Primary Care
Believe in Better Health Toolkit
Weight Management
What can exercise do for me?
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Helps with
appetite control.
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Helps to burn calories, which can
assist in the reduction of body fat.
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Exercise can reduce stress,
anxiety, and improve emotional well-being.
- Exercise can help in registering
blood sugar and increase energy levels.
Your specialized exercise prescription
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Find an activity
that you can do at least three
times per week. As you become more fit,
increase to 5 times per week.
-
Try interval training—exercise
in shorter
burst for multiple times. For example, if your
goal is to walk for 30 minutes, try walking for
several minutes with a rest then walk again,
resting as needed until you have completed
30 minutes.
-
Wear comfortable clothing.
-
Add strength training. Muscles
burn more
calories at rest than fat. The more muscle the
greater the calorie expenditure.
-
Always stretch muscles
that you have worked.
-
Avoid high impact exercises and
movements
they can stress joints.
-
Use how you feel, "Perceived
Exertion,"
rather than heart rate when performing
aerobic activities.
- Always cool down after exertion.
Never stop
abruptly as blood can pool in feet and legs
causing you to feel dizzy or faint.
Principles for Success
-
Never compare yourself to others.
-
Best to set several
small goals to reach your
long-term goal.
-
Set a scheduled time to exercise.
-
Find an exercise
buddy, or someone to share
you successes with. Consider joining a class.
-
Remember,
as you become stronger and build
muscles, your weight may not change. Use
how your clothes feel as an indication of
fat loss.
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Precautions
-
Use caution when exercising in extreme heat
and high humidity. Drink plenty of water
and wear cool comfortable clothes. Stop if
you experience discomfort due to temperature
and humidity.
-
Drink plenty of water, before, during, and
after exercise.
-
Wear good shoes that can provide support and
protection.
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Source: Center for Lifetime Wellness, University of Rochester
Medical Center, 2003.
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