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<p align="center"><b><font face="Verdana" size="5" color="#0000FF">Eat
Well/Be Fit</font></b></p>
<p align="center" style="margin-top: 1; margin-bottom: 1"><b><font face="Verdana" size="4">Returning To Activity</font></b></p>
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<b>
<font FACE="Verdana" SIZE="4" COLOR="#000000">
<span style="font-weight: normal">
<font face="Verdana" size="3">By Denise Bach, PT, MBA</font></span></font></b></p>
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<p align="center"><a href="BOHEatWellBeFit.htm">Eat Well/Be Fit</a><!--mstheme--></font></td>
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The approach of warm weather and the running
of the Boston Marathon seem to inspire many of us to return to fitness
activities. This past winter was long and hard, and if you were a couch potato
last season, you shouldn�t just dive right in to your favorite activities.
Here�s how to get started again.</p>
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Start slow. If, for example, you walked or ran for 30 minutes last time
around, start with only 15 minutes, and add an additional 5 minutes as you are
able. This is also true for weight workouts � start with perhaps one quarter
to one half the weight you used last time. Don�t be afraid to ask the staff at
your gym for advice. The older you are, the more important it is to have a
gradual re-entry.<!--mstheme--></font><!--msthemelist--></td></tr>
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Be sure to warm up prior to any activity. This can be as simple as walking
around the tennis court for 2 to 5 minutes, or performing your usual fitness
activity at a slightly lower intensity for the same amount of time.</font><!--mstheme--></font><!--msthemelist--></td></tr>
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Drink water to stay hydrated. Sports drinks are good up to an hour before
activity, and all right afterward, but they usually have some sugar in them
and need to be digested. This means the fluid in them is not immediately
available for your body to use. Of course, this is most important in hot
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If your muscles feel tight, consider stretching after your activities are
done, but your body is still warm. The front of the chest, the front and back
of the thighs and the calves are good places for most people to stretch. There
are many good books available on this subject, but the basic rule is that you
should hold a stretch for 30 to 60 seconds, and repeat each one 3 to 5 times.</font><!--mstheme--></font><!--msthemelist--></td></tr>
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When exercising outdoors, be aware of your surroundings, especially if you are
alone. When walking or running, know your route. Think about leaving the
headphones off if you are in a high-traffic area. Carry some form of
identification, and maybe bring the cell phone along (as if we ever leave home
without them!).</font><!--mstheme--></font><!--msthemelist--></td></tr>
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Please be aware that children also need to ease back into physical activities as
well. Encourage children to get out on their bikes, skates or skateboards, or
just walk with friends to condition themselves before their sports start up.
Perhaps try doing some of these activities as a family. More importantly, if
children are to attend sports camps this summer, they should slowly ramp up
their levels of activity relating to the sport to prepare their bodies for the
more-intense training they will be receiving. This way they�ll be less likely to
be injured. Hydration and stretching are important for children too. Children
younger than 12 tend to overheat faster than adults. It is especially important
that water be available for them.</p>
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The most important thing to remember is that the exercise you�ll stick with is
the one you have fun doing. So, go out there and enjoy yourselves, and have a
great season. </p>
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Denise Bach is a Physical Therapist at
Needham Physical Therapy and a member of the Eat Well/Be Fit Committee. The
committee is composed of concerned professionals from the Needham Health
Department, Needham Public Schools - departments of School Nursing, Nutrition,
and Health and Physical Education, Park and Recreation, TRIAD, Beth Israel
Deaconess Hospital Needham Campus, Massachusetts Department of Public Health,
Nutritionists, Physical Therapists, local residents and businesses. </p>
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For more
information, contact the Needham Health Department at 781-455-7523 or visit the
web site at
<a style="color: blue; text-decoration: underline; text-underline: single" href="http://www.town.needham.ma.us/xBOH/BOHEatWellBeFit.htm">
http://www.town.needham.ma.us/BOH/BOHEatWellBeFit.htm</a> to see past articles in this
series.</p>
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