Exercise and Stretching Tips

Written by Bob Anderson

Here are a few pointers on how to get and stay healthy, flexible, and fit.

Try to work out 20 to 30 minutes every other day or at least 3 to 4 times per week.
Park your car at a distance from the building and walk in to the building.
Make sure to include small encounters with exercise each day.
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Walking is an essential movement of life. It is something that you want to always be able to do; therefore, make sure to include it in your daily activities. Get a walking buddy and go for regular walks.
Weight training is great way to increase your resting metabolism. Weight training is also helpful in building and maintaining bone density.
Exercise aids in stress reduction and makes us feel better.
Set a fitness goal for yourself and participate in a specific fitness event such as a race.
Discipline is important. When debating about whether to exercise or not, "Just do it!" It is one of the best things you can do for yourself.
When stretching, make sure to stretch to the point of mild tension and hold the stretch there. Do not push to the point of pain.
Hold the stretch at mild tension for 8 to 20 seconds or for as long as it takes for the feeling of the stretch to go away.
A weekly or monthly massage is a great way to help loosen up tight muscles.
Many people have inactive jobs, make sure to compensate for the sitting you do during the day by being active in your off time.

Adapted from the March 2002 issue of "Health Focus Newsletter," a monthly publication of Health & Wellness Focus on the Family. Used by permission.