Increase Your Physical Activity: "Exercise Lite"

Finding the Time for Exercise

Inexpensive Exercise Options

Home Exercise Equipment

Exercise Clothing and Shoes

Finding the Time for Exercise:

• Find the time - for one week write down where you spend your time, you should be able to find points that can be changed to free a bit of time everyday.
• Begin by increasing your daily activity - walk to the post office or store, take the baby or the dog for a walk, take a walk up and down the stairs in place of that coffee break, walk on your lunch break, if you sit most of the day get out of your chair every 20 minutes and move around the office, garden.
• Schedule an appointment to exercise - people who work out in the morning are often more likely to stick to their programs because work and family obligations are less likely to interfere, schedule a time that works best for you and stick to it!
• Exercise while waiting - for the children to complete their piano lesson, soccer practice etc.
• Consider purchasing home exercise equipment - before you invest make sure you will use it. Durable equipment is not inexpensive!
• Take turns giving your significant other or friend a break to exercise - by watching the children or sitting with a family member that cannot be left alone.
• Make exercise a high priority - if getting in shape is your goal you must make exercise a priority to reach that goal.

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Inexpensive Exercise And Sporting Activities:

Outdoor:

• Walking
• Jogging
• Hiking

Indoor:

• Exercise shows on television
• Exercise video tapes
• Calisthenics
• Jumping rope
• Dancing
• Stair climbing

Sports:

• Soccer
• Basketball

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Home Exercise Equipment:

If you choose to exercise with specific exercise equipment , you can find a variety of price ranges to fit any budget. Pre-owned equipment is also available through the newspaper or stores that sell used equipment. Make sure your decision about equipment meets your fitness needs!

Stationary Bicycles:

• Prices range from $200-$3500
• More expensive models feature electronic devices to monitor heart rate and calories burned, and allow for varying pedal resistance and terrain
• Provides non-impact aerobic exercise for the lower body
• Models are available with optional arm ergometers to exercise the upper body as well
• Allows for exercise while reading or watching TV to prevent boredom

Treadmills:

• Prices range from $200-$8000
• Models vary from those with a non-electronic belt that moves over rollers to electronic ones with a variety of speeds and grades (incline) and the capability to monitor heart rate, blood pressure, and calories burned
• The type of motor, ability to change the grade electronically, and the monitoring equipment are what will increase the price
• Provides non-impact aerobic exercise to the lower body
• Allows for walking or jogging in a climate controlled atmosphere on a smooth surface

Rowing Machines:

• Prices range from $200-$3500
• Provides for non-impact aerobic exercise to the upper and lower body
• People with back problems should consult their physician before beginning a program with a rowing machine or try other types of exercise equipment

Cross Country Ski Machines:

• Prices range from $300-$750
• Provides the ultimate non-impact aerobic exercise to the upper and lower body
• PRACTICE in the store before you purchase! The synchronized upper and lower body movement this machine requires may not be for you!

Step Benches:

• Prices range for $20-$60
• Provides aerobic exercise while watching your favorite TV program or with a step aerobics tape

Stair Steppers:

• Prices range from $50-$3000
• Provides for aerobic exercise to the lower body
• People with back of knee problems should consult their physician before purchasing this equipment
• Walking up and down a flight of stairs can provide the same quality of exercise!

Free Weights:

• Free weights range from $4-$150
• Professional instruction is encouraged before beginning a home program with free weights to prevent serious injury
• Water bottles, soup cans, and over-sized rubber bands can be used as free weights

Strength Training Machines:

• Multi-station machines range from $500-$5,500
• More expensive than free weights but may be safer
• Resistance machines isolate specific upper and lower body muscle groups

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Exercise Clothing:

How you dress can make a difference in your performance and reduce the risk of injury from hypo or hyperthermia!

Cold Weather Activities:

• Wear several layers of light clothing the allow air circulation
• Clothing should enable sweat to evaporate
• Wool or synthetic material like polypropylene dries quickly
• Wear a hat to avoid hypothermia - 30-40% of the bodies heat is lost from the head
• Gloves may be appropriate depending on the activity
• Sweatproof sunscreen is encouraged for activities on the snow

Warm Weather Activities:

• Wear loose fitting clothing
• Do not change clothes when they become wet - as sweat evaporates it cools you
• Wear nylon, linen clothing, or clothing made of synthetic material like Coolmax
• Avoid polyester or plastic clothing, especially with elastic bands at the wrist, ankles, and neck which promote sweating
• Wear light colored clothing to reflect heat rays
• Sunscreen will be necessary for outdoor activities - look for waterproof and sweatproof with an spf of at least 15

Tips for Purchasing Athletic Shoes:

• shoes should fit properly
• "toe room" - neither the big or little toe extends over the side
• heel - snug without pinching or slipping
• inside of shoe should be made of firm material to prevent the foot from collapsing inward
• arch supports provide good fit, support, and comfort
• try on several pairs of shoes when buying athletic shoes
• consider shopping at an athletic shoe store with a reputation for knowledgeable employees
• choose the shoes that go with the sport
• shop for shoes in the afternoon when your feet are the biggest
• replace shoes every 3-9 months or every 300-500 miles (depending upon the activity)
• make sure the shoe is comfortable and fits you!

Running Shoes:

• adequate cushioning for shock absorption
• provide arch and heel support
• padded heels

Walking Shoes:

• flexible sole
• heel cushioning
• too much cushioning in the toe of the shoe may make you trip

Aerobic Dance Shoes:

• well cushioned shoes
• overall good support
• firm yet flexible sole
• hi-top variety if you have ankle problems

Specialty Shoes:

• There are shoes for specific activities, basketball, bicycling, golf, etc.

The key is to find a shoe that fits and provides adequate support and stability

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Go to The Exercise and Physical Fitness Home Page

The Exercise and Physical Fitness Web Page is an ongoing project by graduate students in the Master of Science program in Exercise Science in the Department of Kinesiology and Health at Georgia State University. This project was created by J. Andrew Doyle, PhD, and was last modified on: January 06, 1998.