Stillwater News Press

Health & Environment

October 21, 2009

Couch to Road 10-21-09

Last week you decided to start an exercise program…

You may have come to this decision for many reasons, such as staying in shape, decreasing your risk of chronic diseases, physical appearance, or for all of the prior mentioned.

Regardless of the reason, good for YOU! Over the next few weeks my goal is to help motivate you to get off the couch, out of the house and outside for a walk or run. The final goal will be to complete the Remember the 10 5K run this coming spring.

First, to get started you need a workout plan. The American College of Sports Medicine's general guidelines are a great guide to assist you with creating a workout plan.

They recommend moderately intense cardio for 30 minutes a day, five days a week, or vigorously intense cardio for 20 minutes a day 3 times a week.

Keep in mind that moderate means you are working hard enough to sweat, but can still occasionally converse with a friend.

This recommendation is for healthy adults under the age of 65 wanting to maintain their health and reduce the risk for many chronic diseases.

Begin by setting goals for yourself that are realistic, measureable and attainable. Start by setting a goal to exercise at least one to three times per week.

For example, your goal may be to walk for 20 minutes two times per week and go to the gym and use a cardio machine one time a week for 30 minutes.

Another goal could be to walk for 20-30 minutes, three times per week. Start with your basic goal and then move toward goals centered on gradually increased intensity. Once you have set a maximum of three goals, identify those obstacles that have stood in your way in the past, or ones you may foresee standing in your way in the future.

Text Only | Photo Reprints
Health & Environment
  • Live Well 07-27-14

    The topic of the legal drinking age is an ongoing debate among American politician and citizens. Among the countries that set a legal drinking age, 18 is the most common. Along with Mongolia, Indonesia, Palau and several states in India and Egypt, the United States is an outlier with a minimum purchase age of 21.

    July 26, 2014

  • Live Well 07-20-14

    It is way too easy to hit snooze on my alarm clock.
    Exercising in the morning always seems like a good idea until the alarm starts yelling at an ungodly hour.

    July 19, 2014

  • Live Well 07-13-14

    Continuing the success of a landmark national tobacco education campaign launched in 2012, the U.S. Centers for Disease Control and Prevention is airing a second series of ads in 2014 featuring real people who are living with the effects of smoking-related diseases.

    July 13, 2014

  • Live Well 06-29-14

    Most people are aware that Stillwater Animal Welfare is full of cute cats and dogs available for adoption, but did you know that when you save a pet that your pet saves you, too?

    June 28, 2014

  • Live Well 06-22-14

    Prescription drug use is continuously on the rise in the United States due to the medical advancements of this country.

    June 21, 2014

  • brownthrasher.jpg Life at Boomer Lake 06-15-14

    Even though it has been quite rainy over the past week, the lake is once again at very healthy levels. Consequently, avian life in our neck of the woods is thriving.

    June 14, 2014 3 Photos

  • Live Well 06-15-14

    Each year National Men’s Health Week is celebrated the week leading up to and including Father’s Day.

    June 14, 2014

  • Live Well 06-08-14

    I love summer! As an educator in Stillwater Public Schools, I love summer for my students and my family.

    June 7, 2014

  • Live Well 06-01-14

    Saturday was World No Tobacco Day – a day observed around the world on May 31. The intention of this day is to observe a 24-hour period of abstinence from all forms of tobacco across the globe.

    May 31, 2014

  • Live Well 05-25-14

    Melanoma is the most serious type of skin cancer because of its ability to spread, or metastasize.

    May 24, 2014

Buy & Share Photos
NewsPress e-Edition
NewsPress Specials
AP Video
Raw: 2 Shells Hit Fuel Tank at Gaza Power Plant Raw: Massive Explosions From Airstrikes in Gaza Giant Ketchup Bottle Water Tower Up for Sale Easier Nuclear Construction Promises Fall Short Kerry: Humanitarian Cease-fire Efforts Continue Raw: Corruption Trial Begins for Former Va Gov. The Carbon Trap: US Exports Global Warming UN Security Council Calls for Gaza Cease-fire Traditional African Dishes Teach Healthy Eating 13 Struck by Lightning on Calif. Beach Baseball Hall of Famers Inducted Israel, Hamas Trade Fire Despite Truce in Gaza Italy's Nibali Set to Win First Tour De France Raw: Shipwrecked Concordia Completes Last Voyage Raw: Sea Turtle Hatchlings Emerge From Nest Raw: Massive Dust Storm Covers Phoenix 12-hour Cease-fire in Gaza Fighting Begins Raw: Bolivian Dancers Attempt to Break Record Raw: Israel, Palestine Supporters Rally in US Raw: Air Algerie Flight 5017 Wreckage
Stocks
NDN Video
"The Bachelorette" Makes Her Decision 'Hunger Games: Mockingjay Part 1' Sneak Peek GMA: Dog passes out from excitment to see owner Chapter Two: Designing for Naomi Watts Baseball Hall of Famers Inducted Florida Keys Webcam Captures Turtles Hatching Morgan Freeman Sucks Down Helium on 'Tonight Show' Robin Wright Can Dance! (WATCH) She's Back! See Paris Hilton's New Carl's Jr. Ad Big Weekend For Atlanta Braves In Cooperstown - @TheBuzzeronFox Chapter Two: Becoming a first-time director What's Got Jack Black Freaking Out at Comic-Con? Doctors Remove 232 Teeth From Teen's Mouth Bradley Cooper Explains His Voice in 'Guardians of the Galaxy' Deja vu: Another NYPD officer choke-holding a suspect 'Fifty Shades of Grey': Watch the Super Sexy First Trailer Now! Reports: Ravens RB Ray Rice Suspended For 1st 2 Games Of The Season Air Algerie plane with 119 on board missing over Mali Diamond Stone, Malik Newman, Josh Jackson and others showcase talent Free Arturo - The World's Saddest Polar Bear
Must Read