Making Workouts work: How to Choose Your Exercise
Expert researchers, major health organizations and public health officials are unanimous in saying that to reap the health benefits of exercise, you need to aim for at least 150 minutes a week, preferably at least over five days, at a level that's at least moderately intense.
When beginning any exercise program, start slowly and increase the intensity and length of your workouts gradually.
How to Choose Your Exercises?
- Do the type of activity you are most attracted to. Brisk walking is the exercise most experts recommend first
- Choose an activity you like that will fit into your schedule.
Here is a list of activities in order of calories burned:
1. Running 6mph
2. Stair Climber
3. Step Aerobics
4. Outdoor Biking
5. Tennis (Singles}
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6. Swimming (laps)
7. Rowing Machine
8. Stationary Bike
9. Hiking (no pack)
10. Jazzercise
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11. Golf (carrying clubs)
12. Walking 3.5 mph
13. Waking 2.5mph
14. Weight Lifting
15. Yoga
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Stick To It Strategies
- Pick the same time of day
- Exercise near home or work
- Exercise outdoors
- Join a health club
- Exercise with friends or family
- Weigh Yourself
- Watch TV during Workout
- Walk the dog
- Listen to Music During Workout
Remember, the power is yours!
Credit: 'Consumer Reports' - January 2005
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