1. Summer Shape-Up Guide
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Lower your risk for Type 2
Diabetes.
Lower your risk for heart
disease.
Reduce stress, anxiety and
improve your overall mood.
Now that we’re finally
coming out of our
winter hibernation
stage, summer brings
the perfect opportunity
to get outside and get
moving! Will you use
this summer to change
up (or start) your
fitness regimen?
This summer, challenge
yourself.
Of adults in the US
report exercising on a
regular basis.
2.5 hours
Is the recommended
amount of physical activity
adults should be getting
each week.
29 Million adults in the US have diabetes.
Southern states in the US are the least physically active.
Physical activity will give you stronger muscles and
bones.
Swimming is obviously a great way
to cool off and get fit this summer!
Plus, it’s a great option for those with
arthritis. Swimming can improve arthritic
joints without aggravating symptoms.
A 150 pound adult can burn
approximately 50 calories per mile
while biking.
You could burn between
580-870 calories in one hour.
Staying hydrated is essential,
especially on hot summer
days. Be sure to keep a bottle
of water handy when working
up a sweat.
Soak up the sun while
kayaking and burn
approximately 310 calories in
one hour.
Share your fitness
goals with the people in
your life. It will help to
keep you accountable
and possibly find a new
work out buddy!
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Following a regular
fitness schedule
will help to…
“Take care of your body. It’s the only place you have to live.”
-Jim Rohn
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Choose an activity you enjoy
doing and you’ll be much
more likely to stick with it.
Get rolling this summer…
Hit the courts with a
tennis buddy…
Get out of your fitness rut.
Sources: http://www.healthguidance.org/entry/6299/1/Physical-Fitness-and-Exercise-The-
Facts.html, http://www.health.gov/paguidelines/pdf/adultguide.pdf,
http://www.cdc.gov/physicalactivity/data/facts.html, http://www.reuters.com/article/2014/06/10/usa-
health-diabetes-idUSL2N0OR28320140610,
http://www.cdc.gov/healthywater/swimming/health_benefits_water_exercise.html,
http://www.mayoclinic.org/healthy-living/weight-loss/in-depth/exercise/art-20050999
…