UW-Stout News Story

Self-help for the new year Part 3: Physical conditioning tips

January 12, 2012

The start of a new year can be a time of personal change. For some people, that means New Year’s resolutions while for others it’s simply a desire to improve some aspect of their lives.

With 2012 under way, Anoop Balachandran, Health and Fitness Center coordinator at University of Wisconsin-Stout, offers five tips to be more active and healthy while improving your physical condition.

1. Try to get 150 minutes a week of moderate exercise, such as a brisk walk, mowing, dancing or biking. This could mean exercising 30 minutes five times a week. Or it could be broken down into 10 minutes three times a day for five days.

2. If you prefer vigorous exercise, like jogging, the kind that makes it hard to talk while exercising, aim for three 25-minute workouts a week.

3. Include weight training. Two days a week, do a minimum of two or three sets for each major muscle group, with eight to 12 repetitions per set. This will help you lower the risk of some major diseases.

4. The No. 1 reason for not being active is lack of time. Be creative to fit in time for exercise. For example, use a stationary bike while watching TV. Park your car farther from your destination and walk. Use part of your lunch break for a walk. “Try to integrate exercise into your daily routine,” Balachandran said.

5. Use fitness facilities, other resources and special events available at your place of work or in your community to become more active. UW-Stout Health and Fitness Center provides information at http://www.uwstout.edu/urec/hfc/ or email Balachandran at fitness@uwstout.edu.

For a related UW-Stout YouTube video, go to http://www.youtube.com/watch?v=XWMukOf0J9A.

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