PHYSICAL ACTIVITY:
- Boosts energy.
- Increases ability to concentrate.
- Makes you feel great because your body will produce endorphins, which naturally relieve pain and induce feelings of well being and relaxation.
- Improves physical appearance, enhances self-esteem and self-confidence.
- Helps you fall asleep faster and improves sleep quality.
- Means fewer illnesses- physically fit people are more resistant to diseases.
- Strengthens your heart which is constantly being called upon to "fight or flight" from job, school, family, financial, relationships and every other kind of stressor you confront daily.
BUT I HATE TO EXERCISE!
Change the “E” word from exercise to enjoyment. Find activities that you love to do and that match your personality. If you love the outdoors, go hiking or biking. Dancing, gardening, or skating might be your passion.
Do it to music. Plug yourself in and listen to music, news or books-on-tape.
Use personal muscle power for transportation. Bike to school or to the store, walk to lunch or to your next class, or get “in-line” and skate around campus.
Check out the Dragon Wellness Center with it's full line of strength equipment, free weights, treadmills, elliptical trainers, basketball courts, and group exercise classes.
Get a partner. Exercising with someone else can be more fun.
Vary your routine. You may be less likely to get bored or injured if you change your routine. Walk one day. Bicycle the next. Do a set of Pilates exercises at home another day.
Choosing the Best Type of Activity For You
Questions to ask yourself to help you decide which forms of physical activity might be right for you. Includes a sample physical activity plan.
Following are a few key questions* that can help you decide which forms of physical activity might be right for you.
How physically fit are you now? If you haven’t been active recently, start out slowly - for example, walking 15-20 minutes or beginning at a low level on some cardio equipment for 10-15 minutes. If you overdo, you increase your risk for injury.
What do you want from your physical activity? Do you want to run a race in a few months, or just be able to maintain a moderate level of activity for 30 minutes? You can find fitness in a lot of enjoyable activities.
Do you prefer to be alone or with others when you are being active? Some people do better with exercise buddies, while others prefer the time alone. Find what motivates you.
Do you prefer indoors or outdoors? Getting active doesn’t have to be “working out at Dragon Wellness Center” – you can walk around Fargo-Moorhead bike trails and parks or adventure out to Lakes Country.
How much time are you willing to commit?
When can you fit activity into your schedule? – It can help to write your activity time into your planner or to find 10-15 minutes a few times a day you can get active.
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Sticking to An Exercise Program
You have a plan, but how do you maintain it? Tips for keeping up with your physical activity, determining your target heart rate range, and an example of a physical activity diary.
Now you’ve figured out what you want to do and have a plan, but how can you maintain this plan?
Find a regular time every day – you may want to do short times of activity several times a day. Look ahead at your classes, meetings, and other commitments – when do you have 10 or 15 minutes for a quick walk, a little dancing in your living room or walking a few staircases?
Keep a daily log or diary of your activities. Build in a reward system for reaching your goals – gold stars on your calendar, sign up for a massage, get a facial, go out to a movie, or just take time to read a book!
Check your progress. Can you walk a certain distance faster now than when you began or is your heart rate slower now?
Focus on the benefits of physical activity. Notice that you feel relaxed, energized, and refreshed, and that your concentration and sleep have improved.
Post your goals where you can see them each day.
Get support from your family and friends by telling them about your goals or enlisting them to join you.
CALCULATE YOUR TARGET HEART RATE RANGE
To
determine your target heart rate range, you must first understand how to
take your pulse rate accurately. Pictured at right is where the radial pulse
can be located. You will need your resting heart rate to calculate your
target heart rate range. The ideal time to find your true resting heart
rate is in the morning, before you get out of bed. Count your pulse for
one whole minute to find your resting heart rate.EXAMPLE OF A PHYSICAL ACTIVITY DIARY
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