Exercise: Getting Started

Stretching

1. Stretch until you feel the muscle pull, but not until you feel pain.
2. Avoid bouncing movements. This causes injuries to your muscles. Instead, hold the stretch still for 10-15 seconds.
3. Be sure to stretch all of the major muscle groups.
4. Stretching helps to increase flexibility.
5. Be sure to warm-up your muscles before stretching. Stretching “cold” muscles increases your chance of injury.

Warm-Up/Cool-down

1. Do an active, low intensity warm-up for about 5 minutes before exercising to prepare your muscles, heart, and lungs for exercise.
2. Do an active low intensity cool-down for about 5 minutes after exercise to bring your heart rate and breathing down.
3. Prepare yourself for your specific activity. For example, warm-up by swimming if that is the activity you plan to do.

Tips for Walking Outside During the Winter Months

Just because it’s cold outside, doesn’t mean you should stay indoors – you just need to be more careful. Follow these tips for walking outside during the winter months and have fun!

What to wear

• Gloves or mittens – helps prevent frostbite
• Hats – up to 40% of all body heat is lost through the head.
• Sunglasses – especially on sunny days when there is snow on the ground – the glare can be pretty intense.
• Scarves – if wrapped around your face and mouth, air will be warmed before going to the lungs – this makes it easier to breath.
• Appropriate footwear – depending on where you are walking, tennis shoes should be ok. Be certain your path is not icy. If walking or playing in snow, waterproof boots might be more appropriate. Use your best judgment.
• Socks – maybe even 2 pairs!
• Pants – long underwear or tight pants not made of denim or cotton are best. Running pants are a good choice.
• Try to have all exposed areas covered to protect from frost bite.

How to layer your clothing

• Next to your skin – try to wear long underwear or clothing made of polypropylene, Thinsulate, and silk. These materials pull sweat away from the skin. Cotton or wool traps moisture, which increases the chance of hypothermia!!
• Insulating layer – this is the layer that will keep you warm. Try such things as wool, fleece, a down jacket, shirt or a vest.
• Outside layer– Windproof or waterproof jackets are best to protect you from rain, sleet, or snow.

Walking times and safety tips

• Remember that it gets dark early in the evening.
• Bring a flashlight and/or wear something reflective so others can see you.
• Walk with a buddy and keep a first aid kit handy for safety reasons.
• Even though it’s cold your body is still sweating. Drink water before, after, and during exercise.

Where

• There are many local parks that have clear walking paths all year round.
• In your neighborhood-be sure it is safe (street lights and clear, ice-free paths, etc.).
• If the weather is bad, some gyms may have indoor tracks as well. Call your local facilities for details or walk at the mall.

Plan ahead

• Have a back-up plan if the weather doesn’t cooperate.
• Exercise videos or a gym membership are good ideas.

Tips for Summer Exercise and Activities

Clothing

• Wear loose-fitting, light-colored, breathable clothing. Keep in mind that dark clothes retain heat.
• Wear a wide-brimmed hat to keep the sun off your face and neck.
• Use a high-SPF, sweat-proof sun block. (Sweating may wash it away, so you might want to keep a small tube with you.)

Drinking Water

• Before: drink one to two cups (8 to16 ounces) of water 15 minutes before you exercise.
• During: drink one-half to one cup of water (4 to 8 ounces) every 15 minutes during exercise.
• After: drink two cups of water (16 ounces) when you finish.
• Remember to drink water while swimming; you may not notice that you are sweating while in the pool.
• Remember that sports drinks are a RED; try and stick to water.
• Do not only drink when you are thirsty; it is important to stay hydrated at all times.

Location

• Try to stay in a shaded area.
• Don’t exercise during peak hours (11a.m. – 3 p.m.) because of heat and humidity. Instead, try to exercise in the morning or evening.