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 04-13-14

    The American way has come to include alcohol and drinking at many social events.

    April 12, 2014

  • Live Well 04-06-14

    April is the first month of spring. The sun is shining, the birds are chirping, and children are running around with spring fever.

    April 5, 2014

  • Live Well 03-30-14

    As March comes to an end, National Nutrition Month concludes, and with spring readily approaching,

    March 29, 2014

  • Live Well 03-16-14

    Do you, or someone you know, need to purchase assistive technology or medical equipment because of an injury or newly acquired medical condition?

    March 15, 2014

  • Live Well 03-02-14

    I was watching the finale of the Biggest Loser a few weeks ago — a show that I generally enjoy — and was astounded by the appearance of the winner.

    March 1, 2014

  • Live Well 02-23-14

    Will you wake up if your smoke alarm goes off during the night after you have removed your hearing aids?

    February 22, 2014

  • Live Well 02-16-14

    This time of the year, hearts are everywhere.

    February 15, 2014

  • LIve Well

    One of the favorite parts of my job is the work I get to do with schools in Payne County.

    February 8, 2014

  • Study: Blood type may influence heart disease risk

    People with blood type A, B, or AB had a higher risk for coronary heart disease when compared with those with blood type O, according to new research published in Arteriosclerosis, Thrombosis and Vascular Biology, an American Heart Association journal.

    August 17, 2012

  • Ambulance trust talks fees and subsidy with City Council

    February 22, 2011

Buy & Share Photos
NewsPress e-Edition
NewsPress Specials
AP Video
NDN Video
Must Read