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SO YOU WANT TO START EXERCISING? by IHOR MAGUN, M.D. Many of us are facing the new year with "resolutions". One of them often includes an improvement in our health and well being. This invariably includes starting an exercise regimen. Here are a few tips that will help you get going. The surgeon general recommends thirty minutes of moderate physical activity at least three times a week. Regular exercise can make you feel energetic, happier and healthier. Almost everyone can do some form of exercise to satisfy this recommendation. How do you start? The first stage is to evaluate the status of your physical health by a professional. If you are given the "go ahead", you can begin. Experts reveal that there are certain time honored factors that are very helpful. The first step is creating a time frame for exercise. Do not leave it for the last activity of the day when you most certainly will not be able to follow through with it. Exercising with a group or with another person is also helpful. Be consistent with your program. Dress comfortably, wear proper fitting shoes, drink plenty of fluids. Keep a running record of your activities — this will nurture a sense of accomplishment and will encourage other activities in the future. Choose an activity that you would enjoy. If you cannot come up with some for of exercise that you would like, you can start out with something as simple as walking. Stretching muscles, also easy, is also helpful. Several minutes of daily stretching can be relaxing and can be done at any time of the day, even before you get out of bed in the morning. Whatever exercise activity is chosen, always start gradually and increase with time. If you feel any type of discomfort, it is probably a sign that you should stop and speak with your medical professional. Many physicians recommend an exercise routine that strengthens the skeleton and lowers the risk of fracturing a bone. Purchase weight cuffs that wrap around the ankles and pairs of three, five and eight pound dumbbells. The exercises are designed to increase the strength of all parts of your body and should be done twice a week -- slowly and gently. If you can, do two sets of 8 to 12 repetitions, resting between sets. ARMS. Sitting in a sturdy chair, start with the lightest weights. Hold weights alongside the chair, parallel to your torso. Lift one weight at a time, bending your elbow and turning the palm to face your shoulder. Stop just before touching your shoulder and return the weight to your side. SHOULDERS. Still sitting, keep you back straight and lean forward slightly with your feet flat on the ground. Without locking your elbows, raise your arms to the sides, palms down, and pause at shoulder height or just above. Then lower the weights. HIPS AND RUMP. Wearing ankle weights, stand behind the chair and lean forward, supporting yourself by holding the chair's back. Lift one leg behind you, with your knees slightly bent. Go only as far as you can without straining. LEGS. Still holding the back of the chair, stand up straight and bend on knee to lift the lower part of the leg, aiming to touch your rear with your heel. Then lower, Complete a full set of repetitions with one leg before working the other. THIGHS. With the ankle weights on, sit on the chair and place a rolled up towel under your knees (which should be close to the edge of the seat). Extend your lower leg straight out, then lower it. Repeat the process with other leg. BACK. Stretch out on the floor facedown, with your arms extended over your head and a pillow under your hips. Lift your upper body off the ground, arms toward the ceiling, and hold for a second. Then return torso to the floor. STOMACH. Lie on your back, bend your knees, and place your feet on the floor 12 inches apart. With your hands on your thighs and your chin tucked to your chest, raise your shoulders off the floor. Hold for a moment, then lower. One last recommendation is to listen to music while exercising. It will help keep you motivated and will put you in an overall good mood. НАШЕ ЖИТТЯ”, ЛЮТИЙ 1998 21
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