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Fitness Fundamentals

Developed by the President's Council on Physical Fitness and Sports

WHEN TO EXERCISE

The hour just before the evening meal is a popular time for exercise. The late afternoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day's worries and tensions.

Another popular time to work out is early morning, before the work day begins. Advocates of the early start say it makes them more alert and energetic on the job.

Among the factors you should consider in developing your workout schedule are personal preference, job and family responsibilities, availability of exercise facilities and weather. It's important to schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of other demands on your time.

You should not exercise strenuously during extreme hot, humid weather, or within two hours after eating. Heat and/or digestion both make heavy demands on the circulatory system, and in combination with exercise can be an overtaxing double load.

Equal Opportunity Benefits

Exercise is not just for Olympic hopefuls or supermodels. In fact, you're never too unfit, too young or too old to get started. Regardless of your age, gender or role in life, you can benefit from regular physical activity. If you're committed, exercise in combination with a sensible diet can help provide an overall sense of well-being and can even help prevent chronic illness, disability and premature death. Some of the benefits of increased activity are:

Improved Health

* increased efficiency of heart and lungs
* reduced cholesterol levels
* increased muscle strength
* reduced blood pressure
* reduced risk of major illnesses such as diabetes and heart disease
* weight loss

Improved Sense of Well-Being

* more energy
* less stress
* improved quality of sleep
* improved ability to cope with stress
* increased mental acuity

Improved Appearance

* weight loss
* toned muscles
* improved posture

Enhanced Social Life

* improved self-image
* increased opportunities to make new friends
* increased opportunities to share an activity with friends or family
members

Increased Stamina

* increased productivity
* increased physical capabilities
* less frequent injuries
* improved immunity to minor illnesses

Mind Over Immobility

Getting moving is a challenge because today physical activity is less a
part of our daily lives. There are fewer jobs that require physical
exertion. We've become a mechanically mobile society, relying on
machines rather than muscle to get around. In addition, we've become a
nation of observers with more people (including children) spending their
leisure time pursuing just that - leisure. Consequently, statistics show
that obesity and the problems that come with it (high blood pressure,
diabetes, stroke, etc.) are on the rise. But statistics also show that
preventive medicine pays off, so don't wait until your doctor gives you
an ultimatum. Take the initiative to get active now.

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