Resources

Getting Started

Exercise for Mental Health

Regular exercise can help you feel good mentally, as well as physically. Exercise promotes self-esteem, and reduces feelings of stress and anxiety.

The Wonders of Walking

Once considered "too easy" to be real exercise, walking is now recognized as one of the best ways to get in shape.

Did you know walking and running both burn about the same amount of calories? That means if running is a little too high-impact for you, you can still get the same benefits from walking. Walking one mile in 15 minutes burns about as many calories as jogging a mile in 8 1/2 minutes. And, in weight-bearing exercises like walking, a heavier person will burn more calories than a light person. In fact, a 110-pound person will burn about half the calories as a 216-pound person. This makes walking a great way to jump-start your fitness plan.

Source: The President's Council on Physical Fitness and Sports

Exercise Myths

Many people are wary of beginning an exercise program because they just aren't sure it's really going to help them. Here's the truth behind some common exercise myths.

Exercising makes you tired.

Truth: While exercising may wear you out at first, once you become more physically fit, most people actually report more energy. Exercise also helps reduce stress and fatigue.

Exercising will take up too much of my time.

Truth: You can become more physically active by adding 30-60 minutes of exercise to your routine 3 to 4 times per week, but this time doesn't have to come all at once. If you are really busy, try to find two 15-minute periods in the day to go for a walk, or do some other physical activity. You will probably find you enjoy these exercise breaks, and you will make them a regular part of your day.

All exercises give you the same benefits.

Truth: Different exercises do have different benefits. While any activity (even low-intensity ones) can benefit your overall health, brisk, sustained exercises (like swimming, brisk walking, or jogging) are necessary to improve your heart and lung efficiency, and substantially burn calories. Other exercises are designed to do still other things, like build muscle strength, or increase your flexibility.

You have to be athletic to exercise.

Truth: Many beneficial exercises to not require any special skills. Walking, one of the best exercises you can do, doesn't require anything but a sturdy pair of shoes! As you become more physically fit, you may develop the confidence to try more complex activities.

Source: The President's Council on Physical Fitness and Sports

Dress for Success

Before starting a fitness routine, you may be wondering what types of clothing and shoes you will need. Here are some tips for dressing comfortably when you work out.

Dressing for Exercise

Before starting a fitness routine, you may be wondering what types of clothing and shoes you will need. Here are some tips for dressing for comfort when you work out.

Shoes

These days, it seems like they make a shoe for almost any sport. If you are going to take up a specific activity, wearing a specific shoe can be helpful. For example, for running, you might want a lightweight shoe; for basketball, high-top sneakers will help protect your ankles. But the most important thing is to choose shoes that fit and are comfortable. Choose shoes that give your foot plenty of support, especially in the arch. You don't need to spend a fortune to get a sturdy pair of athletic shoes.

Clothing

What you wear will somewhat depend on what your activity is, whether it's indoor or outdoor, and what the weather is like. You want to make sure you don't get overheated, or too cold.

When exercising outdoors in cold weather, make sure you wear plenty of layers. You can shed them if you get too hot. And always wear a hat, as most of your body heat is lost from your head.

Whatever the weather, you want to make sure your exercise clothes are comfortable. Loose-fitting sweatpants, warm-up pants, or shorts, paired with a comfortable t-shirt or sweatshirt are best. Your clothes should allow you plenty of room for moving and stretching. Fabrics that breathe are also good, so that your clothing doesn't stick to you too much when you sweat. Remember, you don't need to dress to impress…just to be comfortable and active!