Exercise today

Good morning everyone!

It's time to exercise. If you have not already started your exercise program for the year I am going to give you motivation to begin. If you are currently on a regular routine of exercising, good for you and strive to improve.

I have a lot of personal experience with exercise training. I taught aerobic exercise and strength training for 11 years, I have run 8 marathons and participated in 4 triathlons, I run 8 - 10 miles a day, and taught physical education at a local elementary school. I exercise to stay healthy and that is what I want for you too.

You can start today and this is how:

• Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a 5K (kilometer) race or to lower your blood pressure? Having clear goals can help you gauge your progress.

Most adults should aim for at least 300 minutes of moderate-intensity aerobic activity — or 150 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week.

• Plan a logical progression of activity. I recommend you start slow and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that suits you best.

• Think about how you'll build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.

• Plan to include different activities. Different activities, or cross-training, reduces the chances of overusing a particular muscle group and will help prevent injuries. Cross training also helps you from getting bored of exercising. I suggest what is most convenient and enjoyable to you; such as walking, swimming, running and strength training.

• Allow time for recovery. Many people start exercising intensely and do not take time to stretch after. This part of your routine is as important as exercising. Learning how to stretch the muscles you used that day will help prevent injuries and tight muscles later in the day. Plan time between sessions for your body to rest and recover. Visit the following website for information about stretching: http://weboflife.ksc.nasa.gov/exerciseandaging/chapter4_stretching.html

• Put it on paper. A written plan may encourage you to stay on track.

My walking group

We can do this together. Join my walking group that I will begin on Sunday, January 17 at 9:30 at Shomrei Torah Synagogue, 7353 Valley Circle Blvd. (meet near the guard booth on the sidewalk). We will power walk for 45 minutes and then stretch for 15. It is only 1 hour of your time! I look forward to seeing you next week.