Exercise for your Health

A variety of activities, done routinely, is needed to gain all the different benefits of exercise and enjoy life more. In addition to the major fitness goals of exercise, other expected benefits include better sleep, improved mental outlook, and easier control of cholesterol, high blood pressure, weight, and diabetes.

But even if you cannot do a particular exercise, do as much movement as your body will allow without hurting. If exercises cause pain or discomfort, talk to your parent, teacher or coach. A physical therapist or exercise hysiologist may also provide help. Remember that it sometimes takes a while to really see and feel the difference. Don't be discouraged.

In your exercise program, practice these exercise safety tips:

• Avoid exercising outdoors in extreme heat or cold.
• Drink plenty of noncaffeinated fluids--at least 8 ounces for each hour of exercise.
• Avoid exercise for 30 minutes after a meal to allow for digestion.
• Dress for comfort and avoid overheating--exercise generates extra body heat.
• Rubberized clothing or sweatsuits, which don't permit cooling through the evaporation of perspiration, may cause heat illness.

In addition, follow these common-sense precautions:

• Run, walk, or bicycle with a buddy when possible.
• Avoid isolated and poorly lit areas.
• Carry phone change.
• Carry identification--it's very important if you have an accident.
• Don't wear headphones--they make you less aware of traffic sounds, dogs, and approaching strangers.
• Dress to be seen by traffic - light clothes, reflector tape/fabric at night. Follow pedestrian laws. Wear your bike helmet.
• Avoid heavy traffic areas--car exhaust is not a good thing to inhale, especially while exercising.

If you have any health problems, talk to your doctor before starting an exercise program. Exercise should feel like work, and you should feel tired, but it should not hurt. If something hurts before, during or after exercise, you are doing something wrong, or doing too much.

All forms of exercise should include at least 5 minutes of gradually increased exertion called warm-up. Before exercising, always "warm up" for at least 5 minutes. This means gradually increasing your exercise to avoid stressing your muscles, joints, heart, and lungs. Likewise, a gradual decrease in work--called a cool-down--allows your body to adjust to less blood flow.

Wise exercise for all ages involves a gradual increase in the time spent exercising. Exercise training cannot be hurried! The goal is to become more active and promote good health--for a lifetime. Just 90 minutes a week can make an incredible difference!

Return to Cybercamp