Presbyterian | Spring 2018 | Your Story

New to exercise? Go slow You’ve decided it’s time—maybe even past time—to start exercising. Good for you. You’ve taken an important first step on the way to better health. But keep this in mind: Your body needs time to adjust to the new demands you’re putting on it. If you overdo exercise, you might get hurt or burn out. So be sure to start low and go slow. Here’s how: ■ ■ Start with small amounts of low-intensity exercise. Let’s say you’ve pretty much been a couch potato. Then you might start with short 5- or 10-minute walks at a regular pace. ■ ■ Now slowly up the intensity and amount of time you work out. Try 15-minute workouts at a slightly quicker pace. Then gradually build from there. STICKINGWITH IT Your eventual goal? For most adults it’s at least 21/2 hours of moderate-intensity aerobic workouts—like brisk walking— every week. It’s important to do strength exercises on two or more days a week too. In the meantime, keep at it. You’ll get there, especially if you do activities you enjoy. That’s the best way to make exercise a habit. So try different things until you find what suits you. Keeping track of how much you exercise helps too. It’s really motivating to see your progress as you get more fit. Now one last bit of advice: Avoid the “all- or-nothing” trap. Don’t beat yourself up if you sometimes miss your exercise goals. A little exercise is always better than none. Sources: American Council on Exercise; Centers for Disease Control and Prevention Like us on Facebook Facebook.com/PresHealth Facebook “f”Logo CMYK / .ai Your Story is published for members of Presbyterian Health Plan, Inc., and Presbyterian Insurance Company, Inc. P.O. Box 27489 Albuquerque, NM 87125-7489 www.phs.org Managing editor: presconnect@phs.org Information in Your Story comes from a wide range of medical experts. Models may be used in photos and illustrations. If you have any concerns or questions about specific content that may affect your health, please contact your healthcare provider. Such services are funded in part with the State of New Mexico. 2018 © Coffey Communications, Inc. All rights reserved. SPRING 2018 Centennial Care #2777, for Native Americans MPC12727 Centennial Care for Native Americans: Positive changes the body Love you’re in Appreciate all your body can do. Move. Dance. Stretch. Explore. Recognize and develop your strengths. Surround yourself with positive people. Stop comparing yourself to others. Talk positively about your body. Focus on health rather than weight. Love your body like a cherished friend— feed it healthy food, get plenty of rest, etc. Be yourself— perfectly you. CULTIVATE A POSITIVE BODY IMAGE AT ANY AGE