-. How to make exercise easier

(SOP) Just starting oul? Busy? Hale

Gt? Shy? Bored? Well, try these ideas -

‘on exercising:
_ For beginners: Consider 30 to
"45 minutes of brisk walking al least
“three times a week - or five to six
. times weekly for those with big
‘weight problems. Then add light
body-building. Heft soup cansat the
end of your.walk. Stand near a wall
todo vertical push-ups. Do two dozen
repetitions withany light weight until
your muscles feel fatigued.

With both kinds of exercise,
you'll be stronger in a day or two.
And you can eat lots more without
gaining weight.

For. the fime-squeezed: Don't
give up when you're busy. Research
shows. several short workouts’ are
nearly as pood as one:long one. On
hectic days, walk the dog 10 minu-
tes before: breakfast, walk another
10: after. lunch and take 10 after
dinner. That’s almost as paad as one
half-hour fat-burner.

Another time saver: Do two big
workouts a weekend, one cach day.

_ Plan on 45-60 minutes of vigorous
activily. Then squeeze in one ortwo
. oe

Two easy
moves to

shorter spurts, say 20 minutes, during
the week.

For those who hate it: Some can
do if alone, but most people need
companionship to kecp an exercise
habit. Companions can be like-
minded strangers at a high-school
track, a friend to walk with, 2
racquetball pal you love to beat, a
sitcom character to watch on TV
while riding a slationary bike. Find

them at work, at the fitness centre, .

an your block or at school.
Studies show that men whose
wives exercised with them had far
higher rates of successful recovery
from heart attack. Parents who
exercise with kids - on bike rides,
walksand proup swims - turn fitness
into family fun. ,
For the meek and flabby: Pump
iron. No kidding. Exercise experts
advise strength training fornursing-
home residents, the serious! y obese,
heart disease and cancer patients,
and anyone who wanis to lose
weight and look and feel better.

(SOP) Same days, you just want to
toss it all out and start aver —goon
the diet of dicts? revamp: your
exercise routine from the ground
up, re-invent an entire lifestyle full
of healthy habits. :

Relax. .

The good news is you dén'thave
to change everything at once tomake
a difference. Think small; think ane
step at a time. —

.: By adding casy. healthy. habits

one by one, youll be morc likely to”.
make them a permanent part of your.

life.

Herearesome possibilities culled -

from the nutrition, health and fitness

experts at the University. of

California at Berkeley School of
Public Health, publishers af a
wellness newsletter and the new

Wellness Guide to Lifelong Fitness
(Random House, $34.95):

1) Drink one glass of water for
each caffeinated beverage you
consume. » -

_ 2) Take the Stairs once a.week,
working up to every day.

_ 3) Boost. circulation. and--your.
outlook by Jaughing heartily at least

sone a day. °° ee
') 4) Increase -your fruit and
- vegetable ‘consumption by adding
“ane new exotic choice. -. such’ as -.-
mango or an ugli fruit to your cart. - vm

news.

on your weekly shopping trip; :
5) Add acrobie exercise in bits.

Take a 10-minute iunch-time walk

and park. your car a little farther
from the office for two more 10-
minule sessions before and after
work.

FEE SCHEDULE 1994-95

“orange juices. ho

FITNESS CENTRE

~ Healthy habits

6) Switch to bite-size cookies -
but don’t cat twice as many.

7) Use self-talk to reinforce your
sclf-csicem: Begin by replacing one:

_ negative thing you say to yourself: -;
cwith-a positive affirmation: An...
- example: “I have no self-controt ..
‘around. food,” can: become “I-can..

learn to have self-control.” vei ty
| 8) -Drinkcalcium-enriched

9) Do stretching exercises onthe |
floor while you watch the evening |

10) "Adda daily hoast of fun.
along with’ nutritian by choosing-.
cartoon-themed chewable vitamins.’
such as Garfield, Bugs Bunny. or
Flintstones. Be sure to. check the
label for the correct adult dosage.

tighten those | | ‘Not All Learning Takes Place At Work Or In The Classroom
abdominals —— a
esQpY ce exercises ci “A” Membership (Courts)
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Lie on your back, hands tucked
under your pelvis to support your
lower back. Extend your right leg -
Straight up and cross left leg over,
resting left fool on your right thigh.
Slowly contract your abdominals
and lift your torso several inches off.

-. the-floor. Hold and lower. Repeat
-12 times. Change sides and repeat
“another 12 times. Do three sets of
12 on each side.

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