| 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)
DISCRIMINATION PROHIBITED: Under provisions of
applicable public laws enacted by Congress since 1964,
no person shall, on the grounds of race, color, national
origin, handicap or age, be excluded from participation
in, be denied the benefits of, or be subjected to discrimination
under any program or activity (or on the basis of sex,
with respect to any education program or activity) receiving
Federal financial assistance. In addition, Executive Order
11141 prohibits discrimination on the basis of age by
contractors and subcontractors in the performance of Federal
contracts and Executive Order 11246 states that no federally
funded contractor may discriminate against any employee
or applicant for employment because of race, color, religion,
sex, or national origin. Programs of the National Heart,
Lung, and Blood Institute are operated in compliance with
these laws and Executive Orders.
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