Provided Courtesy of Nutrition411.com
Exercise: Spring Is
the Perfect Time to Start
a Regular Routine
Contributed by Emily Workman, RD
Updated by Nutrtion411.com staff
Review Date 1/14
G-1321
It’s Time to
SPRING Into
Action!
Spring Into Action
• Springtime is the perfect time to start an
exercise routine!
• The weather is warming up,
but it is not too hot yet!
The Benefits of Exercise
• Regular exercise can:
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Lower blood pressure
Decrease heart disease risks
Improve energy and mood
Help with digestion
Improve blood sugar control
Control weight
Strengthen muscles and bones
Lower stress
Help you sleep better
Overcoming Challenges
• Start slowly:
– Always check with your doctor before starting
an exercise program
– Always stretch before and after exercise
• Make realistic goals:
– Make your goals reachable and doable
– Build from these goals
Overcoming Challenges
(cont’d)
• Schedule exercise as you would other
appointments:
– Make exercise a priority—you are the priority in
your life
– Remember that making small changes now
can increase both the quantity and quality of
your life
Overcoming Challenges
(cont’d)
• Exercise with someone:
– Ask a friend or family member to help you
exercise or have someone exercise with you
– Seek encouragement to keep yourself
motivated and on track
– Have more fun by exercising with someone
Overcoming Challenges
(cont’d)
• Include a variety of activities:
– Choose different things to do to keep from
getting bored with the same routine
– Consider walking, bicycling, dancing, joining
a water aerobics class, using exercise videos,
doing yard work, stretching, or trying chair
exercises
What Works for You?
• Choose an activity that works for you:
– An activity that you enjoy
– An activity that your body can handle
physically
Exercise Ideas
• Walking around your house, your neighborhood, or
the mall
• Stretching, tai chi, or yoga
• Working around the house—gardening,
vacuuming, washing the car by hand, etc
• Joining an exercise class—water aerobics, yoga,
dance aerobics, etc
• Participating in a sport—tennis, golf, bowling,
swimming, bicycling, dancing, etc
• Doing chair exercises
Experts Recommend
• 30 minutes of activity every day
• Remember:
– Check with your doctor before starting an
exercise program
– Gradually build up to 30 minutes/day to keep
from getting injured, too tired, or overwhelmed
– Split up your activity during the day
– For example, exercise for 15 minutes when you
wake up and 15 minutes before you go to bed
Exercise and Diabetes
• If you have diabetes, it is important to exercise
safely:
Check your blood sugar before and after exercise
Carry a convenient source of carbohydrate with you
Wear diabetes identification
Stop exercising if you are light-headed, feel dizzy, have
pain, or experience shortness of breath
– Wear proper shoes
– Drink plenty of fluids
– Avoid exercising in extreme weather conditions
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Reference
• US Dept of Health & Human Services. 2008
Physical Activity Guidelines for Americans.
Health.gov Web site.
http://www.health.gov/paguidelines/guidelines/d
efault.aspx. Accessed January 10, 2014.