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.

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