How do I begin?

• To begin an exercise program, it is a good idea to do an activity that you enjoy, such as dancing, gardening, or taking a walk.

• Schedule exercise into your life. Start slowly 3 to 5 minutes a day.

• Decide that you will do as much exercise as you can. Your goal is to gradually make exercise a part of your life. A positive attitude helps in the early stages. Remember that progress is gradual and takes time.

• Drink plenty of water to prevent dehydration.

• Find an exercise buddy. Exercising with someone else can make it more fun and motivating.

• Being fit does not have to be expensive, you can buy an exercise video, instead of paying gym membership fees.

What can I do once I start exercising?

• Build your program over time. Start at a low level and work your way up.

• Eventually you want to engage in moderate intensity physical activity for at least 30 minutes, 5 or more days of the week.

• Choose a physical fitness program that is well rounded and strengthens your heart, lungs , and muscles and increases flexibility.

How do I design a program that works for me?

In designing an exercise program, there are three things to consider:

• Frequency: The number of times per week the exercise is performed.

• Intensity: How hard you work.

• Duration: The amount of time you spend exercising.

The following are examples of some exercises that can help you plan a good fitness program:

• Low Intensity: walking, yoga, pilates, and water-aerobics

• Moderate Intensity: jogging, dancing, hiking, swimming laps, weight training and bicycling

• High Intensity: running, sprint swimming, aerobic dancing, tennis, climbing stairs, and jumping rope

How can you increase your physical activity on a daily basis?

• Stretch before you get out of bed to give yourself more energy when you wake up.

• Take the stairs instead of the elevator.

• Walk during your break or lunch hour.

• Walk or bike instead of driving whenever you can.

• Dance to music.

• Walk in place when watching television.

National Alliance for Hispanic Health www.hispanichealth.org