Before you get on the treadmill or the exercise bike for the
first time, make an appointment with your doctor. Your doctor
will know if exercising is right for you and which ones are best
for you. Even if you feel like you're already as fit as you can be,
a doctor will be able to give you good advice how to proceed.
3. 10. Relieves anxiety and depression
9. Decreases risk of chronic
diseases
8. Increases metabolism
7. Increases energy and
stamina
6. Increases bone density
Top 10 Reasons to Start an Exercise Program
4. 5. Improves flexibility
4. Prevents falls
3. Prevents weight gain
2. Improves sleep
1. You will feel better!
Top Ten Reasons to Start an Exercise Program
5. FYI
•Burning an extra 200 calories per day in physical activity*
can produce a weight loss of 20 lbs in one year.
•Regular physical activity is the most common
characteristic of individuals who have lost and maintained
a significant amount of weight.**
•“Regular physical activity is probably as close to a magic
bullet as we will come in modern medicine. If everyone in
the U.S. were to walk briskly 30 minutes a day, we could
cut the incidence of many chronic diseases 30% to 40%.”
***
*Roughly the equivalent energy expenditure of a 2 mile brisk walk
**Klem, M.L., Wing, R.R., McGuire, M.T., Seagle, H.M., & Hill, J.O. A descriptive study of individuals successful at long-term maintenance of substantial
weight loss. American Journal of Clinical Nutrition, 1997, 66, 239-246.
***Dr. JoAnn Manson, Chief of Preventive Medicine at Harvard's Brigham and Women's Hospital, Time, Jan. 21, 2002
9. “I don’t have time.”
“I’m too tired.”
“I don’t like to sweat.”
“I don’t know what to do specifically.”
“I don’t want to.”
“I’m afraid I’ll hurt myself.”
“It’s boring.”
“I can’t stay motivated.”
Roadblocks
10. Roadblocks
“With all of my sweaty gym clothes, I’ll have
more laundry.”
“Exercise is expensive.”
“It’s uncomfortable, it hurts me.”
“I can’t do what I used to be able to do.”
“It is not important.”
“I don’t have anyone to exercise with.”
List 3-4 of your roadblocks
12. Overcoming YourRoadblocks
–Initial Roadblock: “I’m too tired.”
–Or more specifically, “When I
first wake up, I’m too sleepy to be
active. At night, I’m exhausted
from the workday.”
Example:
13. Overcoming YourRoadblocks
Possible strategies to get around roadblock:
• Go to bed earlier at night so that you will be more
awake in the morning.
• Have a light breakfast and a cup of coffee, then go
for a walk.
• Participate in physical activity over the noon hour.
How can you overcome your roadblocks?
16. •Decreases body fat
•Decreases total cholesterol
•Increases heart function
•Increases aerobic work capacity
•Reduces blood pressure
Cardiovascularbenefits
17. •Increases bone density
•Increases stamina
•Weight loss and weight maintenance
•Decreases risk of injury
•Increases sense of balance
Strength Training benefits
18. •Improves range of motion
•Improves balance
•Reduces risk of injury
•Increases circulation
Flexibility
benefits
21. Adults (ages 16-64) should do 2 hours
and 30 minutes a week of moderate
intensity, or 1 hour and 15 minutes a
week of vigorous intensity
Cardiovascular
22. Cardiovascular
Aerobic activities should be performed in
episodes of at least 10 minutes,
preferably spread throughout the week.
http://health.gov/paguidelines/
23. Adults should do strength
training 2-3 times a week
working the major muscle
groups
http://health.gov/paguidelines/
Strength training
24. Flexibility Guidelines
• Stretch your muscles when they're warm (after your warm
up or, even better, after your workout)
• Do static stretches with a focus on tight areas such as the
hamstrings and lower back
• Stretch a minimum of 2-3 days a week...even better would
be every day
• Stretch within your range of motion. Stretching shouldn't
hurt.
• Hold each stretch for about 15-30 seconds and do 2-4 reps
of each stretch
http://exercise.about.com/cs/exbeginners/a/exbasics_2.htm
25. Mix it up
Research shows that diversifying your
workout routine offers greater payoffs than
sticking to the same moves for years on
end. That's because exercise variety
maximizes benefits and minimizes
obstacles to working out, such as injuries,
plateaus, and boredom.
http://www.realage.com/WorkoutCenter/Articles.aspx?aid=10497
29. •Start by setting small, reasonable weekly
goals.
•Choose an activity you like to do.
•Choose an activity that you can easily fit
into your daily routine.
•Choose an activity that you have easy
access to.
•Choose an activity that you feel
comfortable doing.
Goals
30. •Dance to music
•Gardening
•Walk during lunch hour
•Stretch before bedtime
•Take the stairs
•Walk the dog
•Carry groceries instead of pushing
the cart
Take Small Steps
31. •When you meet your goal(s), celebrate
by giving yourself a special reward.
•Use rewards to give yourself credit for
your successes.
Reward Yourself
32. •Plan ahead
•Make it important
•Make exercise fun and convenient
•Start slowly and increase gradually
•Apply the components of exercise
•Document your exercise
Ready! Set!