FITNESS (part3)

92_Circle of Friends

When trying to get into shape, it is important to have family and friends insupport. This means they need to respect your goals and not offer youwrong foods, or try to pull you away from your exercise program. Explain tothem how important this is to you and that you need their encouragement.

93_Know your Age

While you are only as old as you feel, keep in mind that young people canvery easily leap over an obstacle in the garage or take a nice jog throughthe neighborhood with no problem. However, as people age, it is crucial tostay fit and healthy and pay attention to your age. Something that mighthave been easy for you when you were young may now cause injury orillness. If you find you can no longer perform one activity, do not bediscouraged; just substitute one activity for another.

94_Diabetes and Exercise

Aerobic exercise can actually be beneficial for people with diabetes. This
exercise increases the insulin sensitivity and when combined with good
eating, can help restore a normal glucose metabolism. Before starting into
a workout program, you need to see your doctor first to determine if there
are any risks for coronary artery disease and that your blood glucose
control is appropriate for exercise. Once cleared, you will feel better and
see for you the benefits associated with exercise.

95_Golf Injuries

While golf is not a high impact sport, injuries can still occur. One such
injury associated with golf is torn rotator cuffs. To avoid this from
happening to you, it is important to keep your muscles strengthened and
flexible. Simple stretching can help tremendously. When you stretch, take
it slow, only going to a point of mild tension. Each stretch should be held
for 20 to 40 seconds with smooth motion (no bouncing). Just as it is
important to stretch before you golf, it is equally as important to stretch after
golf.

96_Stretch the Mind

When you stretch your body in preparation for exercise as well as after
exercise, you need to stretch your mind as well. You might be wondering
how and why. When your mind is relaxed, your body follows. To achieve a
relaxed mind, listen to soothing music, relax your breathing, and use
visualization techniques such as Yoga. Another exercise discipline that are
very popular and works is the Pilates program.

97_Proper Equipment

Okay, the scenario is that you have made your New Year’s resolution and
are determined to get into shape. Too embarrassed to head to the gym just
yet, you make the decision to purchase some equipment such as a Nordic
Trac or treadmill to get in better shape before being seen in public. While
that is a common occurrence, it is important to make sure you buy the right
equipment and equipment in good working order. Many people will sell
equipment at a huge discount in the local paper, making the buy look too
good to pass up. However, while most are honest sales, some are selling
the equipment because it does not work or something is wrong with it. This
could lead to further injury so when buying from a private party, bring
someone with you who knows about workout equipment or contact the
maker of that particular piece of equipment and ask them what to look for to
ensure you are buying a good piece of equipment.

98_Beauty is Skin Deep

Accept the fact that everyone’s body is built different and when God created
you, He did not make a mistake. When you see the models and Hollywood
stars on the cover of those glamour magazines, keep in mind that every
one of those photographs have been airbrushed, meaning they really do not
look like that. While they make look fantastic either way, you are not those
people - you are you! Always love yourself for who you are inside. As long
as you are eating right, exercising, and doing the best for yourself, then you
should be happy. You may never reach that model appearance and to be
honest, you do not want to. Do the best you can and love the inside beauty
more than the outside beauty!

99_Built-in Air-Conditioner

Your body was created with a built in cooling system, called sweat or if you
prefer, perspiration. On television and in magazines, you will find numerous
advertisements encouraging deodorant for exercise when in actuality; sweat
is a vital key in a good workout. When your body heats up do to exertion,
sweat is doing the job intended – keeping the body cool. Therefore, do not
try to squelch sweating, accept it.

100_Heat Exhaustion and Heat Stroke

Heat-related illnesses can be a common occurrence when exerting energy
in the outdoors or poorly ventilated indoors. Two primary contributors can
be alcohol consumption and not enough water. Three types of illness
include heat cramps, which are very painful and might be combined with
headache or nausea, heat exhaustion, which is more serious and includes
vomiting, chills, headache, dizziness, among other symptoms, and
heatstroke, which if the most dangerous and if not caught and treated
immediately, can be fatal or lead to permanent brain damage or coma. For
all three of these, particularly the last two, the best action is prevention. If
you notice that your heart starts beating too fast and you feel light-headed,
get out of the sun. Wear loose fitting clothing, preferably made from
lightweight cotton as well as light colors. Drink LOTS of water. Even if you
do not feel thirsty, drink anyway. Do not go with the old rule of taking salt
tablets. You should always stay clear of these unless you have first
consulted with your physician. Stay away from alcohol, soft drinks, caffeine,
or heavily sugared drinks to include fruit juice. Take frequent breaks and if
necessary, stop for the day. If you do believe you are in trouble, seek
medical attention immediately. It is far better safe than sorry!

101_Check your Pulse

As you exercise, it is to your advantage to keep track of your pulse rate.
You can pick up an inexpensive pulse measure at any local Wal-mart, KMart,
or sporting good store. This will measure your heart rate to ensure
you are staying within a healthy range. The rate is measured by counting
the beats of your heart in a set amount of time, usually about 15 to 20
seconds, and then multiplying the number of beats to get your number of
beats per minute. For example, if your pulse at 20 seconds were 40, since
there are 60 seconds in a minute, you would take 40 times three for a total
rate per minute of 120.

***Safety First***

Whatever you do, if you are involved in a sport or activity that has potential
for injury, specifically head injury, use the proper equipment no matter what
anyone else tells you. For example, if you are involved with skateboarding
and this is how you stay in shape, good for you! However, you need to
wear protective gear such as a helmet, gloves, knee guards, etc. Most
people think that something significant has to happen in order to get a head
in jury. Unfortunately, that is a huge misconception. The truth is that falling
one foot onto the pavement and hitting your head is enough to cause
serious injury or death. This is the time to put your pride aside and think of
safety first.
By taking care of your body through good health habits and fitness, you will live a
happier, better, and longer life!