This document provides tips and information for starting an exercise program. It lists the top 10 reasons to start exercising, which include feeling better, improving sleep, preventing weight gain and diseases. The benefits of cardiovascular exercise, strength training and flexibility are outlined. Exercise guidelines recommend 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week, along with 2-3 strength sessions. Various activities and estimated calorie burns are listed. Tips for setting goals, tracking progress and rewarding accomplishments are provided to help people start and stick to a new exercise routine.

1. Peter Humberd Portland
Tips for Healthy life
style

2. Starting an Exercise Program

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

6. What are YOUR
reasons to start an
exercise program?

7. List
3-4

8. What are your
roadblocks?

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

11. Overcoming Your
Roadblock(s)

12. Overcoming Your Roadblocks
–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 Your Roadblocks
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?

14. Components of an
Exercise Program

15. Cardiovascular
(Swimming, running, walking, jogging,
cycling)
Flexibility
(stretching, yoga)
Strength Training
(Resistance bands, free-weights,
weight machines)

16. •Decreases body fat
•Decreases total cholesterol
•Increases heart function
•Increases aerobic work capacity
•Reduces blood pressure
Cardiovascular benefits

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

20. Exercise Guidelines

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

26. Activity 130
lbs.
140
lbs.
150
lbs.
160
lbs.
170
lbs.
180
lbs.
190
lbs.
200
lbs.
220
lbs.
240
lbs.
260
lbs.
280
lbs.
300
lbs.
Shopping for
Groceries
78 84 90 96 102 108 114 120 132 144 156 168 180
Vacuuming 98 105 112 120 128 135 142 150 165 180 195 210 225
Washing Car 98 105 112 120 128 135 142 150 165 180 195 210 225
Walking 3
mph (20 min.
mile)
104 112 120 128 136 144 152 160 176 192 208 224 240
Mowing 175 189 202 216 230 243 257 270 297 324 351 378 405
Down hill
Skiing
169 182 195 208 221 234 247 260 286 312 338 364 390
How Many Calories Am I Burning When I Am…
* This is based on 30 minutes of activity

27. Activity 130
lbs.
140
lbs.
150
lbs.
160
lbs.
170
lbs.
180
lbs.
190
lbs.
200
lbs.
220
lbs.
240
lbs.
260
lbs.
280
lbs.
300
lbs.
Stair
Climbing
182 196 210 224 238 252 266 280 308 336 364 392 420
Basketball
-leisurely
nongame
169 182 195 208 221 234 247 260 286 312 338 364 390
Hiking (no
load)
202 217 232 248 263 279 294 310 341 372 403 434 465
Stair
Climber
machine
208 224 240 256 272 288 304 320 352 384 416 448 480
Weight
Training
162 175 188 200 213 225 237 250 275 300 325 350 375
* This is based on 30 minutes of activity
How Many Calories Am I Burning When I Am…

28. •Set goals
•Track your physical
activity
•Reward yourself!
Track Your Progress

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!

33. Thank you
Peter Humberd Portland