American Medical Association Family Medical Guide - American Medical Association [9]
To determine whether you’re working out at the right level of intensity, make sure you are exercising at your target heart rate (see page 47), the pulse rate that is best for your age and overall physical condition. Try to do some aerobic exercise on most days of the week. Warm up and cool down before and after you exercise. And remember that the health benefits of aerobic exercise remain only as long as you continue exercising. That is why your goal should be to develop an exercise program that you can stay with for the rest of your life.
Make exercise a family habit
Exercising together as a family will not only increase your and your children’s endurance, build stronger bones, and improve your overall health, it will also help forge a strong family bond. Include physical activities such as hiking in your family vacations.
Flexibility exercises
Flexibility is the ability to move your muscles and joints through their full range of motion. Some people are naturally more flexible than others, but you can always improve your flexibility with exercises that stretch specific muscles. Increased flexibility improves your ability to perform everyday activities, protects your muscles against pulls and tears, and helps relieve arthritis pain. It’s important to do stretches gently and slowly—don’t bounce. Do each stretch three times for maximum benefit.
Hip flexor/Quadriceps stretch
While standing, hold on to a sturdy chair back, a counter, or a railing with one hand. Bend one leg and, with the hand on that side, pull your foot up gently behind you, keeping your abdominal muscles pulled in and your knees close together. Maintain the position for at least 30 seconds. Repeat with the other leg.
Calf stretch
Stand about 2 to 3 feet from a wall and place your palms on the wall. Step forward with one foot. Keeping both feet flat on the floor and your toes pointing straight ahead, bend the forward leg at the knee and lean forward, keeping your back leg straight (far left). Maintain the position for at least 30 seconds. Repeat with the other leg. Now do a set bending (rather than straightening) the back leg (left); maintain the position for at least 30 seconds.
Back twist
Sit with your legs out in front of you on the floor. Cross one leg over the other with your knee bent and your foot flat on the floor. Keeping your back straight and your buttocks on the floor, take hold of the bent knee with the opposite hand and gently turn to the bent-knee side, rotating your hips and looking over your shoulder. Maintain the stretch for at least 30 seconds. Repeat on the other side.
Hamstring stretch
Sit with one leg extended in front of you and the other leg bent. Reach forward with both hands along your extended leg as far as it feels comfortable. Bend from your hips, keeping your back straight. Maintain the position for at least 30 seconds. Repeat with the other leg.
Side stretch
Sit cross-legged on the floor. Inhale and raise one arm to the ceiling and, exhaling, bend from the waist to the opposite side, sliding the other hand along the floor and keeping your buttocks on the floor. Maintain the stretch for at least 30 seconds. Inhale as you return to center, dropping your raised arm and lifting the other arm and repeating the bend to the other side.
Lower back and buttocks stretch
Lie on your back on the floor with one leg stretched out straight and the other leg bent. Pressing your lower back gently to the floor, reach behind the thigh of the bent leg and pull it slowly toward your chest. Maintain