Nothing is more consistently prescribed by physicians for a healthy, energetic, and productive life than exercise. You can achieve these goals for yourself.

＊ Don't expect immediate, magical results. Shoot for gradual, long term progress. Don't punish yourself by swallowing the “no pain, no gain” philosophy. Listen to your body; don't push it past its limits.

＊ Don't become obsessed with exercise. Three twenty minute aerobic workouts per week are enough for most people to stay physically fit.

＊ Walk briskly one mile a day after dinner. Walk down to hall to see a colleague instead of picking up the telephone. Park in remote, but safe sections of parking lots. Take the stairs for climbs of three flights or less.

＊ Before investing in expensive equipment, make a serious commitment to exercise. Research the relative benefits and drawbacks of different equipments, such as treadmills, stationary bikes, free weights, and so on.

＊ Choose an exercise you enjoy so you'll stick with it.

＊ Spend three to five minutes warming up your muscles and cardiovascular system before doing any exercise.

＊ The older you get, the more you need to supplement aerobic exercise with strength training, flexibility exercises, and weight bearing activities, which help you keep your bones strong.

＊ Discontinue strenuous exercise during illness.

内科医生定义出健康,体能与合理生活都来源于锻炼.你可以自己轻而易举的就达成你的目的.

*不要期待在短时间内取得惊人的收效.逐渐地用长时间里建立起来.不要强加于自己"没有努力就没收获"这样的人生大道理.把一切都交给你的身体;不要强迫它做它本身所不能达到的.

*不要把锻炼成为自己的捆饶,每周做20分钟的有氧锻炼有助于你身体对其的适应.

*每天晚饭后坚持散步走1英里.散步去看你的同窗比你拿起话筒闲聊要好的多.开车大较远点的地方,但是一定要把车停放到安全一点的场地.做上楼梯运动,最好做3个来回.

*你在决定要对一个昂贵的器械下手的时候,一定要下定决心做锻炼.研究各种机器它们从中所能获得的收益和不足,例如走步机,登车,体重调节仪等.

*选择你自己较为喜欢的一种锻炼,因为你一定得坚持下去.

*在做运动前要花费3到5分钟对你的肌肉和心血管系统做热身.

*当你年龄越大时,你就越需要一些有氧运动来对你的体能训练,韧性练习和保持体重运动,这些都可能帮助你保持骨骼的强壮.

*不要因为有病而间断体能锻炼;