Exercise Do's and Don'ts

Fitness Do's

Change your attitude. You will be slim and healthy; you will obtain your goal. Think positve and take action to make that come true, and it will!

Most diet books suggest seeing a doctor before starting a diet, and we often ignore this. But it's a great idea, so try it. Make your doctor part of your weight loss team.

Schedule in exercise and make it a priority. Do it in the morning, if that's the only way you'll be sure you'll meet your exercise goal. Schedule in 20 minutes a day every day--and start now! Exercise works! Even if you only do a few minutes to start with, you are accomplishing a great deal.

Plan for lifetime changes. For example, if you eat a pound of chocolate a day, just allow yourself a certain amount (say, two candy bars) once a month. If you don't exercise at all now, make a lifetime commitment to walking to the store every day or walking up and down your stairs 12 times in the morning. Make your rules, and stick to them.

Give yourself rewards for your accomplishments!

Try some variety in your exercise routine. If you take a walk every day--great! But after a few months, you might want to try doing an exercise tape once a week.

Stretch those muscles before and after working out. A few minutes of warming up can prevent injury.

Fitness Don'ts

Don't push yourself so hard at once that you hurt yourself. Start slowly, and only exercise as much as your body will allow.

Try to add some variety to your workouts to avoid burnout and to address other muscles.

Don't eliminate weight training because you're afraid it will bulk you up. There are many advantages to adding weights to your routine, and there are ways to do it to ensure you won't "bulk."

Don't forget your diet—exercise can't slim you down alone; you also need to watch what you eat!

Don't forget to enjoy yourself and be proud of yourself! Set rewards for yourself!

Don't try to do too much at once; remember that slow and steady wins the race!

Don't set unrealistic goals such as to lose 30 pounds in 30 days. Take your time and enjoy the weight loss and getting fit process!

Don't overdo (or underdo) strength training - learn to do it correctly.

Tips

This page is under development; we are adding more information weekly, so please check back. In the meantime, here are some tips to get your started.

Walk instead of drive. Park far away from the mall or the store or post office. You'll be surprised how much this simple step makes a difference!

Take the stairs instead of the elevator. Another simple tip that does wonders.

Walk your dogs! If you don't have a dog, and you can commit yourself to one for its life and make a good, loving owner, adopt one (or two) from an animal control center and save a life, get a friend, and get a workout buddy all at once! Dogs need walks, and you should try to walk your pet daily for its health...and yours.

Do you need to tell a neighbor, a friend, or a co-worker something? Try walking instead of calling to deliver your message.

Standing up is said to burn more calories than sitting, so stand up whenever you can.

Are you in the bad habit of asking someone else (your spouse, your kids) to do things for you, such as get the remote, a drink, or food? Do it yourself, burn calories, and make the ones you love much happier! (The editor is trying to follow her own advice here!)

Slow down and walk the long way around the mall, around your yard or house, through the town.

Do those chores - inside or outside of your house - that you've been putting off that require you to move! Clean the closet, the garage, the cupboards. Vacuum! Scrub the floors and walls. Dust the blinds!

More to come! Please keep checking back!

Simple Exercises

Every time you are at a stop light, tighten your stomach, and hold it in until the light changes!

Bend your head back, and pretend you are eating an apple high in the sky. Do this 50 times a day to help get rid of your double chin! Stretch your jaw and neck out as you try to "bite" the apple.

More to come! Keep checking back!

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Phone: (907) 745-5674; Lori Jo's Cell: 907-250-6530
E-mail Dr. Oswald at Wordsworth (just email your document for a free estimate on editing & formatting)
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Home Page Tips & Tricks Exercise Tips Journals Our Stories Downloads (free!) Links For TOPS Members Contests Other Links: Wordsworth Writing & Editing (our sponsor!) Forms in Word (all govt. forms in Microsoft Word) STOP the Overpopulation of Pets, Inc. (a nonprofit to save lives of Alaska's dogs and cats)	Exercise Do's and Don'ts Here are some of the exercise "do's and don'ts" listed by experts. We'll be adding to these frequently, so keep checking back! And send your own suggestions to us to add here. Fitness Do's Change your attitude. You will be slim and healthy; you will obtain your goal. Think positve and take action to make that come true, and it will! Most diet books suggest seeing a doctor before starting a diet, and we often ignore this. But it's a great idea, so try it. Make your doctor part of your weight loss team. Schedule in exercise and make it a priority. Do it in the morning, if that's the only way you'll be sure you'll meet your exercise goal. Schedule in 20 minutes a day every day--and start now! Exercise works! Even if you only do a few minutes to start with, you are accomplishing a great deal. Plan for lifetime changes. For example, if you eat a pound of chocolate a day, just allow yourself a certain amount (say, two candy bars) once a month. If you don't exercise at all now, make a lifetime commitment to walking to the store every day or walking up and down your stairs 12 times in the morning. Make your rules, and stick to them. Give yourself rewards for your accomplishments! Try some variety in your exercise routine. If you take a walk every day--great! But after a few months, you might want to try doing an exercise tape once a week. Stretch those muscles before and after working out. A few minutes of warming up can prevent injury. Fitness Don'ts Don't push yourself so hard at once that you hurt yourself. Start slowly, and only exercise as much as your body will allow. Try to add some variety to your workouts to avoid burnout and to address other muscles. Don't eliminate weight training because you're afraid it will bulk you up. There are many advantages to adding weights to your routine, and there are ways to do it to ensure you won't "bulk." Don't forget your diet—exercise can't slim you down alone; you also need to watch what you eat! Don't forget to enjoy yourself and be proud of yourself! Set rewards for yourself! Don't try to do too much at once; remember that slow and steady wins the race! Don't set unrealistic goals such as to lose 30 pounds in 30 days. Take your time and enjoy the weight loss and getting fit process! Don't overdo (or underdo) strength training - learn to do it correctly. Tips This page is under development; we are adding more information weekly, so please check back. In the meantime, here are some tips to get your started. Walk instead of drive. Park far away from the mall or the store or post office. You'll be surprised how much this simple step makes a difference! Take the stairs instead of the elevator. Another simple tip that does wonders. Walk your dogs! If you don't have a dog, and you can commit yourself to one for its life and make a good, loving owner, adopt one (or two) from an animal control center and save a life, get a friend, and get a workout buddy all at once! Dogs need walks, and you should try to walk your pet daily for its health...and yours. Do you need to tell a neighbor, a friend, or a co-worker something? Try walking instead of calling to deliver your message. Standing up is said to burn more calories than sitting, so stand up whenever you can. Are you in the bad habit of asking someone else (your spouse, your kids) to do things for you, such as get the remote, a drink, or food? Do it yourself, burn calories, and make the ones you love much happier! (The editor is trying to follow her own advice here!) Slow down and walk the long way around the mall, around your yard or house, through the town. Do those chores - inside or outside of your house - that you've been putting off that require you to move! Clean the closet, the garage, the cupboards. Vacuum! Scrub the floors and walls. Dust the blinds! More to come! Please keep checking back! Simple Exercises Every time you are at a stop light, tighten your stomach, and hold it in until the light changes! Bend your head back, and pretend you are eating an apple high in the sky. Do this 50 times a day to help get rid of your double chin! Stretch your jaw and neck out as you try to "bite" the apple. More to come! Keep checking back! Contact Us Send us your "creative exercise" ideas by e-mailing our editor.	New Y ear's Resolutions & Weight Loss Exercise & Food Chart in Excel - Free Template! Click here to go to downloads. BMI - What Is It and Is Mine Too High? Click here to check your height and weight against a BMI table. Getting through a Plateau - see bottom of links page. GET A WEIGHT LOSS DIARY FREE Click here to download our 16-week weight loss diary and calendar (in Word). Or go to our downloads page for more! NEW - Here is our 3-month 2004 food diary and exercise calendar, also in Word. Click here if you want a PDF version of the 16-week food diary (99 pages).
	Wordsworth Writing, Editing, & Document Formatting Services PO Box 4083, Palmer, Alaska 99645 Phone: (907) 745-5674; Lori Jo's Cell: 907-250-6530 E-mail Dr. Oswald at Wordsworth (just email your document for a free estimate on editing & formatting) Alternate E-mail: loswald@formsinword.com Copyright 2005 Wordsworth. All Rights Reserved. See also: www.formsinword.com for thousands of government forms in Microsoft Word. Click here to see a complete list of Wordsworth's services, or see our Statement of Qualifications (SOQ) here. Please visit our sister site: www.formsinword.com, for thousands of government and business templates and forms!