Men's Health
Sports Injuries
Exercise: The Right Program and the Right Preparation
Finding the right exercise program and the right preparation:
To be physically fit you don't have to exercise hard for long periods of time. Experts
agree that physical activity does not have to be vigorous, and suggest at least 30 minutes
of moderate physical activity daily, or on most days of the week.
To become and maintain physical fitness, orthopaedists advise following
a balanced fitness program based on these tips developed by the American Academy of
Orthopaedic Surgeons (AAOS):
- Choose an activity that you will enjoy, not one that everyone else is
doing, or one that you might end up not liking. You are more likely to continue exercising if you are doing something that you like.
- In the beginning, follow a program that includes moderate
physical activity. For 30 minutes a day, choose a variety of different activities
such as bicycle riding, working in the yard/garden, or walking around the neighborhood. If
30 minutes of activity is too much, or too difficult for you at first, break your program
into shorter intervals, such as a 15-minute walk in the morning and 15 minutes of yard
work later in the day.
- If, when beginning your exercise program, you develop some muscle
soreness, be persistent and don't stop exercising. Soreness will disappear as you exercise
regularly. Start out slowly, and if one activity hurts too much, switch to something else.
However, do stop exercising if you experience severe pain and
swelling.
- Proper warm-up with stretching exercises before beginning your daily
program is crucial.
- Cool down after exercising is also important, as is 10 minutes of
stretching or walking after your daily program.
- Start your exercise program at a time of day that will not be too
uncomfortable -- not too soon after eating or when it is too warm.
- Be sure to wear comfortable shoes that:
- provide good support
- do not cause blisters or calluses
- have arch supports
- elevate the heel one-half to three-quarters of an inch above the sole
- have the upper part made of materials that breathe
- Wear appropriate and comfortable clothing.
- Keep exercising regularly -- if you stop following your fitness program
the benefits begin to diminish in 2 weeks and disappear in 2 to 8 months.
- Consult your physician before increasing the intensity of your program,
or beginning any vigorous physical activity. This is particularly true if you have an
existing health problem.
This page was last updated on: February 1, 2008.
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