| How do I
keep
going?
Here are some tips to help you stay physically active:
- Set your sights on short-term as well as long-term goals.
For
example, if your long-term goal is to walk 1 mile, then your
short- term
goal can be to walk the first quarter mile. Or if your long-term
goal is
to lose 10 pounds, then focus on the immediate goal of losing
the first
two or three pounds. With short-term goals you will be less
likely to
push yourself too hard or too long. Also, think back to where
you
started. When you compare it to where you are now, you will see
the
progress you've made.
- Discuss your program and goals with your family or friends.
Their
encouragement and understanding are important sources of support
that
can help you keep going. Your friends and family might even join
in.
- If you're having trouble sticking to your regular activity
program,
use the questions on pages 20 and 21 to think through the kinds
of
things that can affect your exercise enjoyment.
- What were your original reasons for starting an activity
program? Do
these reasons still apply or are others more important? If you
are
feeling bored or aren't enjoying a particular activity, consider
trying
another one.
By continuing to be active regularly, you'll be building a good
health
habit with benefits you can enjoy throughout your life.
How can I
become more
active throughout my day?
To become more physically active throughout your day, take
advantage of
any opportunity to get up and move around. Here are some examples:
- Use the stairs - up and down - instead of the elevator.
Start with
one flight of stairs and gradually build up to more.
- Park a few blocks from the office or store and walk the rest
of the
way. Or if you ride on public transportation, get off a stop or
two
before and walk a few blocks.
- Take an activity break - get up and stretch, walk around and
give
your muscles and mind a chance to relax.
- Instead of eating that extra snack, take a brisk stroll
around the
neighborhood.
- Do housework, such as vacuuming, at a more brisk pace.
- Mow your own lawn.
- Carry your own groceries.
- Go dancing instead of seeing a movie.
- Take a walk after dinner instead of watching TV.
If you have a family, encourage them to take
part in an
exercise program and recreational activities they can either share
with
you or do on their own. It is best to build healthy habits when
children
are young. When parents are active, children are more likely to be
active
and stay active after they become adults.
Whatever your age, moderate physical activity can become a good
health
habit with lifelong benefits.
A prescription for your health
Feel better
Look better
Work better
Live an active life!
For more information about heart health, contact:
National Heart, Lung, and Blood
Institute
Education Programs Information Center
P. 0.
Box
30105
Bethesda, Maryland 20824-0105, or
Your local American Heart Association or call 1-800-AHA-USA1
(1-800-242-8721)
DISCRIMINATION PROHIBITED: Under
provisions of
applicable public laws enacted by Congress since 1964, no person
shall, on
the grounds of race, color, national origin, handicap or age, be
excluded
from participation in, be denied the benefits of, or be subjected
to
discrimination under any program or activity (or on the basis of
sex, with
respect to any education program or activity) receiving Federal
financial
assistance. In addition, Executive Order 11141 prohibits
discrimination on
the basis of age by contractors and subcontractors in the
performance of
Federal contracts and Executive Order 11246 states that no
federally
funded contractor may discriminate against any employee or
applicant for
employment because of race, color, religion, sex, or national
origin.
Programs of the National Heart, Lung, and Blood Institute are
operated in
compliance with these laws and Executive Orders.
|
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