Exercise Success: Dos and Don'ts

Do

Check with your physician before starting an exercise program.
Schedule your exercise session - just like you schedule important meetings and appointments, exercise should be high on your priority list.
Keep a log of your exercise sessions - it's a good way to stay motivated and track your progress (check out: www.justmove.org.)
"5 minute Rule" Even when you don't "feel" like it, make yourself go for a 5 minute walk, most of the time you start to feel better 5 minutes into your exercise that you will continue, if not, then at least you've done 5 minutes!
Listen to your body, if it hurts- don't do it! Your body will tell you when you are doing too much or exercising too hard.
Exercise with a friend, get your neighbors to go for a walk with you. It will make your exercise sessions more enjoyable.
Wear a medic alert if you have a chronic medical condition and always carry ID and emergency contact if you exercise alone.
Carry a cell phone or change for a pay phone, just in case.
Stay hydrated - carry water or sports drink while exercising. You need to drink on average 4 to 6 oz for every 15 to 20 minutes of exercise you do.
For long duration activities (ie. hiking, skiing, golf) make sure you carry some snacks as well as fluids - a good rule to follow 15 grams of carbohydrate for every 60 minutes of exercise.
Reward yourself for a job well done when you achieve short-term or long-term goals. (night out, manicure, pedicure, massage, spa treatment, etc.)

Put exercise on your TO DO list. For example: go to the post office, bank, store, do laundry, clean and then if I have time exercise. 9 times out of 10 exercise gets dropped from that list.
Set unrealistic goals for yourself. "I will exercise 7 days a week." Not being able to meet unrealistic goals sets you up for failure. Need positive/realistic goal setting to maintain exercise success.
"No Pain, No Gain" is not true. More isn't better. Listen to your body and do what feels good that day and what fits into your schedule.
Give up. If you are not able to meet your short-term goals, then re-evaluate program. Meet with your health care team if you need help goal setting.

"To succeed, we must first believe that we can." - Michael Korda

See the article "Start Moving!" for more information on getting started.

American Heart Association - www.americanheart.org

American Diabetes Association - www.diabetes.org