Recapture Your Health

Excerpt - Choose the Right Exercise for You

(This article is an excerpt from our book, Recapture Your Health, that has been adapted for use on this website.)

One of the keys to success in doing an exercise program is to have fun and enjoy it! There is one exercise that has been documented as bringing great health benefits to all who do it. It is aerobic exercise, done for at least 20 minutes, three times a week. However, not everybody can do aerobics. So just find something you like, that you will do regularly. Start your exercise program with any form or kind of exercise that you enjoy and will do consistently. Choose one or more activities that you enjoy, and just start to do it regularly, in a moderate way -- don't overdo at the beginning.

If you have not exercised for a long time or have been very ill and are weak, you can start by doing 5 or 10 minutes of very simple, beneficial exercises like walking or rebounding (gentle bouncing on a mini-trampoline). Doing one or more of these two exercises several times a day will slowly start to build up your strength.

Those of you who are stronger can choose any activity that you enjoy. The length of time can be flexible according to what is reasonably comfortable for your body. Those who wish to begin aerobics will get the most benefit from the least amount of time by doing aerobics for 20 minutes, three times a week (not including warm-up and cool down). Please note that if you are over 20 and wish to start aerobics or any type of exercise that affects the heart rate, check with your doctor to see if you need a stress test before beginning your exercise program.

When doing aerobics, you must exercise at the correct heart rate for your age and condition. For more information about aerobics, including heart rate charts, visit http://www.ifafitness.com.

Exercising on a regular schedule is so beneficial for the body and for promoting health. Remember, it will usually take some time for your body to become used to a new exercise program. Some people feel so good when they start exercising, they do a lot, and it turns out to be more than they can handle. So be careful not to overdo, especially at the beginning. If you feel any pain or discomfort during or after exercise, get it checked by a sports medicine practitioner or general physician.

One of the benefits of exercise is how good it makes you feel. Most people start to feel better almost immediately when they begin to exercise regularly (other than a few tired muscles at the beginning for some) and the health benefits continue to accumulate over time. If you are doing aerobics, it generally takes 6 to 8 weeks to really reach the benefits of your exercise program.

This is enough information to get you started on an exercise regime. Information to help you choose the kind of exercise that will benefit your specific health condition and other helpful tips for exercising are included in our book, Recapture Your Health. The more you know about how exercise helps you, the more your exercise can be effective in bringing the health benefits you desire. More information is also available in the book, Fitness for Dummies by Suzanne Schlosberg and Liz Neporent (Wiley, John & Sons, 1999). Information about exercise is also available on Dr. Stoll's website at www.askwaltstollmd.com, in the archives.

There is also a special page of products carried by Internatural which are relevant to the practice of the 3LS Wellness Program.

Please remember that the three legs of the 3LS Wellness Program -- Skilled Relaxation, Whole Foods Diet, and Right Exercise -- work synchronistically. Each practice supports and helps the other. Thus, whether you are healing a chronic condition or wishing to maintain good health, doing all three practices simultaneously will help you the most. Thus to receive the greatest health benefits, it is recommended that you learn about and do all of them.

To order Recapture Your Health,

visit the website of Sunrise Health Coach Publications: www.sunrisehealthcoach.com

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