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Exercise and
Your Heart: A Guide to
Physical Activity
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)
National Heart, Lung, and
Blood Institute
Path:
Home>Education>Fitness
and Physical Activity Information>Exercise
and Your Heart: How Do I Keep Going?
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