Health Fitness

4 simple tips to exercise

It is a known fact that a consistent exercise routine has numerous health benefits, including weight control and reduced risk of various chronic conditions, including cancer, diabetes, and cardiovascular disease. However, according to the American Council on Exercise, only 1 in 4 Americans get the recommended amount of daily exercise, 30 minutes of moderate activity most days of the week or 20 minutes of vigorous activity three days a week.

Take preventive measures

It is imperative that you consult with your doctor before beginning any type of fitness program, especially if you have any medical conditions, such as diabetes, heart disease, or high blood pressure. Your doctor is in a position to assess your general health and make available any limitations that may be necessary.

get prepared

The appropriate type of footwear or clothing for the activity must be used to put an end to the many physical injuries that occur daily when we are not properly informed. Shoes should be specifically designed to support your foot type, for the activity you want to do. Dress in clothing made from fabric designed to wick sweat away from your body. Wear protective gear, such as helmets and knee pads, for activities that could have a higher incidence of falls, such as bicycling, skating, or skiing.

Keep hydrated

The more active you are, the more fluids your body needs, according to Northwestern University of Health Sciences. During an hour of exercise, you can lose 1 qt. of water, so it is important to drink plenty of water, which is considered the best fluid replacement during exercise, before, during and after training. Two cups of water about two hours before exercise is sufficient, suggests the American Council on Exercise, as is 6 to 8 oz. every 20 minutes during exercise. If you exercise longer than 45 to 90 minutes, consider a sports drink that contains electrolytes to replace what your body has lost.

do not overdo it

While it’s true that exercise can slow muscle loss and relieve muscle and joint pain, too much of a good thing can be harmful. The American Academy of Orthopedic Surgeons suggests that 30 minutes of moderate exercise, such as walking or bicycling, gives you many health benefits, contrary to previous beliefs that you needed vigorous exercise to get any reward. And while moderate intensity is best, low-impact exercise is also advantageous.


You are setting yourself up for failure if you think you can start an exercise routine and work out at a vigorous intensity the first time you walk into the gym. Instead, keep in mind that you’ll need to take it easy, especially if you haven’t exercised in the past or it’s been a long time, according to Family Wellness Online. Getting in shape and being able to do the vigorous activities you want to do will take time and commitment, so be patient with yourself and don’t expect too much at first.

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