Everyone is an Athlete

Exercise DO IT!

Most people think health and fitness are the same; they are not!

Health is when all systems of our body are working together in harmony.

Fitness is the physical ability to perform athletic activity. We must learn to develop this part of our lives.

Our success in life depends on our ability to combine health and fitness in a sensible manner, so we can experience minimum discomfort and maximum enjoyment in whatever we choose to do.

Now that we know the difference between health and fitness, we need to ask ourselves “What is the best way to achieve health and fitness, and become the best athlete we can be?”

We listen, learn, think and understand how and why our bodies work the way they do. At this point we tend to take better care of our bodies, respect our bodies more, and stay on a healthier course.

Your health is the most important asset you have. You must develop this base of health so all your actions and activities can be effective, efficient, and most importantly, ENJOYABLE. And that requires exercise.

THE BENEFITS OF BEING FIT

Exercising provides many benefits:

• Physical activity lowers blood sugar.

• Daily workouts can help prevent heart, lung and

• Circulatory diseases, improve muscle tone and circulation, reduce your weight, and help you feel better.

• Walking, housework, jogging, biking, swimming, and stretching provide great benefits — choose which you like best! “Jarming” (jogging with arms only) may be good it you are chair-bound.

• Regular exercise is the most beneficial. Choose an activity and do it several times a week, not just once in a while.

• Don’t expect improvements overnight. Gradually you will build an exercise routine and begin to see improvements.

BE PREPARED

Use these hints to exercise in the most comfortable conditions as possible:

• Exercise in a well ventilated room, not too hot or cold.

• Always use a towel or mat under you when doing floor exercises.

• Wear loose, comfortable layered clothing; as you warm up you can peel the layers.

• Do not wear loose jewelry.

• Always use footwear; cotton or wool socks and sneakers or shoes that fit well.

• Try to exercise at the same time each day so it becomes routine. Avoid exercising right after you eat.

• Music with a slow, steady beat can help you enjoy your workout.

Exercises from Head to Toe*

After your warm-ups, begin these exercises. Start slowly doing only a few of each. Gradually work your way up to more exercises overtime. Remember to do your cool downs after your workout.

ARM REACHES

Stand up straight, feet shoulder-width apart. Counting to 5, stretch your right arm to the ceiling while keeping your feet flat on the floor. Repeat with your left arm. Do this 10 times. When finished shake out your arms.

ARM CIRCLES

Stand with feet shoulder-width apart, knees slightly bent. Extend arms straight out from shoulders with fingers spread and palms down. Keep buttocks and stomach tight. Rotate your arms in circles 10 times forward and then 10 times backward. When finished, shake out your arms. Over time work up to 20 circles in each direction.

TOE RAISES

Stand up straight, stomach and buttocks tight, and feet shoulder- width apart. Hold on to a chair and roll up on your toes. Hold for a count of 5. Slowly roll back down to the count of 3. Work up to 10 times.

BACK SOOTHER

Lie down with your back flat on the floor. Bring your knees to your chest and hug them with your arms. Slowly, counting to 5, bring your forehead as close to your knees as possible. Hold for 5 seconds. Roll your head back down counting to 5. Work up to 15 of these.

WAIST BENDS

 Stand up tall with feet shoulder-width apart. Bend to the right bringing your right arm down the side of your body and your left arm over your head. Look straight ahead and count to 10. Slowly return to the straight-up position. Repeat the exercise bending to the left side. Work your way up to 5 of these.

Warm-ups and Cool Downs

Always do warm-ups before exercising and cool- downs after exercising.

NECK ROLLS

Relax shoulders. Slowly roll head in a half circle; right ear over right shoulder, chin over chest, left ear over left shoulder. Reverse direction. Repeat 4 times.

DEEP BREATHING

Stand or sit up straight, shoulders relaxed. Counting to 5, slowly inhale while raising your arms to form an overhead. Counting to 5 again, exhale and lower your arms. Repeat 5 times. Shake out your arms.

SHOULDER SHRUGS

Lift your shoulders toward your ears. Hold for a count of 5, and then relax. Repeat 8 times.

HAND GRIPS

With arms straight out front of you, stretch your fingers apart for a count of 2, then make a tight fist for a count of 2.Work up to l5 of “these”. Shake out your arms when you are finished.

ANKLE CIRCLES

Sit on a chair or the floor with legs uncrossed. Moving your foot, make 5 circles in the air. Repeat in the other direction, and then relax. Switch feet and repeat. Shake out your feet when done.

OUR LIVES ARE OUR BODIES IN ACTION AND IF WE GO THROUGH LIFE WITH A FIRM FOCUS ON OUR PHYSICAL POTENTIAL, AND STRIVE TO BE THE BEST THAT WE CAN BE, THEN WE’LL LIVE OUR LIVES WITH SMILES ON OUR FACES AND THE KNOWLEDGE THAT WE ARE PARTICIPANTS, NOT JUST SPECTATORS. WHO KNOWS - WE JUST MIGHT TURN OUT TO BE WORLD CLASS PERFORMERS!

* Always check with your Doctor before starting new physical activities.

The Haimes Centre Clinic

Phone: 561 995-8484  w  Fax: 561 995-7773