Congratulations on becoming more physically active. When starting an activity program, it is important to listen to your body.
Work at a level at which you can maintain a conversation. If you are grunting or short of breath, you are probably working too hard. Slow the pace. Low-intensity exercise increases energy level.
Thirty minutes of activity, five days a week, maintains health. If being active is new to you, build up to the recommended level by doing 10 minutes of activity at a time.
Try a variety of activities. Walking improves your cardiovascular fitness, weight or resistance training improves your strength, and stretching (flexibility) improves your range of motion and reduces risk of injury.
Drink plenty of fluids, especially during activity. Dehydration can lead to feelings of fatigue. Water is a good choice for fluid replacement.
Make sure you eat a balanced diet that provides the right amount of energy and nutrients you need. You can find information on your nutritional needs at (www.MyPyramid.gov).
It takes time to realize the benefits of exercise. Stick with your activity plan, and you will find you have more energy and a healthy body!
Reference:
Eating for Exercise. http://www.uhs.uga.edu/nutrition/eating_exercise.html.
Accessed 9-08. A randomized controlled trial of the effect of aerobic exercise training on feelings of energy and fatigue in sedentary young adults with persistent fatigue. Psychother Psychosom. 2008;77(3):167-74. Epub 2008 Feb 14.
