If you've checked one or more items, see
your doctor before you start. If you've checked no items, you can start on a
gradual, sensible program of increased activity tailored to your needs. If you
feel any of the physical symptoms listed above when you start your exercise
program, contact your doctor right away.
*This checklist has been
developed from several sources, particularly the Physical Activity Readiness
Questionnaire, British Columbia Ministry of Health, Department of National
Health and Welfare, Canada (revised 1992).
Myth 1. Exercising makes you tired.
As they become more physically fit, most
people feel physical activity gives them even more energy than before.
Regular, moderate-to-brisk exercise can also help you reduce fatigue and
manage stress.
Myth 2. Exercising takes too much
time.
It only takes a few minutes a day to
become more physically active. To condition your heart and lungs, regular
exercise does not have to take more than about 30 to 60 minutes, three or four
times a week. If you don't have 30 minutes in your schedule for an exercise
break, try to find two 15-minute periods or even three 10-minute periods. Once
you discover how much you enjoy these exercise breaks, you may want to make
them a habit! Then physical activity becomes a natural part of your life.
Myth 3. All exercises give you the
same benefits.
All physical activities can give you
enjoyment. Low-intensity activities - if performed daily - also can have some
long-term health benefits and lower your risk of heart disease. But only
regular, brisk and sustained exercises such as brisk walking, jogging or
swimming improve the efficiency of your heart and lungs and burn off
substantial extra calories. Other activities may give you other benefits such
as increased flexibility or muscle strength, depending on the type of
activity.
Myth 4. The older you are, the less
exercise you need.
We tend to become less active with age,
and therefore need to make sure we are getting enough physical activity. In
general, middle-aged and older people benefit from regular physical activity
just as young people do. Age need not be a limitation. In fact, regular
physical activity in older persons increases their capacity to perform
activities of daily living. What is important, no matter what your age, is
tailoring the activity program to your own fitness level.
Myth 5. You have to be athletic to
exercise.
Most physical activities do not require
any special athletic skills. In fact, many people who found school sports
difficult have discovered that these other activities are easy to do and
enjoy. A perfect example is walking - an activity that requires no special
talent, athletic ability or equipment.
