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Follow these tips to get fit and stay fit

08.20.2013 | By: Texas Wesleyan University

Exercise can help you feel better, look better and maybe even live longer. But, sometimes it's hard to get started. Getting fit doesn't have to mean spending hours at the gym or running laps until you drop. Even if you only can fit in 10 minutes here and 15 minutes there, every little bit counts.

Take an honest look at your eating habits. Each day, write down everything you eat and drink. Be sure to include all those quick nibbles. At the end of the week, your diary might surprise you.

Benefits of Physical Activity:

  • Can help keep weight under control
  • May help improve blood cholesterol levels
  • May help prevent or control high blood pressure
  • May help prevent bone loss
  • Increases muscle tone
  • Boosts energy levels
  • May help manage stress and relieve tension

Getting Started:

  • Talk with your doctor before beginning any exercise program.
  • Start slowly. Don't overdo it.
  • Stay well-hydrated.
  • Ask a friend to exercise with you. It can help keep you motivated.
  • Try to make exercise a part of your daily routine.
  • If you do something fun and interesting, you're more likely to stay with it.

To help get you going, the table below gives examples of exercises and how many calories they burn. This table shows the number of calories a 154-pound person burns doing the listed activities for 30 minutes.

Activity
Calories Burned
Bicycling (<10mph)
145
Swimming (slow freestyle laps)
255
Running (5 mph)
295
Playing basketball
220
Aerobics
240
Hiking
185
Dancing
165
Playing golf (walking and carrying clubs)
165
Walking (4.5 mph)
230
Light gardening/yard work
165
Weight lifting (general light workout)
110
 
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