#TIME FOR ME PROGRAM DRIVERS#
Light-colored clothes and a reflective vest help drivers notice you.ĭo a five-minute warm-up and cool-down. Dress in layers so you can peel off garments if you get hot. Wear lighter clothes than you’d need if standing still. Choose shoes with “breathable” uppers, such as nylon mesh.ĭress for comfort and safety. Shop at the end of the day when your feet are at their largest size. Comfort is the key when buying shoes for walking. Look for supportive but flexible soles that cushion your feet. Quiet streets with side- walks, park trails, athletic tracks at local schools, or shopping malls are often good choices.īuy a good pair of shoes. For a greater challenge, you can add time, distance, or hills to improve endurance or use resistance bands to tone while you walk.įollow these tips to get the best workout from your walks:įind a safe place to walk. It doesn’t jar joints or raise your heart rate to dangerous levels. Walking is usually safe for people of any age or level of fitness and can easily be adjusted to a comfortable speed. Each session should last at least 10 minutes. (Note: If you prefer a mix, 10 minutes of vigorous activity equals roughly 20 minutes of moderate activity.) Raising your weekly goal to five hours of moderate activity, or two-and-a-half hours of vigorous activity, nets additional health benefits, especially weight loss. The Physical Activity Guidelines for Americans recommend accumulating a weekly total of at least two- and-a-half hours of moderate aerobic activity, or one hour and 15 minutes of vigorous aerobic activity. These are the activities that are associated with lower risk for many diseases and longer life span. They consist of activities that make the heart and lungs work harder: think of walking, biking, running, and swimming, for example.Īerobic exercise temporarily boosts your heart rate and breathing, allowing more oxygen to reach your muscles and tuning up cardiovascular endurance. Often called cardio or endurance activities, aerobic activities are great for burning calories and paring down unwanted fat.
Read on to learn more about each component of a balanced exercise program in greater depth and suggest a mix of activities and exercises to get you going. To cool down, slow your activity and the intensity for five to 10 minutes, then finish off with stretches to help prevent stiffness. The warm-up should consist of gentle exercise, such as marching in place, to loosen up your muscles and get more oxygen-rich blood flowing to them. For example, three 10-minute walks can get you to your daily goal of 30 minutes of aerobic exercise.Įach workout should also include a simple warm-up at the beginning and a cool-down at the end. If this all sounds overwhelming, remember that workouts can be broken up into smaller segments.
In fact, to get the most benefits from your routine, you want a mix of activities during the course of a week. There is no single type of exercise that can take care of all your needs.
#TIME FOR ME PROGRAM HOW TO#
A Harvard Health article How to Build an Exercise Plan A Guide to Getting Started and Developing a Balanced Plan What type of exercise should you do?
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