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Exercise – How You Can Get Started


By AdvoCare Corporate Staff

Talk to your doctor about how much exercise is right for you, especially if you have any health problems, or if you’re pregnant or elderly. A good goal for many people is to work up to exercising four to six times a week for 30 to 60 minutes at a time. Remember though, exercise has so many benefits that any amount is better than none.

Start every workout with a warm-up. This will make your muscles and joints more flexible. Spend 5 to 10 minutes doing some light calisthenics and stretching exercises and perhaps brisk walking. Do the same thing when you’re done working out, until your heart rate returns to normal. Stretching at the end of a workout is just as important (maybe more important) as at the beginning. Pay attention to your body. Stop exercising if you feel very out of breath, dizzy, faint or nauseated, or have pain.

The best exercise is the one that you will do. Walking is considered one of the best choices because it’s easy, safe and cheap. Brisk walking can burn as many calories as running, but is less likely than running or jogging to cause injuries. And it doesn’t require any training or special equipment, except for good shoes. Walking is an aerobic and weight-bearing exercise, so it is good for your heart and helps prevent osteoporosis.

The term weight-bearing exercise is used to describe exercises that work against the force of gravity. Weight-bearing exercise is important for building strong bones. Having strong bones helps prevent osteoporosis and bone fractures later in life. Examples of weight-bearing exercises include walking, jogging, hiking, climbing stairs, dancing and weight training.

Weight training, or strength training, builds strength and muscles. Calisthenics like pushups are also considered weight training exercises. Lifting weights is a weight training exercise. If you have high blood pressure or other health problems, talk to your family doctor before beginning weight training.

Aerobic exercise is the type that moves large muscle groups and causes you to breathe more deeply and your heart to work harder to pump blood. It’s also called cardiovascular exercise. It improves the health of your heart and lungs. Examples include walking, jogging, running, aerobic dance, bicycling, rowing, swimming and cross-country skiing.

Here are some tips that will help you sneak exercise into your day:

  • Take the stairs instead of the elevator
  • Go for a walk during your coffee break or lunch
  • Walk all or part of the way to work
  • Do housework at a fast pace
  • Rake leaves or do other yard work

This article was submitted by Pamela Klim, Independent Advocare Distributor. Pam’s passion is helping others achieve optimal health and wellness, weight loss, and/or sports performance with Advocare. Founded in 1993, they have set the industry standard for safety testing and cutting-edge science, using only the highest quality raw materials obtainable to make their supplements. Advocare’s full-spectrum line of supplements are for men, women, and athletes, and cover everything from weight loss, energy and mental focus, and sports performance to overall general health and wellness. They have been designed for anyone who wants to feel better, look better, and perform better every day. Pam also helps others share the products and pursue the Advocare income opportunity. For more information, please contact Pam at 563-940-2295, by email: klimwellness@gmail.com, or website: www.advocare.com/03034246.