Food Choices - Mercy

EXERCISEThere are approximately 3500 calories in 1pound of body fat. The only way to losefat and keep it off is to combine mildcaloric restriction with regular aerobicexercise. Exercise is considered aerobic if:• It lasts at least 20 minutes withoutinterruption• Gets you slightly winded, but not completelyout of breathspecific location for your exercise. Exercisethat is not convenient is likely to take two tothree times the amount of effort to fit it in.• Start Slow and Easy.If you push too hard or go too fast, you arelikely to be sore. Exercise does not have tohurt to be effective. Gradually increase youractivity level to give the muscles the timethey need to get into shape. You are muchmore likely to continue if you are not alwaysstiff and sore.• Uses the big muscles of thebody, namely the legs andbuttocksThe American College of SportsMedicine recommends that anexercise program burn 300-500calories per day and 1000-2000calories per week. To protectyour health, maximum weightloss per week should not exceed1-2 pounds.The first few weeks of anexercise program are the mostimportant. Make your exercisework for you with the followingtips for success.Benefits of ExerciseRegular exercise is a vital component of good health.Some of the benefits of consistent exercise are:• Deeper, more restful sleep• Improved blood sugar control• Increased levels of HDL(good) cholesterol• A stronger, more efficientheart• Lower blood pressure levels• Stronger immune system• Increased feelings of wellbeingwith more energy• Decreased chance ofdeveloping osteoporosis• Easier weight control• Able to handle emotionalstress better• Make it Fun.Choose an activity that you enjoy. No matterhow great the promised benefits of aparticular activity are, you won't stick with itif you don't like it.• Make it Convenient.Find out if the exercise requires equipment. Ifso, how expensive is it? Find times in yourdaily schedule where exercise can become anaccepted part of your routine. Take traveltime into account if you have to go to a• Make itImportant.Make exercise apriority. It helps tohave a regularworkout time andto keep a writtenrecord. Knowinghow much and how often you exercise canhelp you to keep track of your progress.PAGE 16POINTS FOR GOOD NUTRITION