Exercise and Fitness

Cardiovascular Training:

The first step in beginning a cardiovascular training program is to determine whether such training places you at a health risk. If you are over 50 years of age, have a personal or family history of heart disease or high blood pressure, you should meet with your medical doctor before beginning any cardiovasular training program. Once you are determined to be in "well" health, begin a slow and steady program that has been designed with your specific needs in mind.
Begin exercising slowly and at "conversational pace." (You should be able to participate in a conversation while exercising.) When you feel comfortable, increase the level of exercise paying close attention to your specific needs.

Flexibility:

Everyone should stretch, regardless of age or flexibility!

Why?

Reduce muscle tension and stress
Improve coordination and body awareness
Increase flexibility and range of motion
Reduce the risk of strain from unexpected over-stretching
Improve circulation
Preparation for other physical activities

Types of Stretching:

Static Stretching- holding a comfortable lengthened position for 15-30 seconds. As the stretch feeling diminishes, the stretch is increased.
Ballistic Stretching- rapid bouncing to force the target muscle to elongate, unfortunately, this type of stretch may cause the muscle to shorten rather than lengthen due to muscle spasm and injury. Any increases in length may result in muscle tearing.
Passive Stretching- done with a partner, this type of stretch can be either static or ballistic. The partner moves the body part to a position of light resistance, at which time the person being stretched provides a mild resistance of 8-10 seconds. Upon relaxation, the stretch is increased. If performed carelessly this techique can cause muscle injury. When performed correctly, tissue elongation is cumulative and very effective.

How to Stretch:

Warming Up- Always warm up before stretching. In order to increase blood flow muscles, walk at a brisk pace or ride a stationary bicycle at a low resistance for several minutes prior to commencing. Movement of upper extremities is essential for these activities to warm up the upper body.

How Long/ How Much- Stretches should be held for at least 10 seconds per stretch although 30 seconds to 2 minutes is preferred. Do not strain. The stretch should be comfortable. Return to neutral slowly. Never change position quickly after a stretch is completed, or muscle spasm may occur. Some post-stretch soreness is normal and should not limit your activities. An average stretch routine should require approximately 15 minutes.

Breathing- Do not hold your breath while stretching. Abdominal breathing is advised. Exhale as you move into the stretch and continue relaxed, rhythmic breathing for the duration of the stretch.

Frequency- Ideallly, you should stretch before and after exercises. When possible, attempt to integrate stretching into your daily routine.

Repetitions- Shorter stretches ( 30 seconds or less) should be repeated 2-3 times a day. Longer stretches 1-2 minutes, can be performed once.

Recommended Reading:

Stretching by Bob Anderson, Shelter Publications,Inc.
Facilitated Stretching by Robert McAtee, Human Kinetics Publishers

Diet:

How can you determine whether your body fat content is within a good range? Sophisticated measurement devices that can be used to get a rather precise measurement, but are not readily available to the public. The Centers for Disease Control has posted on its website the "Body Mass Index" vistit the centers for disease control web site, for more information and tips for you to follow.

Principles of Perfect Posture:

Posture Perfect- Your mother was right when she told you to stand and sit up straight. Not only does proper posture helps you appear healthier than a slouching frame, but also promotes better musculoskeletal and organ function. Try this: slouch forward, and attempt to take a deep breath. Now, sit up straight and do the same. You will surely find that it is easier with a proper posture.