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  Tools & Tips: Exercise Tips
Make physical activity a non-negotiable priority.
Think of it as a second job; if you do not show up so many days each week you will be fired. If you do not get enough physical activity you will greatly increase your chances of developing unwanted and potentially life threatening health afflictions if not in the near future, later in life.
 
Vary the types of physical activities you engage in.
Engaging in different types of physical activities not only keeps things interesting, it is much better for your body. Engaging in different forms of exercise helps you to use all of your muscles, therefore helping to increase strength throughout the body. For example, try engaging in strength training, endurance training, and balance and flexibility exercises. Don’t limit yourself to one type of exercise.
 
Start out gradually.
If you are not physically active, do not go out one day and vigorously exercise for two hours. This often leads to extremely sore muscles and sometimes injury. The best way to begin a physical fitness routine that you will stick to is to begin slowly with light exercise. Give your body and cardiovascular system time to adjust to increased physical activity. Make sure to give your body at least one rest day a week. Even if you are already physically fit you still need to allow your body time to rest and recover. If you are not physically active it is best to begin power walking or jogging for about 15-25 minutes once a day for 2-3 days, rest one day, then increase to 30 minutes for 2-3 days. Push yourself, but do not push yourself too far. Once you have built up strength you can begin to push yourself further. To support muscle and tissue recovery after exercise, try YOR Repair®.
 
Warm up before exercise.
Engage in full body stretching exercises and spend some time walking before engaging in more vigorous exercise. Preparing your body for intense exercise is beneficial for your muscular and cardiovascular systems. You are less likely to become lightheaded or fatigued and experience injury when you prepare your body for increased physical activity. Also, stretching exercises or yoga are great activities to engage in first thing each morning to get your blood flowing, increase flexibility, and reduce the risk of injury throughout the day.
 
Set a goal for yourself.
For example, at what weight and fitness level would you like to see yourself six months from now? Accomplishing this goal will be extremely rewarding!
 
Do not get discouraged when you do not see immediate results.
The length of time it will take to see noticeable results will vary person to person. For most people, it will be at least 4 weeks before you will see noticeable results. It is most healthy for your body to lose weight at a rate of 1-2 pounds per week, depending on your current weight and fitness level.*
 
Do not wait until you are exercising and start to get thirsty to drink water!
At this point you are already dehydrated. Make sure to consume water throughout the day. Water makes up about 60% of the total body weight of a normal adult.* You lose water through sweat when exercising. Therefore, it is important to take in water before, during, and after physical activity to replenish fluid loss from exercise.*
 
Focus on your core.
Strong abdominal and back muscles are critical for strength. A strong core is a central component in overall fitness.*
 
Cool down after exercise.
Let your heart rate slowly go down and allow your muscles time to adjust and relax. This is as important as warming up for exercise. Treat your body kindly if you would like to experience good results. For example, after intense workouts try taking a leisurely walk; gradually decreasing your pace as you go. After walking engage in full body stretching exercises.
 
Make sure you are following a healthy eating plan.
Diet is a critical factor for success in any physical activity program. You need to be consuming a sufficient supply of carbohydrates, protein, and healthy fats for success. To function at its best, your body needs nutrients from all food groups.
 
These tips are suggestions to encourage healthy dietary, exercise, and lifestyle habits. Consult your physician before making any dietary changes, using YOR Health products, or beginning a physical fitness program.

To learn more about YOR Health and YOR Health products please visit www.yorhealth.com

* See full list of references.
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