Page 5 - RVO What Women Want Nov2016

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strenuous physical activity. A light, healthy
.snack gives you a little fuel without affect-
ing your ability to exercise. After eating,
the body diverts blood flow to the gas- trointestinal tract to aid with digestion.
Exercising while this blood flow is central-
ized in the gastrointestinal tract may cause muscle cramps or generalized weakness.
Nutrition experts at the University of Cal-
ifornia, Los Angeles, have said people who
exercise strenuously on a full stomach may
What Women Want • An Advertising Supplement to the River Valley & Ozark Edition of the Arkansas Democrat-Gazette • Sunday, November 20, 2016 • 5VV
Staying motivated and avoiding injury when adopting a fitness routine for the new year can help women get in shape and maintain healthy lifestyles for years to come. Eating light, staying hydrated and resting are a few examples.
Get FIT
The smart way to begin an exercise routine
Exercise is an important component of a healthy lifestyle. During the new year, many women establish fitness goals with a mind toward getting in shape. It can be tempting to
jump right in, especially when friends or relatives reach their own fitness goals. However, inactive women risk injury when diving right in rather than taking a gradual approach to fitness and weight-loss regimens. To reap the most rewards from exercise,
-take the proper precautions, and follow these guidelines.
inserts can be used to modify footwear and provide additional support. You may also need equipment specific to a given activity. For example, wrist supports and quality gloves are essential for kickboxing classes. Speak with a trainer or gym em- ployee if you need assistance.
WATCH THE WEATHER
Ice, snow, rain and wind can make jog- ging or other outdoor activities more chal- lenging, if not dangerous. Always exercise caution when your workout regiment in- volves exercising outdoors. Stay indoors if you hear thunder or see lightning.
STAY HYDRATED
The Better Health Channel of the Vic- toria State Government states that a person can lose about 1 1/2 liters of fluid for every hour of exercise. Drink water before, during and after each exercise session. If you need water while exercising, take small sips.
LISTEN TO YOUR BODY
Take notice of how you feel. If some- thing just does not feel right, then stop exercising immediately, rest and/or seek medical attention.
PACE YOURSELF AND REST
Do not try to do everything all at once. Slowly build up your durability and stamina by gradually increasing the intensity of your workouts. Give yourself time to recover between workouts as well.
Exercise is a key part of a healthy lifestyle. Remember to do so safely and effectively.
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CONSULT A DOCTOR
Get medical clearance before you be- gin a new exercise regimen, especially if you have any pre-existing medical con- ditions. Your doctor may suggest certain modifications that can reduce strain on certain parts of the body or advise you on the most effective activities for people with your condition. Healthy individuals may be cleared outright and can begin their fitness regimens immediately. It is also wise to inform your doctors of fitness plans and goals so they can help track your progress.
, EAT LIGHT
e- Avoid large meals before engaging in
also experience reflux, hiccups, nausea and vomiting. Wait at least an hour after eating full meals to exercise.
WARM UP
It is important to warm up your mus- cles before beginning a workout. Stretches, light movements and range-of-motion ex- ercises can improve flexibility and prepare the body for more to come. If muscles are not fully stretched and warm, injuries such as strains and tendon tears may oc- cur. Take the time to warm up; otherwise, you may find yourself on the sidelines.
WEAR APPROPRIATE EQUIPMENT
Invest in quality athletic shoes and other equipment made for the activity you will be performing. The right equip- ment can help prevent injury. Athletic shoes that fail to provide adequate sup- port can increase your risk of injury. Good shoes do not have to cost a fortune, as there are plenty of brands that will work quite well. If you need suggestions, discuss your exercise regimen and goals with a podiatrist or orthopedist. Orthotic
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