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AN EXERCISE PROGRAM FOR THOSE WHO HATE TO EXERCISE

The following excerpt is from the online free read self help book, Be Your Own Therapist.

Moderation is always the goal initially. Speak with your doctor first if you have not been exercising regularly or if you have some physical difficulty that might preclude exercising.

Dr. Morehouse recommends one minute of limbering and stretching. His four recommended stretching exercises require moderate amounts of reaching, twisting, and bending and are to be done in a "leisurely languid manner." You can create your own limbering and stretching exercises, follow Dr. Morehouse's, or find another book with similar suggested exercises.

Your aerobic exercises may also be different from Dr. Morehouse's, yet accomplish similar results. For the upper body, possibilities include using hand weights (soup cans will do while simultaneously exercising the lower body), or a treadmill with moving arm handles. For lower body development, possibilities include: aerobic walking or jogging, a treadmill, a stair-stepper, or other aerobic exercise/device (preferably low-impact). If Dr. Morehouse's book is unavailable, then I recommend reading others of the genre in your local library if you wish more detailed information about pulse rates, interval training, stretching, endurance, etc. But remember, reasonable fitness is the best goal for most of us.

The most important step is the first. After checking with your doctor, start moderate exercising for ten minutes three times a week. Do what feels best for you, as much as possible within the framework described in the preceding paragraphs. The keys are: (1)to do it regularly for development of some muscle strengthening, which will happen if the upper and lower bodies are exercised moderately 30 minutes a week, and (2 )to exercise at a moderate heart rate. The key is to get started doing something regularly. Fine-tuned adjustments can wait for later.

Ignore your body; then enjoy all the wonders of modern medicine such as cancer operations and heart bypasses.

Success Tip. You will be more likely to succeed if you give yourself concrete praise every time you exercise (for more about rewarding yourself, see Appendix E). For example, place on an obvious shelf a symbol of completed exercise. A penny will do. Just place a penny on a highly visible kitchen shelf every time you exercise during the week. This will jog your memory and serve as a bit of important praise for you every time you see that shelf. This can work with stones, shells, glasses, refrigerator magnets, pencils or whatever you choose in whatever location seems best for you: refrigerator door, kitchen shelf, TV or table. (Do not use the ineffective method where you set up three pennies at the beginning of the week and remove one penny from view each time you exercise. Also, do not use food as a reward.) This success tip is highly effective, more so than one would think. Try it!

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For most of us, reasonable fitness can be accomplished in 30 minutes a week.

Reminder: Moderately vigorous exercise is a natural way to boost your pituitary's output of HGH Human Growth Hormone.

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