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but it certainly includes those. Click here to find
some research-based sources for nutrition, food preparation, healthy
meals, and kids nutrition.
Nick Prukop's Health &
Fitness Notes – Safety and Exercise Guidelines
From the forthcoming book "Nick's 101 Tips to Healthy Living"
Enjoying yourself is the key to success!
The best exercise is the one you enjoy since it is the one you are likely
to do most often. I find that one of the main problems we face when trying
to get started on a fitness program is compliance. Setting clearly defined,
measurable, and reasonable goals for yourself and enjoying yourself in
the process of learning will help you stay on course.
One step at a time!
When possible exercise with a training partner who can help provide you
with help, encouragement, and motivation to keep going. The idea of maintaining
consistency is critical to success in any exercise program since it is
in the repetition and learning through doing that we can gain confidence
in our abilities. It is through repetition that we gain the skills necessary
for success – so be patient with yourself and your progress.
body will change, listen to it!
Always maintain an attitude of safety first. You will reach your goals
more quickly when injuries are avoided. When starting out on this challenging
road called fitness training, remember that injuries will always “take
you out of game”. This is one of my most common sayings when I start
working with a client: “Learn to listen to your body!” “No
pain, no gain” is a slogan from the past that no longer serves us
as we age and try to get – and stay - in shape.
Pay attention to any signal that does not feel right!
Stop an exercise program if you experience chest pain, dizziness, or lightheadedness.
I find in looking at new clients who are unfamiliar with the stresses
of a new exercise program that they want to do more than they are able
to initially. They “want it now”. It works to our advantage
when we take notice of any sign or symptom that may need further evaluation.
Be careful and learn first, then increase the exercise stimulus.
is the key to effective exercise.
Breathe normally during all exercises. Do not hold your breath especially
when lifting weights. I always check my client’s breathing patterns
before engaging in any activity with them. I ask them to exhale and then
feel their muscles contract. It is in “breathing out” –
not in – that we get the best results. Practicing deep breathing
exercises in response to moving – and sitting – is a great
way to become comfortable during exercise.
plenty of water each day!
Drink liberal amounts of water before, during, and after exercise. Water
is the key to life - without it we die very quickly. Dehydration is a
problem for all of who exercise at any level of intensity. Water fuels
the systems by allowing for more effective transfer of oxygen and nutrients
to our tissues. By the time you are thirsty it is generally too late -
you are already on the way to dehydration.
Ask questions and understand your current condition - and limitations
- before you start an exercise program!
Consult your physician before beginning any exercise program, especially
if you become or are currently pregnant. Screening for potential problems
in advance of beginning an exercise program will save you from problems
down the road. Medications, structural problems with joints, imbalances
in the muscles, posture and many other issues can be addressed before
you begin saving you from developing injuries later. Remember: Ask questions
and understand your current condition - and limitations - before you start
an exercise program!
All tips listed above ©Nick Prukop, 2007
more info on the author and other health tips, click
is a "FIND" for physical therapy!
stands for Physical Therapy Today and it is
a full fledged physical therapy center, staffed with top notch physical
therapists and all the resources needed to aid local patients in recovery
and therapy needs. With this professional edge, PTT is also ideally suited
to help us gain health through exercise
in their state of the art workout center, underwater treadmills,
and pool and hot tub!
... good news! The exercise "arm" of PTT is called EXC and it
is open to the public!
You can join this workout facility just like you would any fitness center.
And when you do, you gain more than a workout place. You gain a team of
caring professionals who can assist you in your workout needs. CLICK
HERE TO LEARN about the facility! You will be amazed!
Mall Walkers' Heart and Sole Club meets quarterly at 8 a.m. on
the second Tuesday of the month in the South Plains Mall Food Isle. Refreshments
are served at each meeting and a variety of speakers will speak to the
group about health-related topics, fitness and other items of interest.
The meetings are brief so walking may continue!
Resources for Food and Nutrition
Family and Consumer
State University Extension - http://ohioline.osu.edu/lines/food.html
Food and Health - Rutgers Cooperative Extension
and Nutrition - University of Wyoming Cooperative Extension
and Nutrition - North Carolina State University Cooperative Extension
Dakota Kids Nutrition - http://www.ext.nodak.edu/food/kidsnutrition/
Good Eating Recipes - University of Minnesota Extension
Nutrition for Seniors