Are you ready to start exercising, but don't know where to start? This quiz from the CDC and AARP can get you off on the right foot.
1. To get the best workout possible, you need to visit a gym.
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You don't have to do calisthenics or aerobics to get exercise. You can get enough exercise through daily activities. Count walking the dog, working in the garden, or cleaning up the house as your daily exercise.
2. For the best home workout, follow an exercise video—even if you can't stand working out in front of the TV.
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If you hate exercise videos, don't do them. Pick an activity that you enjoy so you'll stick with it. If walking briskly around the block is more appealing, then do that. If working in the garden is your passion, then do that.
3. It's important to include some kind of aerobic activity in your exercise routine.
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Activities such as walking, swimming, and dancing increase your heart rate and breathing. This makes your heart, lungs, and circulatory system healthier. Aerobic exercise may also delay or prevent such diseases as diabetes and heart disease.
4. Working out with weights is too strenuous for older people.
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No matter your age, weight training can help build muscles and help prevent osteoporosis. Weight training also helps keep your weight and your blood sugar under control and can be particularly good for people with arthritis and heart disease. And don't forget that cycling, swimming, hiking, golfing, tennis, shuffleboard, and bowling also help maintain muscle health.
5. Stretching exercises can help prevent falls.
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Stretching exercises help improve your flexibility and keep your body limber. These exercises also may help slow the development of arthritis. Balancing exercises, such as briefly standing on one leg, also help prevent falls.
6. Whatever exercise you choose to do, start out slowly and work up.
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See your doctor before you start, and once cleared to begin exercising, gradually build the intensity and length of your workouts. If you try to do too much too soon, you can end up with an injury. Try to include exercises from all four areas: endurance (aerobic activity), strength (weight training), flexibility (stretching), and balance.
7. Always talk to your doctor before beginning a new exercise program.
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Your doctor may want to give you a physical examination to assess your health. He or she may also be able to suggest exercises that are best for you.
8. Remember, "no pain, no gain."
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Experts say you don't need to do strenuous exercises to gain health benefits. Moderate exercise is just fine. In fact, because you're not overdoing it, you'll be more likely to stick with a moderate program than one that pushes you too hard. The key is listening to your body. Rest when necessary, and always drink water—before, during, and after exercise.
