Health Tips…
Stretching.
Stretching increases oxygen to the muscles. Be sure to stretch 5-10 minutes before/after exercise.
Consult.
Consult a physician or medical provider before participating in any exercise program.
Know your Limitations.
Know your limitations. You should be able to talk with moderate effort. Start slow and build exercise duration and frequency. Start with 15 minutes and work your way up to 1hr. Change time frame about every 14-21 days.
Check your Pulse.
Check your pulse (heart rate) to ensure you are challenging yourself yet not overtaxing your heart. Gently place your pointer and middle finger on your wrist depressing slightly. Calculate maximum heart rate by subtracting your age from 220.
EXAMPLE:
44 yoa -220 maximum heart rate = 176. This the average number of times your heart should beat per minute during exercise.
DRINK WATER.
Drink ½ your body weight in ounces through-out the day EX: weight 200 lbs= 100 oz
Water with electrolytes are preferred. If you are diabetic or on dialysis avoid these beverages. Heart failure, and renal patients on dialysis should check with their doctor regarding safe amounts of water.