Nothing is more consistently prescribed by physicians for a healthy, energetic, and productive life than exercise. You can achieve these goals for yourself.

＊ Don't expect immediate, magical results. Shoot for gradual, long term progress. Don't punish yourself by swallowing the “no pain, no gain” philosophy. Listen to your body; don't push it past its limits.

＊ Don't become obsessed with exercise. Three twenty minute aerobic workouts per week are enough for most people to stay physically fit.

＊ Walk briskly one mile a day after dinner. Walk down to hall to see a colleague instead of picking up the telephone. Park in remote, but safe sections of parking lots. Take the stairs for climbs of three flights or less.

＊ Before investing in expensive equipment, make a serious commitment to exercise. Research the relative benefits and drawbacks of different equipments, such as treadmills, stationary bikes, free weights, and so on.

＊ Choose an exercise you enjoy so you'll stick with it.

＊ Spend three to five minutes warming up your muscles and cardiovascular system before doing any exercise.

＊ The older you get, the more you need to supplement aerobic exercise with strength training, flexibility exercises, and weight bearing activities, which help you keep your bones strong.

＊ Discontinue strenuous exercise during illness.

內(nèi)科醫(yī)生定義出健康,體能與合理生活都來源于鍛煉.你可以自己輕而易舉的就達(dá)成你的目的.

*不要期待在短時間內(nèi)取得驚人的收效.逐漸地用長時間里建立起來.不要強加于自己"沒有努力就沒收獲"這樣的人生大道理.把一切都交給你的身體;不要強迫它做它本身所不能達(dá)到的.

*不要把鍛煉成為自己的捆饒,每周做20分鐘的有氧鍛煉有助于你身體對其的適應(yīng).

*每天晚飯后堅持散步走1英里.散步去看你的同窗比你拿起話筒閑聊要好的多.開車大較遠(yuǎn)點的地方,但是一定要把車停放到安全一點的場地.做上樓梯運動,最好做3個來回.

*你在決定要對一個昂貴的器械下手的時候,一定要下定決心做鍛煉.研究各種機器它們從中所能獲得的收益和不足,例如走步機,登車,體重調(diào)節(jié)儀等.

*選擇你自己較為喜歡的一種鍛煉,因為你一定得堅持下去.

*在做運動前要花費3到5分鐘對你的肌肉和心血管系統(tǒng)做熱身.

*當(dāng)你年齡越大時,你就越需要一些有氧運動來對你的體能訓(xùn)練,韌性練習(xí)和保持體重運動,這些都可能幫助你保持骨骼的強壯.

*不要因為有病而間斷體能鍛煉;