Starting an Exercise Plan

Thinking about starting an exercise program? Start by giving yourself a pat on the back. Physical activity can not only help you lose weight, it can reduce your risk of chronic disease, improve your balance and coordination, and even improve your ability to sleep and your self-esteem. While the benefits are clear, you may not know how to get started. Here are some tips to help you on your way to a healthier lifestyle.

Create a Plan
When it comes to fitness, one size doesn’t fit all. You need to have a plan that’s right for you. Start by following these basic steps:

Assess your fitness level. Record your baseline fitness scores such as aerobic fitness, muscular fitness, flexibility, and body composition. Your healthcare professional can help you.
Set clear goals. Do you want to lose weight? Or do you have another motivation, such as preparing for a 5K race?
Consider your strengths and weaknesses, likes and dislikes. The more you enjoy it, the more you’ll do it.
Think about how you can build activity into your daily routine.

Understand the Basics of Exercise
There are three basic components that go into a healthy fitness plan: aerobic activity, strength training, and stretching.

Aerobic activity. Any time you are active, your body needs additional energy. This is obtained from two sources: carbohydrates and stored fat. The key to losing weight is to draw on the fat rather than on the carbohydrate reserves by doing longer, lower intensity aerobic activity. For example, a 30-minute brisk walk will burn more fat than a 100-yard sprint.
Strength training. This is a type of resistance exercise that helps improve muscle tone and burn fat. The exercises are repeated over time until they become comfortable.
Stretching. It’s easy to forget this important step in your fitness routine, but don’t. Proper stretching after a workout can help increase flexibility and range of motion in your joints, improve circulation, enhance coordination, improve posture, and relieve stress.

Some simple rules for success

Always start out slow and gradually increase your level of activity. You don’t want to injure yourself or burn out too quickly.
Vary your routine. You’re more likely to stick with it if you’re not bored.
Make it work for your lifestyle. Finding time to exercise is one of the biggest hurdles. Try watching TV while pedaling a stationary bike or simply marching in place. Take the stairs instead of the elevator, etc.

Above all, listen to your body. Watch for warning signs like pain, shortness of breath, dizziness, or nausea. And take it easy.

-- Beth Adamo

Related Links:

Women's Health -- An Exercise Plan

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.