Health-and-Fitness online information.

Nothing like a dose of bright sunshine and warm air to get you energized for exercise this season. If you've been on fitness hiatus, now is prime time-with your doctor's permission-to shake off that sluggishness, stretch those muscles and get pumped for fitness with these warm-weather workouts:

* STEP IT UP. Walking and running do wonders for your health, from burning fat, building muscle and boosting your metabolism to lowering high blood pressure, reducing your risk of heart disease and stroke and relieving anxiety and depression.

But before you challenge folks to eat your dust, gear up with athletic shoes designed for walking or running to get the most mileage and comfort. Also, walk or run on softer surfaces like grass or a sports track instead of pounding the pavement to reduce stress to your back and joints. And always stretch your muscles before, during and after your workout to avoid cramps and strains.

If you're a fitness-walking novice, don't try to break any records your first few sessions. Start slowly, then gradually pick up the pace. You don't have to sprint, but you need to step with purpose to reap the full benefits. Aim to walk a mile in 30 minutes, then once you reach your goal, cut that time in half. If running is more your speed, start with a slow jog-walk regimen: walk one block, jog the next, then repeat. As your fitness level increases, gradually reduce the walking portion.

* ROLL YOUR WAY TO FITNESS. Skating, rollerblading and cycling give your muscles a good workout and give you a great reason to park the car and wheel around town. If it's been a minute since you balanced on two wheels or four, go short distances at an easy pace those first few trips to prime the muscles in your legs, thighs and buttocks for exercise and to prevent strains and injuries.

If you've never learned to bike or skate, now is a perfect time to take a class so that you'll be ready to show off your wheel skills by summer. And remember, even pros can take a fall, so always wear a helmet, wrist and knee guards to protect yourself.

* LET THE GAMES BEGIN. Longer days and warmer weather make for ideal sporting conditions. So whether your game of choice is basketball, baseball, softball, soccer, tennis, golf or beach volleyball, nurture your hidden athlete and work in some fitness by playing a sport this season. Not athletically inclined? Join a sports class at the local health club, YMCA or your city's park district to beef up on the basics. After all, learning is half the fun.

# posted by Medical Information : 3:49 AM