News You Can Use

Exercise: Some Sports You May Have Missed

Summer is the best time to take advantage of outdoor activities. In July, we get almost four hours more daylight than in December. With the extra daylight, we tend to have more energy and more time to begin projects we have been putting off. One such activity, with numerous benefits, is physical exercise. Regular exercise will improve your health, your self-image, aid in weight loss, shape up your body, and often significantly reduce feelings of depression.

One of the problems people have in getting started with exercise is that they feel the equipment is too expensive or that they cannot participate in sports alone. The following ideas are intended to address those problems. With the following activities, there is no need for a team, or in many cases even a partner, and the costs are surprisingly affordable. For instance, there are numerous activities that are sponsored by both public and private organizations, many of which are free to join.

If you are an outdoor person and a nature lover, you may want to consider hiking, mountain biking, or rock climbing. North Carolina has beautiful parks and recreational areas across the state. You can visit www.ncsparks.net to search for parks and recreational areas near your home—the website allows you to search by location, activity, amenities, etc. So, if you are interested in finding a park that offers long hiking trails near you, www.ncsparks.net will lead you there.

If you enjoy the greenery, but are not quite ready for more intense sports, then you may want to consider golf. A public course is open to all. You can call your local golf association for more information on public courses near you. You can also try a web search (on www.Google.com, for example) for public courses in your area. Check out www.ncgolftrail.com for a listing of public and private North Carolina courses. Look for a good beginner’s set of golf clubs at flea markets and yard sales.

For the more adventurous, consider an exotic sport like scuba diving. The requirements are not as difficult as commonly believed; if you can swim well, you can probably scuba dive. Training courses are offered at local YMCAs and sports shops for a relatively low price. New technology has made the scuba gear lighter and easier to handle, and rentals are commonplace. Look for Scuba Diving (or Diving or Divers) in the Yellow Pages or call your local Y.

If you want to have pure fun at the lowest cost, you should not neglect dancing! That’s right! Research has shown that working out is not limited to running or conventional sports. Salsa, Hip-Hop, or Rumba can be as aerobically demanding as jogging. To work up a sweat while you swing, try a few hours of club dancing or even folk dancing at your community center or church. You can also dance your way to good health at home or with friends using new instructive material such as videos, books, and dance classes (again, check with your local Y for classes). There has also been a resurgence of ballroom dancing, evidenced in several popular movies such as Strictly Ballroom. Learn the Cha-Cha or El Rico Mamba! For more information on lessons, check the Yellow Pages under Dancing Lessons or Dancing Instruction.

Here’s a tip for all of you who would like to play tennis, but always thought it too expensive. Tennis is a life-long sport available to people of all ages and abilities, popular the world over. It is also a good way to meet new people and make friends. Usually during the summer, tennis is accessible and affordable in most places. A good place to start is to call your city or county Parks & Recreation Department, which often has inexpensive summer programs available. You can also look under Tennis in the Yellow Pages or call your local Y. A tennis racquet need not be expensive to be good for a beginner.

Swimming is excellent exercise for people in any shape because it works every muscle in your body. Many cities have public pools that are open throughout the summer, and YMCAs also have pools. A little-known secret is that many high schools have pools that are open to the general public during specific hours. Call the physical education director for information about your local high school. “How can I swim laps in a crowded pool?” you may ask. Check for opening times: the secret to an empty pool is to go early!

Finally, don’t neglect walking as a good form of exercise, especially for beginners and those who have been ill or are senior citizens. A casual stroll doesn’t qualify—you must really move to get aerobic benefits. Proper sneakers or walking shoes are the only equipment necessary. Take advantage of your local park or high school track. Use the stairs, not the elevator, in your building. If possible, walk to the grocery store. As walking becomes easier, try jogging. You may become a runner before you know it!

Always remember: before charging out the door to start your summer exercise plan, it is important to call or visit your doctor and get his or her approval. Always stretch before and after a workout and drink plenty of water when you exercise in the hot weather. Quit before you are exhausted. For all those concerned with the weight loss benefits of exercise, below are some typical exercises and the amount of calories burned doing them. Now get out there and “just do it”!

 

In one hour of…	you can burn…
Standing	120-140 calories
Sitting	70-80
Sleeping	60-70
Walking (3 mph)	250-315
Climbing stairs	125-200
Jogging (5 mph)	450-550
Biking (10 mph)	360-420
Swimming	650-700
Golf	240-340
Bowling	200-250
Skating (fast)	360-420
Tennis (singles)	400-480
Tennis (doubles)	250-325