STICKING TO YOUR EXERCISE PROGRAM Don’t Fall Off the Treadmill (or Bike, or Rower, or ... )
You know the benefits of exercise — they’re probably what motivated you to start exercising in the first place. If you need a reminder here are just a few: • Three hours of exercise a week reduced pain and disability by 47% in people with knee arthritis. • Exercise reduced the progression of dementia by 50%. • Exercise reduced the risk of hip fracture in post- menopausal women by 47%. • A meta-analysis showed exercise decreased anxiety by 48%. • A low dose of exercise relieves depression in 30% of people, a higher dose works for 47% of people. • A 12-year study of 10,000 Harvard alumni showed that people who exercised were 23% less likely to die prematurely. • Exercise is the No. 1 treatment for fatigue. Knowing you should exercise or why you should exercise isn’t the problem. Actually getting up and doing it is. Here are our top tips for making sure you stick to your exercise plan:
SET REALISTIC GOALS. Don’t try to go from zero to hero overnight. Start with small, achievable goals and increase them gradually. Make winning easy — that helps you build motivation and an exercise habit. For some people, that might mean starting with a daily 10-minute walk. For some people, that bar is too high.
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