Week 6: Becoming More Physically Active, Part 2


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Becoming More Physically Active, Part 2

Research shows that being active will:

  • Help you lose weight and keep it off
  • Lower your blood sugar
  • Help you feel better
  • Make you more physically fit
  • Make it easier for you to do your daily work, like climbing stairs
  • Lower your risk for some kinds of cancer
  • Lower your risk for heart disease by raising HDL (the “good” cholesterol in the blood), lowering trigylcerides and blood pressure
    1 mile of brisk walking (about 20 minutes) burns approximately 100 calories

Below are some guidelines about being physically active:

Make a Weekly Plan
  • Include information about what activity you will do, when you will do it, and for how long.
Wear a Good Pair of Shoes
  • Wear cotton socks.
  • If possible, go to the store right after you’ve been active.  That way, your feet will be the size they are when you’re warmed up.  They should NOT need to “stretch out” later.
  • The shoes should bend easily at the ball of your feet (just behind your toes).
Warm Up and Cool Down

  • Warm Up–Do whatever activity you plan to do but at a lower intensity (lower heart rate) for a brief time.  This may mean walking slowly for a few minutes before speeding up.
  • Cool Down–Do whatever activity you have been doing, but at a lower intensity (lower heart rate) for a brief time.
  • Do a few minutes of mild stretching after warming up and cooling down.

When you stretch:

  • Hold the stretch steady for 15 to 30 seconds; Relax then repeat 3 to 5 times.
  • Breathe slowly in and out.  Do NOT hold your breath.
  • Never stretch if you have pain before you begin.  If a stretch causes pain, stop doing it.  Listen to your body!