Starting an Exercise Program Regular exercise is a part of a healthy lifestyle. Talk to your doctor about what type and how much exercise to do if you: Have not been active Have any health problems Are pregnant Are over age 60 The goal is to exercise 4 to 6 days each week. Exercise for 30 to 60 minutes each time. To prevent injury, slowly increase the number of days and the amount of time you spend exercising. Regular exercise helps to: Improve how well your heart and lungs work Maintain a healthy weight or help you lose weight Improve balance, muscle tone and joint flexibility Relieve stress and tension and improve your mood Reduce the risk of heart disease, high blood pressure, osteoporosis and diabetes Getting Started Choose an exercise you like to do. Try to vary the type of exercise you do to increase the health benefits and prevent boredom and injury. 1
운동시작하기 정기적인운동은건강한삶을유지하는데중요합니다. 아래와같은경우어떠한운동을얼마나많이해야하는지의사와상의하십시오 : 오랫동안운동을안했다 건강에문제가있다 임신했다 60 세이상 목표는매주 4 일에서 6 일운동을하는것입니다. 매번 30 분에서 60 분가량운동을하십시오. 부상을예방하기위하여운동하는일수와운동량을천천히늘리십시오. 정기적인운동은 : 심장과폐기능을증진시켜준다 건강한체중을유지해주거나체중을줄이는데도움이된다 신체균형을개선하고, 근육과관절의유연성을증가시킨다 스트레스와긴장감을완화하고기분을좋게해준다 심장질환, 고혈압, 골다공증, 당뇨의위험을줄여준다 시작하기 어떤운동을할것인지선택한다. 건강에좋고, 지루하지않고, 부상위험이적은운동들을선택하십시오. Starting an Exercise Program. Korean. 1
Types of Exercise: f f Aerobic exercises move large muscles and improve the health of your heart and lungs. Examples include walking, jogging, aerobic classes, bicycling, swimming, tennis and dancing. Walking is a good choice for beginners. You only need a good pair of athletic shoes. Walking can burn as many calories as jogging without the high impact on your joints. Walking is good for your heart and lungs and helps prevent osteoporosis. f f Strength training exercises strengthen muscles and build strong bones. Using weights, exercise bands, other weight lifting equipment, and doing push-ups and sit-ups are examples of strength training. Talk to your doctor before beginning strength training if you have high blood pressure or other health problems. f f Flexibility exercises, also called stretching, increase the length of muscles to improve balance and joint health. Stretching is important before and after exercising and as an exercise itself. Examples include yoga and tai chi. Begin and end an exercise session with 5 minutes of gentle exercise or stretching. For example, walk 5 minutes before and after jogging. This will help prevent injury. Exercise at a comfortable pace. Listen to your body. You are exercising too hard if you: Have pain in your joints, feet, ankles or legs Have problems breathing Feel weak, faint or dizzy during or after exercising 2
운동의종류 : 에어로빅운동은큰근육들을움직이고심장과폐기능을좋게해줍니다. 걷기, 뛰기, 에어로빅클래스, 자전거, 수영, 테니스, 댄스가이러한종류들입니다. 걷기는초보자들에게좋은운동입니다. 좋은운동화한켤레만있으면됩니다. 걷기는관절에무리없이거의조깅과비슷한수준의칼로리를소모합니다. 걷기는심장과폐에좋을뿐아니라골다공증예방에도도움이됩니다. 근력운동은근육에힘을길러주고뼈를튼튼하게해줍니다. 역기나아령을사용하고, 운동밴드, 그밖에역도기구를사용하거나팔굽혀펴기와윗몸일으키기도근력운동의예들입니다. 고혈압이있거나건강문제가있으신분은근력운동을시작하기전에의사와먼저상의하십시오. 유연성운동은스트레칭이라고부르며, 근육의길이를늘려주어균형을잡아주고관절을유연하게해줍니다. 스트레칭은운동전후에중요하고그자체로도좋은운동입니다. 그예로는요가와타이치가있습니다. 운동을시작하기전과후에는 5 분동안부드러운운동이나스트레칭으로시작하고마무리해주십시오. 예를들어, 조깅을하기전과후에 5분정도걸으십시오. 이렇게하면부상을줄일수있습니다. 운동은편안한페이스로하십시오. 자신의몸컨디션에맞추십시오. 아래와같은경우에는운동이무리가됨 : 관절, 발, 복숭아뼈또는다리에통증이있다 숨쉬기가거북하다 운동중또는후에힘이없거나, 정신이아찔하거나어지럽다 Starting an Exercise Program. Korean. 2
Stop exercising and call your doctor or 911 if you have: Pain or pressure in your chest, left neck, shoulder or arm Sudden dizziness Cold sweat Pallor Fainting Talk to your doctor or nurse if you have any questions or concerns. 2007 11/2011 Health Information Translations Unless otherwise stated, user may print or download information from www.healthinfotranslations.org for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain medical treatment. 3
아래와같은경우운동을중지하고주치의나 911 에전화를하십시오 : 가슴이나왼쪽목, 어깨또는팔에통증또는압박감 갑자기어지럽다 식은땀이난다 안색이변한다 정신이아찔하다 궁금한점이나염려되는점이있으면의사나간호사와상의하십시오. 2007 11/2011 Health Information Translations Unless otherwise stated, user may print or download information from www.healthinfotranslations.org for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain medical treatment. Starting an Exercise Program. Korean. 3