if you are feeling pain, slow down or stop. Pain is a sign that something is wrong, not a good workout. Remember to stretch before and after exercise to avoid injury.