- Following information provided by 2007 American Heart Association, Inc
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Tips for Exercise Success
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Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles. Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart.
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Here are some tips for exercise success:
- If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.
- Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine.
- Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.
- Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
- Use music to keep you entertained.
- Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children.
- Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes.
- Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!
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Physical Activity in Your Daily Life
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At Home
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It's convenient, comfortable and safe to work out at home. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it's a one-time expense and other family members can use it. It's easy to have short bouts of activity several times a day.
Do housework yourself instead of hiring someone else to do it.
Work in the garden or mow the grass. Using a riding mower doesn't count! Rake leaves, prune, dig and pick up trash.
Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
Walk or bike to the corner store instead of driving.
When walking, pick up the pace from leisurely to brisk. Choose a hilly route.
When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Throw away your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
Stand up while talking on the telephone.
Walk the dog.
Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall
Stretch to reach items in high places and squat or bend to look at items at floor level.
Keep exercise equipment repaired and use it!
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At the Office
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Most of us have sedentary jobs. Work takes up a significant part of the day. What can you do to increase your physical activity during the work day?
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Brainstorm project ideas with a co-worker while taking a walk.
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Stand while talking on the telephone.
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Walk down the hall to speak with someone rather than using the telephone. sdgsdgsdfgsdg
Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
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Walk while waiting for the plane at the airport.
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Stay at hotels with fitness centers or swimming pools and use them while on business trips.
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Take along a jump rope in your suitcase when you travel. Jump and do calisthenics in your hotel room.
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Participate in or start a recreation league at your company.
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Form a sports team to raise money for charity events.
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Join a fitness center or Y near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.
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Schedule exercise time on your business calendar and treat it as any other important appointment.
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Get off the bus a few blocks early and walk the rest of the way to work or home.
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Walk around your building for a break during the work day or during lunch.
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At Play
Play and recreation are important for good health. Look for opportunities to be active and have fun at the same time.
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Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)
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See the sights in new cities by walking, jogging or bicycling.
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Make a date with a friend to enjoy your favorite physical activities. Do them regularly.
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Play your favorite music while exercising, something that motivates you.
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Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
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Join a recreational club that emphasizes physical activity.
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At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run or fly a kite.
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When golfing, walk instead of using a cart.
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Play singles tennis or racquetball instead of doubles.
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At a picnic, join in on badminton instead of croquet.
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At the lake, rent a rowboat instead of a canoe.
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Following Information provided by: OFFICE OF EMERGENCY PREPAREDNESS, MIAMI-DADE
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A Guide to Emergency Preparedness
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Emergencies can occur at any time. Potentially hazardous events that might occur in Miami-Dade County include:
1.Establishing a Family Emergency Plan
2.Preparing an Emergency Supply Kit
3.Learning about Specific Hazards
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Establishing a Family Emergency Plan
Your family may not be together when an emergency occurs, so it is important to prepare a family emergency plan that will help you respond to any emergency situation. It is important to:
- Discuss the types of disasters that could occur.
- Plan how to prepare for and respond to each type of disaster.
- Discuss where to go and what to bring if advised to evacuate.
- Establish two meeting places:
- Outside your home in case of a sudden emergency
- A local church, school or other pre-established location if you can’t return to your home following the emergency. Make sure each family member knows the address/contact information for your meeting places.
- Choose an out-of-state friend as a "check-in contact" for everyone to call. Make sure every member of your family knows the contact’s phone number.
- Write down important contact numbers on a family emergency contact card and give a copy to each family member.
- Practice and maintain your plan. Every six months you should:
- Review your Family Emergency Plan and practice fire and emergency evacuation drills
- Review emergency information including contact information with children
- Replace batteries in smoke detectors
- Test and recharge your fire extinguisher(s) according to manufacturer’s instructions
- Replace stored food and water and replenish items in disaster supplies kit as necessary.
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Preparing an Emergency Supply Kit
Your Emergency Supply Kit should include 3 to 14 days supply of the following items:
· Water (at least 1 gallon per person per day)
· Non-perishable food (such as canned goods, bread, peanut butter, powdered milk)
· Manual can opener
· Flashlight
· Battery-powered radio or television
· Extra supply of batteries
· Prescription and over-the-counter medications
· First aid kit
· Cash
· Insurance documents, identification, and other important paperwork in waterproof container
When making your kit:
- Keep loose items in airtight plastic bags.
- Gather the kit’s items in easy-to-carry containers or duffel bags. Put them within reach, near the exit you use most often.
- Check and update your kit at least once a year.
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Learning about Specific Hazards
Establishing a family emergency plan and preparing an emergency supply kit will help you and your family respond to both natural and man-made emergencies.However, there are differences among potential emergencies that will affect the decisions you make and the actions that you take.Learn more about the specific hazards that can occur here in Miami-Dade County and the appropriate way to respond to each one of them.
For more information, please visit our website at www.miamidade.gov/oem.