Think a single type of exercise will take care of all your
needs? These tips can help you build a comprehensive
fitness plan to improve your health and waistline.
The document provides exercise tips and guidelines for developing a healthy lifestyle. It discusses the importance of setting goals and making a concrete exercise schedule. It emphasizes incorporating both cardio training and weight training into a routine, as well as proper warm-up and cool-down techniques. Overall, the document stresses creating a sustainable exercise plan tailored to individual needs and interests.
This document provides instructions for creating an exercise plan. It recommends scheduling how many days per week you will workout and choosing a type of workout like cardio or weightlifting. For cardio, it suggests 30 minute sessions including warm up, 20 minutes of moderate exercise, and cool down. For weightlifting, it recommends 30-60 minute sessions focusing on full body exercises or splitting into muscle group routines. The key is to commit to following your schedule for at least a month to start seeing results.
Come In Get Tips Today!!!! Plus Personal Trainers, Weightroom Instructors And Group Fitness Instructors Looking To Get Better Results With Injuries, Fitness Plateaus And Preventing Injuries. Let's Get Fit Today!!!!!
We as a whole realize practice is beneficial for us. It offers archived medical advantages and is likely perhaps the best apparatus we need to battle weight, a few sorts of malignant growth, diabetes, coronary illness, and other persistent diseases. Simultaneously, it very well may be difficult to try that information. There are such countless various ideas on the sorts of exercises and the ideal recurrence, it can prompt data over-burden and overpower.
The exercise sheets provide all health professionals with a clear and concise exercise plan to provide to every patient seen in their clinical practice. Each sheet supports patients on how to exercise safely and effectively for each disease condition. Medical evidence clearly demonstrates that regular exercise is hugely beneficial for the majority of long term health conditions (Non Communicable Diseases, NCDs) and certain acute health problems. Every health and social care professional has a key role in helping patients to understand why it is important to exercise, where they can exercise safely, and how to exercise effectively to maximise the health benefits and to reduce the risks of NCDs.
This 6-week beginner exercise program consists of flexibility exercises, resistance exercises using body weight or light weights, and cardiovascular exercises like walking or jogging. It is designed for individuals with a basic level of fitness and can be done at home or wherever is most comfortable. The program should be completed 3 times per week, focusing on improving both muscle endurance and cardiovascular health. Participants are advised to track their progress by monitoring weight, blood pressure, and general well-being.
For many people, the idea of cardiovascular exercise, otherwise known as "cardio" or aerobic activity, brings to mind sweatdrenched people in a group fitness class or running on treadmills. While those visions are accurate examples, cardio actually
encompasses a lot more exercise options, which we'll cover below.
Bradford l. huebner want to reach your fitness goals faster try these ideasBradfordhuebner
This document provides many tips for reaching fitness goals faster. Some key tips include joining an online fitness forum to get ideas from experts, allowing adequate rest between workouts especially for abdominal muscles, strength training to maintain muscle as you age, starting small muscle exercises first, making a plan to stay on track during holidays, and stretching before and after workouts. Moderate exercise for an hour like housework or walking can also help maintain a healthier weight and lower disease risk.
The document provides exercise tips and guidelines for developing a healthy lifestyle. It discusses the importance of setting goals and making a concrete exercise schedule. It emphasizes incorporating both cardio training and weight training into a routine, as well as proper warm-up and cool-down techniques. Overall, the document stresses creating a sustainable exercise plan tailored to individual needs and interests.
This document provides instructions for creating an exercise plan. It recommends scheduling how many days per week you will workout and choosing a type of workout like cardio or weightlifting. For cardio, it suggests 30 minute sessions including warm up, 20 minutes of moderate exercise, and cool down. For weightlifting, it recommends 30-60 minute sessions focusing on full body exercises or splitting into muscle group routines. The key is to commit to following your schedule for at least a month to start seeing results.
Come In Get Tips Today!!!! Plus Personal Trainers, Weightroom Instructors And Group Fitness Instructors Looking To Get Better Results With Injuries, Fitness Plateaus And Preventing Injuries. Let's Get Fit Today!!!!!
We as a whole realize practice is beneficial for us. It offers archived medical advantages and is likely perhaps the best apparatus we need to battle weight, a few sorts of malignant growth, diabetes, coronary illness, and other persistent diseases. Simultaneously, it very well may be difficult to try that information. There are such countless various ideas on the sorts of exercises and the ideal recurrence, it can prompt data over-burden and overpower.
The exercise sheets provide all health professionals with a clear and concise exercise plan to provide to every patient seen in their clinical practice. Each sheet supports patients on how to exercise safely and effectively for each disease condition. Medical evidence clearly demonstrates that regular exercise is hugely beneficial for the majority of long term health conditions (Non Communicable Diseases, NCDs) and certain acute health problems. Every health and social care professional has a key role in helping patients to understand why it is important to exercise, where they can exercise safely, and how to exercise effectively to maximise the health benefits and to reduce the risks of NCDs.
This 6-week beginner exercise program consists of flexibility exercises, resistance exercises using body weight or light weights, and cardiovascular exercises like walking or jogging. It is designed for individuals with a basic level of fitness and can be done at home or wherever is most comfortable. The program should be completed 3 times per week, focusing on improving both muscle endurance and cardiovascular health. Participants are advised to track their progress by monitoring weight, blood pressure, and general well-being.
For many people, the idea of cardiovascular exercise, otherwise known as "cardio" or aerobic activity, brings to mind sweatdrenched people in a group fitness class or running on treadmills. While those visions are accurate examples, cardio actually
encompasses a lot more exercise options, which we'll cover below.
Bradford l. huebner want to reach your fitness goals faster try these ideasBradfordhuebner
This document provides many tips for reaching fitness goals faster. Some key tips include joining an online fitness forum to get ideas from experts, allowing adequate rest between workouts especially for abdominal muscles, strength training to maintain muscle as you age, starting small muscle exercises first, making a plan to stay on track during holidays, and stretching before and after workouts. Moderate exercise for an hour like housework or walking can also help maintain a healthier weight and lower disease risk.
P horne hw499-client assessment matrix fitt pros-3Peggy Horne
Case study's. Five individual physical fitness evaluation and fitness plans. these plans are fitness oriented only and do not take into account other health aspects such as psychological, emotional, and spiritual.
This book provides good insight into the following areas: Naturopathy, Lifestyle and Diet as Preventive Steps for illness, Yog-Asanas and the aerobic exercises
Here are the answers:
Muscular endurance
50-70% 1 rep max
Bicep curl 1 rep max = 30lbs
How much weight should I use for my curls?
50-70% of 30lbs is 15-21lbs
Muscular strength
70-85% 1 rep max
Bicep curl 1 rep max = 30lbs
How much weight should I use for my curls?
70-85% of 30lbs is 21-25.5lbs
The document provides information and tips for the week of December 30, 2013 - January 5, 2014 related to motivation and exercise for a weight loss competition. It discusses exploring motivation tips on the company intranet, defines the difference between inspiration and motivation, and provides questions to help identify real motivations for lifestyle changes. It also provides tips and trends for beginning an exercise routine, including strength training, core training, personal training, boot camps, yoga, and other dance-based workouts.
Pe and health 12 (Physiological Indicator) jot1014
1. This document presents a lesson on physiological indicators for physical education and health, including target heart rate, rate of perceived exertion, and pacing.
2. It defines target heart rate as the range that one's heart should beat during exercise, explains how to calculate it, and provides the formula for determining a 17-year-old's maximum heart rate.
3. Additional physiological indicators covered are the Borg scale for rating perceived exertion and pacing as a strategy for breaking up physical activity with rest periods to build endurance.
The document discusses the F.I.T.T. principle for exercise - Frequency, Intensity, Time, and Type. It explains each component of the principle: Frequency refers to how many times per week one should exercise; Intensity refers to how hard the body is working during exercise; Time refers to the duration of exercise sessions; Type refers to the kind of physical activity one engages in. Following the F.I.T.T. principle helps to structure an effective exercise routine tailored to one's interests, skills, and limitations.
Here are the answers to your questions:
1. The 4 Principles of Training are Specificity, Overload, Progression, and Reversibility.
2. F.I.T.T stands for Frequency, Intensity, Time, and Type - the four ways to achieve Overload in a training program.
3. If you progressed an exercise program too quickly, it could result in injury to muscles and joints. The body needs time to gradually adapt to increased demands through progressive overload.
Remember that hitting the gym isn’t the only way to shape up.
Find an activity you enjoy so it’s easier to stick to.
Join a local sports team or dance class, or simply fit exercise into your daily routine by vacuuming more vigorously or power walking to work.
Muscular strength and endurance do now Bodyworksjrose2
The document discusses muscular endurance and muscular strength, defining them as the ability of muscles to repeat movements or hold positions without rest and the ability to exert force respectively. It provides examples of exercises that target different muscle groups for building strength and endurance, and recommendations for workout parameters like sets, reps, weight, and rest periods to focus on one or the other.
The document provides guidance on developing an effective training program to improve physical condition. It recommends establishing specific goals, evaluating your starting level through tests, and creating a training plan with progressive sessions that include warm-up, main exercises, and cool-down. Key aspects are choosing activities based on your goals, increasing difficulty over time, and maintaining consistency to see results while preventing injuries.
Get answers to questions about exercising- Why is exercise essential? What type of exercise is beneficial? How often should one exercise? Is it important to stretch before and after exercising? How can I find time to exercise? How can I make exercise a habit? Can anyone exercise?
The document discusses planning a personal fitness program. It recommends choosing activities based on fitness goals and personal factors. A good program includes aerobic exercise, strength training, and flexibility exercises. It should follow principles of specificity, overload, progression, and regularity. Each workout should include a warm-up, workout, and cool-down phase. Progress can be tracked by monitoring changes in resting heart rate over time.
The document provides guidelines and instructions for the TT Bodyweight Cardio 400 workout program. It includes descriptions of bodyweight exercises to be performed in circuits and rounds, with the goal of completing 400 total reps across workouts. Safety tips are provided and it is recommended to get clearance from a doctor before starting. The program involves 3 days per week of bodyweight training using exercises like squats, lunges, pushups and more in circuits and rounds to elevate heart rate and burn fat in a short amount of time.
The document contains four client assessment matrices with exercise prescriptions for individuals named Carl, Sally, Jennifer, and Justin. Each prescription outlines the FITT principles - frequency, intensity, time, and type of exercise suggested for cardiovascular activity, muscular strength and endurance, and flexibility. It also explains how the principles of progression, regularity, overload, and specificity will be applied to each component of fitness.
An Amazing Guide To Help You Transform Your Bodybubba2000
Here are 3 tips for maintaining fitness throughout life:
1) Make fitness a priority when young so declines later in life can be avoided. Daily activities like walking up stairs can contribute to fitness.
2) Taking a day off to enjoy physical activities like exercising in nature can help reduce stress and leave one feeling invigorated.
3) Joining a sports team is a good way for students to stay in shape through constant exercise and running during practice.
Let Certified Health Coach Pamela DeSalvo show you how to go from the sofa to sensational with these simple steps to exercise in a safe and effective manner. Learn more and write your recipe to optimal health with ingredients and simple steps found exclusively at: https://thecompleterecipe.com
Powerpoint fitness and training programs assessmenthedleymfb
The document discusses exercise, physical activity, and fitness training programs. It defines exercise as planned body movements that require energy and improve fitness. Physical activity is any body movement using skeletal muscles. Effective training programs follow principles like specificity, overload, and the FITT principle of frequency, intensity, time and type of exercise. Proper warmups, cool downs, rest, and monitoring progress are also recommended for safe and effective training.
This book outlines a 7-week training program to help readers complete 100 consecutive push-ups. It begins with an overview that defines push-ups, explains their benefits, and shares testimonials. Part 1 also includes instructions for warming up, stretching, and taking an initial fitness test. Part 2 details 6 training plans of varying difficulty levels to follow over 7-10 weeks. Part 3 suggests more advanced push-up variations for continued progress. The appendix provides guidance on warm-ups, stretches, and logging push-up sets. The goal is to build full-body strength through the simple, accessible exercise of push-ups.
This document provides a comprehensive guide to home workouts, including exercises, sample workouts, and nutrition advice. It begins with an introduction that outlines the contents of the guide and how to get started with home workouts using only bodyweight or basic equipment like dumbbells and a gym ball. The guide then debunks common muscle myths and provides tips for beginners. It also compares the advantages of home workouts versus working out at a commercial gym.
The document provides guidelines for healthy eating and exercise from the Healthy Eating Pyramid. It recommends basing your diet on vegetables, whole grains, and eating less red meat and sweets. Regular exercise is important for maintaining a healthy weight and preventing disease. The guidelines suggest 30 minutes of moderate exercise daily or 20 minutes of vigorous exercise 3 times a week. Strength training, flexibility exercises, and resistance training are also important components of fitness. Tips for becoming more active include choosing enjoyable activities, using a pedometer, exercising in short bursts throughout the day, partnering with a friend, and being active during lunch.
To get fit, focus on eating a healthy diet and exercising regularly. First, limit the amount of processed foods in your diet, like chips, cookies, and white bread, since they can cause weight gain. Replace those foods with fruits, vegetables, whole grains, lean protein, and low-fat dairy. That way, you’ll get all the nutrients you need without empty calories. Make sure to plan healthy meals for the week in advance and get rid of unhealthy foods in your kitchen. Additionally, get in at least 150 minutes of aerobic exercise every week, like running, cycling, or swimming. Aerobic exercise is great for your heart and it burns calories. Include 2 days of strength training in your weekly routine too, since that’s how you build muscle and tone your body. Squats, push-ups, and crunches are all strength-training exercises you can do at home without any equipment. To learn more from our Personal Trainer co-author, like how to change your diet to get fit, keep reading the article!
P horne hw499-client assessment matrix fitt pros-3Peggy Horne
Case study's. Five individual physical fitness evaluation and fitness plans. these plans are fitness oriented only and do not take into account other health aspects such as psychological, emotional, and spiritual.
This book provides good insight into the following areas: Naturopathy, Lifestyle and Diet as Preventive Steps for illness, Yog-Asanas and the aerobic exercises
Here are the answers:
Muscular endurance
50-70% 1 rep max
Bicep curl 1 rep max = 30lbs
How much weight should I use for my curls?
50-70% of 30lbs is 15-21lbs
Muscular strength
70-85% 1 rep max
Bicep curl 1 rep max = 30lbs
How much weight should I use for my curls?
70-85% of 30lbs is 21-25.5lbs
The document provides information and tips for the week of December 30, 2013 - January 5, 2014 related to motivation and exercise for a weight loss competition. It discusses exploring motivation tips on the company intranet, defines the difference between inspiration and motivation, and provides questions to help identify real motivations for lifestyle changes. It also provides tips and trends for beginning an exercise routine, including strength training, core training, personal training, boot camps, yoga, and other dance-based workouts.
Pe and health 12 (Physiological Indicator) jot1014
1. This document presents a lesson on physiological indicators for physical education and health, including target heart rate, rate of perceived exertion, and pacing.
2. It defines target heart rate as the range that one's heart should beat during exercise, explains how to calculate it, and provides the formula for determining a 17-year-old's maximum heart rate.
3. Additional physiological indicators covered are the Borg scale for rating perceived exertion and pacing as a strategy for breaking up physical activity with rest periods to build endurance.
The document discusses the F.I.T.T. principle for exercise - Frequency, Intensity, Time, and Type. It explains each component of the principle: Frequency refers to how many times per week one should exercise; Intensity refers to how hard the body is working during exercise; Time refers to the duration of exercise sessions; Type refers to the kind of physical activity one engages in. Following the F.I.T.T. principle helps to structure an effective exercise routine tailored to one's interests, skills, and limitations.
Here are the answers to your questions:
1. The 4 Principles of Training are Specificity, Overload, Progression, and Reversibility.
2. F.I.T.T stands for Frequency, Intensity, Time, and Type - the four ways to achieve Overload in a training program.
3. If you progressed an exercise program too quickly, it could result in injury to muscles and joints. The body needs time to gradually adapt to increased demands through progressive overload.
Remember that hitting the gym isn’t the only way to shape up.
Find an activity you enjoy so it’s easier to stick to.
Join a local sports team or dance class, or simply fit exercise into your daily routine by vacuuming more vigorously or power walking to work.
Muscular strength and endurance do now Bodyworksjrose2
The document discusses muscular endurance and muscular strength, defining them as the ability of muscles to repeat movements or hold positions without rest and the ability to exert force respectively. It provides examples of exercises that target different muscle groups for building strength and endurance, and recommendations for workout parameters like sets, reps, weight, and rest periods to focus on one or the other.
The document provides guidance on developing an effective training program to improve physical condition. It recommends establishing specific goals, evaluating your starting level through tests, and creating a training plan with progressive sessions that include warm-up, main exercises, and cool-down. Key aspects are choosing activities based on your goals, increasing difficulty over time, and maintaining consistency to see results while preventing injuries.
Get answers to questions about exercising- Why is exercise essential? What type of exercise is beneficial? How often should one exercise? Is it important to stretch before and after exercising? How can I find time to exercise? How can I make exercise a habit? Can anyone exercise?
The document discusses planning a personal fitness program. It recommends choosing activities based on fitness goals and personal factors. A good program includes aerobic exercise, strength training, and flexibility exercises. It should follow principles of specificity, overload, progression, and regularity. Each workout should include a warm-up, workout, and cool-down phase. Progress can be tracked by monitoring changes in resting heart rate over time.
The document provides guidelines and instructions for the TT Bodyweight Cardio 400 workout program. It includes descriptions of bodyweight exercises to be performed in circuits and rounds, with the goal of completing 400 total reps across workouts. Safety tips are provided and it is recommended to get clearance from a doctor before starting. The program involves 3 days per week of bodyweight training using exercises like squats, lunges, pushups and more in circuits and rounds to elevate heart rate and burn fat in a short amount of time.
The document contains four client assessment matrices with exercise prescriptions for individuals named Carl, Sally, Jennifer, and Justin. Each prescription outlines the FITT principles - frequency, intensity, time, and type of exercise suggested for cardiovascular activity, muscular strength and endurance, and flexibility. It also explains how the principles of progression, regularity, overload, and specificity will be applied to each component of fitness.
An Amazing Guide To Help You Transform Your Bodybubba2000
Here are 3 tips for maintaining fitness throughout life:
1) Make fitness a priority when young so declines later in life can be avoided. Daily activities like walking up stairs can contribute to fitness.
2) Taking a day off to enjoy physical activities like exercising in nature can help reduce stress and leave one feeling invigorated.
3) Joining a sports team is a good way for students to stay in shape through constant exercise and running during practice.
Let Certified Health Coach Pamela DeSalvo show you how to go from the sofa to sensational with these simple steps to exercise in a safe and effective manner. Learn more and write your recipe to optimal health with ingredients and simple steps found exclusively at: https://thecompleterecipe.com
Powerpoint fitness and training programs assessmenthedleymfb
The document discusses exercise, physical activity, and fitness training programs. It defines exercise as planned body movements that require energy and improve fitness. Physical activity is any body movement using skeletal muscles. Effective training programs follow principles like specificity, overload, and the FITT principle of frequency, intensity, time and type of exercise. Proper warmups, cool downs, rest, and monitoring progress are also recommended for safe and effective training.
This book outlines a 7-week training program to help readers complete 100 consecutive push-ups. It begins with an overview that defines push-ups, explains their benefits, and shares testimonials. Part 1 also includes instructions for warming up, stretching, and taking an initial fitness test. Part 2 details 6 training plans of varying difficulty levels to follow over 7-10 weeks. Part 3 suggests more advanced push-up variations for continued progress. The appendix provides guidance on warm-ups, stretches, and logging push-up sets. The goal is to build full-body strength through the simple, accessible exercise of push-ups.
This document provides a comprehensive guide to home workouts, including exercises, sample workouts, and nutrition advice. It begins with an introduction that outlines the contents of the guide and how to get started with home workouts using only bodyweight or basic equipment like dumbbells and a gym ball. The guide then debunks common muscle myths and provides tips for beginners. It also compares the advantages of home workouts versus working out at a commercial gym.
The document provides guidelines for healthy eating and exercise from the Healthy Eating Pyramid. It recommends basing your diet on vegetables, whole grains, and eating less red meat and sweets. Regular exercise is important for maintaining a healthy weight and preventing disease. The guidelines suggest 30 minutes of moderate exercise daily or 20 minutes of vigorous exercise 3 times a week. Strength training, flexibility exercises, and resistance training are also important components of fitness. Tips for becoming more active include choosing enjoyable activities, using a pedometer, exercising in short bursts throughout the day, partnering with a friend, and being active during lunch.
To get fit, focus on eating a healthy diet and exercising regularly. First, limit the amount of processed foods in your diet, like chips, cookies, and white bread, since they can cause weight gain. Replace those foods with fruits, vegetables, whole grains, lean protein, and low-fat dairy. That way, you’ll get all the nutrients you need without empty calories. Make sure to plan healthy meals for the week in advance and get rid of unhealthy foods in your kitchen. Additionally, get in at least 150 minutes of aerobic exercise every week, like running, cycling, or swimming. Aerobic exercise is great for your heart and it burns calories. Include 2 days of strength training in your weekly routine too, since that’s how you build muscle and tone your body. Squats, push-ups, and crunches are all strength-training exercises you can do at home without any equipment. To learn more from our Personal Trainer co-author, like how to change your diet to get fit, keep reading the article!
Betterment in cardiovascular fitness is one illustration. Jogging or running supplies greater cardiovascular advantage than walking at a leisurely pace
This document provides information and resources to help people with disabilities live healthier lifestyles. It discusses challenges people with disabilities face related to diet and exercise. It then offers suggestions on educating oneself using sources like MyPlate and Physical Activity Readiness questionnaires. The document emphasizes making commitments as a family to eat healthy foods and be physically active. It provides tips for overcoming barriers to exercise and setting goals. Overall, the document aims to promote nutrition, physical activity, and lifelong healthy behaviors for people with disabilities.
This document provides information about creating an exercise plan. It recommends setting specific goals and sticking to a schedule. The summary outlines steps to create a plan, including choosing cardio or weight training workouts and scheduling them for at least 30 minutes several days a week. Warm-ups, cool-downs and rest periods between sets are also discussed. The plan suggests sticking with the schedule for at least a month to start seeing results.
5 Best Cardio Exercises You Can Do at Home to Burn Fat.pdfSumaira Hanif
People do not need a lot of equipment for cardiovascular exercise. Instead, they can take part in cardio training at home by working on their own body weight.
The following exercises allow a person to perform cardio almost anywhere, such as in their home, public park, or outdoor space.
People can choose the exercises that suit their current fitness level. They could also move on to more difficult movements over time as their fitness improves.
The following are calorie-burning exercises that a person can do at home with minimal equipment.
These exercises can form a cardiovascular exercise program.
For example, a person could do each exercise for 45 seconds to 1 minute, rest for 30 seconds, and move on to the next set.
As their fitness levels increase, people may wish to perform these exercises in circuits.
To perform circuits, a person completes 30–60 second rounds of each chosen exercise in succession before resting for 30–60 seconds. They then perform the entire course again, as many times as they prefer.
Beginner
Beginner exercises do not require previous experience with physical activity or special training to perform. A person can usually increase the intensity as they advance in their cardiovascular ability.
Jogging in place
jogging in place is a simple and effective exercise to increase heart rate. This is also a suitable beginner warm-up activity.
To perform, bounce lightly from one foot to the other. At the same same, swing the arms from side to side.
Air jump rope
The air rope jumps require a person to “swing” an imaginary jump rope in the air. The exercise provides an alternative to jogging in place and is suitable as part of a warm-up routine.
To perform, stand with the feet together and jump up and down while swinging the arms in a circular direction.
Jumping jacks
jumper a beginner cardiovascular exercise that a person can perform almost anywhere.
To perform:
Begin with the feet hip-width apart and arms down.
Raise the arms out to the sides, straight in the air while jumping out with the feet apart.
Jump back into the starting position and land softly on the balls of the feet, bringing the arms back into the body.
A person can increase the exercise intensity by jumping higher or faster. They can also reduce intensity by performing slower or smaller jumping jacks.
Squat jumps
squat jumps are a way to increase the exercise intensity while working the glutes, quadriceps, hamstrings, and calves.
To perform:
Stand with the feet hip-width apart and arms at the sides.
Bend at the knees to squat.
From the squat position, jump in the air and extend the hips until the body is straight.
Land softly on the balls of the feet, rolling backward to absorb the shock in the heels.
Repeat using different arm movements to adjust the difficulty.
Stair climb
A person can incorporate stairs into a workout by going up and down them several times.
Taking the stairs two at a time and increasing speed to a running pace can
The most important thing you can do to keep your immune system healthy is to maintain and achieve a healthy lifestyle. Please visit http://healthylifeclub.org/ for more healthy living information.
This document provides information on physical fitness and exercise. It defines key terms like physical activity, exercise, and physical fitness. It recommends that adults get at least 30 minutes of moderate physical activity most days of the week to promote health. It also discusses the health benefits of exercise and lists the components of physical fitness like cardiorespiratory endurance and muscular strength. Finally, it provides guidelines for developing an effective exercise program and training safely and gradually over time.
You’ve heard the expression “Army Strong”? In fact, all the military branches need strong troops—and cardiovascular
(sometimes called aerobic) fitness is important for optimal military performance. Ruck marches, PT runs, combat
swimming, and diving all require especially strong, efficient heart and lung capacity.
The document discusses the importance of exercise for physical health. It recommends getting at least 30 minutes of moderate exercise daily, and lists the four main types of exercise: endurance, strengthening, balancing, and stretching. Exercising regularly builds muscles, lowers health risks, and improves overall well-being. The document advises challenging yourself over time by gradually increasing exercise frequency, intensity, or duration, while allowing muscles to recover between workouts.
The document provides an exercise program for Annie, a 55-year-old woman with a history of heart attack, asthma, arthritis, and high blood pressure. The program focuses on improving her cardiorespiratory health through walking 3-4 times per week for 30 minutes. It also includes strength training with 5 pound weights twice a week and flexibility exercises 3-5 times per week. The program aims to progress walking intensity and increase strength training weights gradually based on Annie's abilities and medical clearance.
The document discusses how exercise can help ease depression and anxiety through various psychological and physical mechanisms. Regular physical activity, even in small amounts, can positively impact mood by releasing feel-good chemicals, reducing stress hormones, and providing distraction from worries. While structured exercise programs may help, unstructured activities like walking, gardening, or household chores can also improve mental health. The benefits are greatest for those who exercise moderately, such as 30 minutes a day 3-5 days a week, but smaller amounts can still make a difference. Sticking with a routine requires finding enjoyable activities and setting reasonable goals.
Physical activity can help reduce stress in several ways. It includes aerobic exercise like jogging or swimming that elevates heart rate and breathing, as well as strength and balance exercises. Engaging in individual, team, or dual sports is beneficial for both physical and mental health by improving mood and reducing stress. Managing stress through physical activity involves exercising regularly for at least 2.5 hours per week, eating a healthy, balanced diet, and finding ways to slow down the pace of daily life.
This document provides information and guidance for maintaining a regular aerobic exercise routine to help manage diabetes. It recommends engaging in moderate to vigorous aerobic activity for 150 minutes per week. Tips are given for creating SMART goals, rewarding accomplishments, varying activities to prevent boredom, exercising with others for motivation, and planning for times when exercise is difficult to maintain progress safely and sustainably over the long term.
This document provides information about an interval training program called LifeSprints developed by Dr. Manny, an exercise physiologist. The program involves 5 minutes of warm-up, followed by intervals of 8 seconds of high-intensity sprinting and 12 seconds of lower intensity recovery repeated for 20 minutes, finishing with a 5-minute cool down. Studies showed those doing LifeSprints improved cardiovascular fitness more and lost more fat compared to those doing traditional longer moderate exercise, despite spending less time exercising. The document provides guidelines for safely getting started with the LifeSprints program.
Grade 11 learning module on aerobic fitness and muscle-bone conditioningcaasijoey
Produced by Arjay A. Antonio, Carmy R. Bonifacio, Joey E. Caasi, Jacquiline De Jesus, Neil Esteban,Abigail P. Ninonuevo, Karissa C. Eay, and Irish-Kee J. Dela Masa - Master in Physical Education & Sports (MPES) students of Bataan Peninsula State University, Balanga City, Bataan
Global Medical Cures™ | Womens Health- FITNESS
DISCLAIMER-
Global Medical Cures™ does not offer any medical advice, diagnosis, treatment or recommendations. Only your healthcare provider/physician can offer you information and recommendations for you to decide about your healthcare choices.
This chapter discusses getting organized to begin exercising regularly, including identifying your current activity level, setting goals, and creating a plan. It emphasizes starting slowly and building up activity over time. Goals and plans should be realistic for each individual based on their abilities. Safety is also addressed, such as talking to a doctor about risks and how to progress safely. Overall it provides guidance to set oneself up for success in beginning or increasing a regular physical activity routine.
Global Medical Cures™ | Elderly Everyday Guide - EXERCISE & PHYSICAL ACTIVITYGlobal Medical Cures™
Global Medical Cures™ | Elderly Everyday Guide - EXERCISE & PHYSICAL ACTIVITY
DISCLAIMER-
Global Medical Cures™ does not offer any medical advice, diagnosis, treatment or recommendations. Only your healthcare provider/physician can offer you information and recommendations for you to decide about your healthcare choices.
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Deep Leg Vein Thrombosis (DVT): Meaning, Causes, Symptoms, Treatment, and Mor...The Lifesciences Magazine
Deep Leg Vein Thrombosis occurs when a blood clot forms in one or more of the deep veins in the legs. These clots can impede blood flow, leading to severe complications.
Unlocking the Secrets to Safe Patient Handling.pdfLift Ability
Furthermore, the time constraints and workload in healthcare settings can make it challenging for caregivers to prioritise safe patient handling Australia practices, leading to shortcuts and increased risks.
The best massage spa Ajman is Chandrima Spa Ajman, which was founded in 2023 and is exclusively for men 24 hours a day. As of right now, our parent firm has been providing massage services to over 50,000+ clients in Ajman for the past 10 years. It has about 8+ branches. This demonstrates that Chandrima Spa Ajman is among the most reasonably priced spas in Ajman and the ideal place to unwind and rejuvenate. We provide a wide range of Spa massage treatments, including Indian, Pakistani, Kerala, Malayali, and body-to-body massages. Numerous massage techniques are available, including deep tissue, Swedish, Thai, Russian, and hot stone massages. Our massage therapists produce genuinely unique treatments that generate a revitalized sense of inner serenely by fusing modern techniques, the cleanest natural substances, and traditional holistic therapists.
This particular slides consist of- what is hypotension,what are it's causes and it's effect on body, risk factors, symptoms,complications, diagnosis and role of physiotherapy in it.
This slide is very helpful for physiotherapy students and also for other medical and healthcare students.
Here is the summary of hypotension:
Hypotension, or low blood pressure, is when the pressure of blood circulating in the body is lower than normal or expected. It's only a problem if it negatively impacts the body and causes symptoms. Normal blood pressure is usually between 90/60 mmHg and 120/80 mmHg, but pressures below 90/60 are generally considered hypotensive.
Gemma Wean- Nutritional solution for Artemiasmuskaan0008
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Best exercises for health and weight loss
1. p | 1
exercise & fitness
Best Exercises for Health and Weight
Loss
Think a single type of exercise will take care of all your
needs? These tips can help you build a comprehensive
fitness plan to improve your health and waistline.
What are the best exercises for me?
For many of us, even when we understand how much regular exercise can improve our
mental and physical health, the real challenge lies in developing an exercise routine that we
can stick with. It’s much easier to get up and get moving every day when you actually
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experience the results you’re looking for—whether that’s trimming your waistline,
improving your sleep, mood, and energy, or easing symptoms of stress, anxiety, or
depression.
Whatever benefits you’re looking for from a fitness plan—and whatever your current fitness
level—the key is to mix different types of physical activity. The most effective exercise plans
should include a mix of three elements: cardio (or aerobic) training, strength training, and
flexibility and balance exercises. This will not only maximize the health benefits, it will also
keep your workouts varied and interesting.
Of course, you can always sign up for personal training sessions at a gym, find workout
plans online, or download a fitness app, but developing the right exercise plan doesn’t have
to be that complicated or expensive. These simple guidelines can help you make the most of
your time and reap all the health and weight loss rewards of regular exercise.
How much exercise do I need?
The important thing to remember about exercise is that something is always better than
nothing. By simply sitting less and moving more throughout your day, you can experience
health benefits. For substantial health benefits, though, government guidelines in the U.S.,
UK, and other countries recommend that you aim for:
At least 150 minutes (2.5 hours) of moderate-intensity activity per week. That’s 30
minutes a day for 5 days a week, broken down into 10-minute bursts if that’s easier.
OR
At least 75 minutes of vigorous-intensity exercise per week will deliver the same
benefits, if your fitness level allows you to work out harder. That means running for 15
minutes, for example, instead of walking briskly for 30 minutes.
OR
You can combine both moderate- and vigorous-intensity exercise, remembering the
general rule of thumb that 2 minutes of moderate-intensity exercise is the equivalent of 1
minute of vigorous-intensity activity.
AND DON’T FORGET TO
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Include muscle-strengthening activity at least twice a week as part of your weekly
totals.
Looking to lose weight?
You can gain additional health benefits by exercising for 300 minutes or more at moderate-
intensity (or 150 minutes or more of vigorous-intensity exercise) each week. This can be
especially beneficial for weight loss.
Start slowly
If you’ve never exercised before or have been sedentary for a long time, it’s advisable (after
consulting with your doctor) to start off slowly and gradually build up to these activity
levels. Instead of 30 minutes of walking 5 days a week, for example, start with 5 or 10
minutes and build up from there.
How many days a week should I work out?
A recent study in the UK found that people who squeeze all their exercise into one or two
sessions over the weekend experience almost as many health benefits as those who work
out more often. However, spreading your exercise sessions across three or more days a
week may help reduce your risk of injury and keep your energy levels up throughout the
week.
Moderate-intensity vs. vigorous-intensity exercise
Whether an activity is low, moderate, or vigorous intensity depends a lot on your personal
fitness level. A brisk jog, for example, may be low intensity for a seasoned athlete but
vigorous intensity for someone who’s never exercised before.
How intensely am I exercising?
Low intensity
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How intensely am I exercising?
How it feels: Breathing easily, warming up but not yet sweating. Can
easily talk in full sentences—or even sing.
Activities include:
• casual walking
• stretching
• tai chi
Moderate intensity
How it feels: You’re working, breathing faster, and starting to sweat
more. You’re still able to talk in full sentences, but not able to sing.
Activities include:
• brisk walking
• water aerobics
• riding a bike on level ground
• doubles tennis
• pushing a lawn mower
• hiking
• weight training
• skateboarding
• rollerblading
• volleyball
Vigorous intensity
How it feels: Really working, breathing hard, sweating hard, and too
breathless to talk in full sentences.
Activities include:
• jogging or running
• swimming fast
• riding a bike fast or on hills
• singles tennis
• soccer
• skipping rope
• aerobics
• martial arts
• gymnastics
• circuit training
Vary the intensity for faster results
It’s safe to say that the ultimate goal for most people who exercise is to boost fitness while
spending less time working out. But while most purported shortcuts are simply too good to
5. p | 5
be true, “interval training”—bursts of vigorous-intensity activity alternating with lower-
intensity activity—can actually deliver results.
For example, once you’ve warmed up, instead of walking at a moderate-intensity pace for 30
minutes, try interval training for 20 minutes. Walk at a moderate-intensity pace for one
minute followed by jogging at a vigorous-intensity pace for one minute, then back to brisk
walking for a minute, and so on. Or, you could alternate brisk walking with skipping rope or
doing push-ups.
Alternating intensity in this way not only delivers cardiovascular benefits but can help you
to squeeze a better workout into a shorter period of time. And as long as your doctor has
cleared you to safely exercise this way, it can also help you lower your blood pressure, lose
weight (especially around your middle), and maintain muscle mass. Interval training can
also be a great way to vary your workouts and challenge your muscles in new ways.
Element 1: Cardio exercise
What it is: Cardiovascular or aerobic exercises are endurance activities that use your large
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muscle groups in rhythmic motion over a sustained period of time. Cardio workouts get your
heart pumping and you’ll breathe harder than normal and may even feel a little short of
breath. Cardio activities include:
Brisk walking
Running
Aerobics classes
Stair climbing
Basketball
Tennis
Hiking
Cycling
Rowing
Soccer
Dancing
Elliptical training
Why it’s good for you: Whatever your age, cardio can help to increase your lung capacity,
strengthen your heart and muscles, and improve your stamina and endurance. Cardio
workouts can also:
Help control weight by burning calories and regulating appetite.
Lower blood pressure and control blood sugar.
Reduce the risk of falls in older adults.
Improve memory and thinking; even help prevent mental decline and manage
symptoms of Alzheimer’s.
Reduce joint pain and stiffness.
Release tension, boost your mood, and help you to sleep better at night.
Walking: an easy introduction to cardio exercise
Walking briskly for just 22 minutes a day will help you to reach your minimum weekly goal
of 2.5 hours of moderate-intensity exercise—and in the process, lower your risk of heart
disease and obesity. Walking doesn’t require any special skills or training. Aside from a
comfortable pair of shoes, you don’t need any specialized equipment, and it can be done
almost anywhere. You just have to resolve to get up and go.
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Look for creative ways to fit a brisk walk into your daily schedule. Ditch the car and
walk to the grocery store, for example, or take a walk during your lunch hour, or walk while
you’re talking on the phone.
Use a walk to clear your head. Use the time to take a break from the stressors of
everyday life and give yourself some precious alone time. Fresh air and some time to think
can work wonders for your mood.
Or make it a social event and walk with others. Invite friends, family members, or work
colleagues to walk with you. Taking a walk can provide a great opportunity to catch up with
an existing friend or strengthen the bond with a new one.
Enjoy time in nature. Walking in parks, on beaches, or along hiking trails or riverbanks
can add to the mood boost you experience from exercising. Spending time in nature can
release endorphins, the brain’s feel-good chemicals that improve mood and relieve stress.
Walk in a mall or on a treadmill. When the weather’s bad, you can walk briskly around a
mall while window shopping or use a treadmill in a gym or health club and catch up on your
favorite TV show or podcast.
Walk a dog. If you don’t own a dog, you can volunteer to walk homeless dogs for an animal
shelter or rescue group. You’ll not only be helping yourself but also be helping to socialize
and exercise the dogs, making them more adoptable.
Try mindful walking
Adding a mindfulness element to a walk can help break the flow of worries and negative
thoughts that many of us experience when we’re stressed, anxious, or depressed. Instead of
focusing on your thoughts, focus on how your body feels as you move. Notice the sensation
of your feet hitting the ground, for example, or the feeling of the wind or sunlight on your
skin, or the rhythm of your breathing.
Element 2: Strength training
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What it is: Strength training, sometimes called resistance or power training, builds up
muscles with repetitive motion using resistance from free weights, weight machines, elastic
bands, or your own body weight. Power training is often strength training done at a faster
speed to increase power and reaction times.
Examples of strength and power training activities include:
Push-ups and pull-ups using your own body weight as resistance.
Squats, curls, or shoulder presses using dumbbells, kettlebells, resistance bands or
tubes, or even cans of food or other heavy household objects.
Deadlifts or bench presses using a weight bar.
Exercising with weight machines in a gym or fitness center.
Why it’s good for you: Strength training builds and tones muscle and increases lean
muscle mass. Aside from improving how you look and feel, resistance and power training
can also:
Help manage your weight by burning calories more efficiently and reducing body fat,
especially around your middle.
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Ensure you have the strength to carry out everyday tasks such as carrying groceries,
lifting your kids or grandkids, opening a jar, climbing stairs, or hurrying for a train or
bus.
Help you stay active and independent as you get older.
Prevent loss of bone mass.
Assist you in avoiding accidents and falls by improving your speed and reaction times.
Trigger endorphins that improve your mood, relieve stress, and ease symptoms of
anxiety and depression.
Improve your flexibility, balance, and mobility.
The do’s and don’ts of strength training
You don’t need to spend hours every day lifting weights to enjoy the benefits of strength
training. Exercising the major muscle groups—legs, hips, back, abdomen, chest, shoulders,
and arms—in 20- to 30-minute sessions twice a week is enough to deliver results and help
keep you toned and strong.
Neither do you need to invest in a gym membership or buy expensive equipment for use at
home. Inexpensive resistance bands can be used to exercise nearly every muscle in the
body—and they can also fit easily into a bag or suitcase so you don’t need to put your fitness
regime on pause when you’re traveling or on vacation. There are even plenty of exercises
you can do using your own body weight as resistance.
Always warm up before and cool down after strength training to reduce your risk of
injury.
If you’re new to this type of exercise, it’s important to learn the correct techniques to
avoid injury. You can find free fitness classes at many community facilities. Apps and
online video tutorials can also help, as can exercising in front of a mirror to ensure
you’re maintaining the right form as you work out.
When it comes to choosing the right weight or resistance level, most people benefit
from hitting muscle fatigue after 10 to 15 repetitions of an exercise. While you can
build up to 3 sets of each exercise, a single set is a great place to start—and can be
just as beneficial.
As you progress and get stronger, you can challenge your muscles again by adding
weight or using a band with more resistance.
Try to leave 48 hours between exercising the same muscle group in order to give your
muscles chance to recover. You can do cardio exercises in between full-body strength
training sessions or exercise your upper-body muscles on one day, lower-body muscles
the next.
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Always listen to your body and forget the old adage “no pain, no gain.” Strength
training should never cause pain!
The importance of core-strength exercises
Many of us equate exercising our core with endless sit-ups and unobtainable images of
washboard abs. But your core is much more than just your abdominal muscles. Your core
stretches from below your breastbone down to your thighs and includes your back, sides,
buttocks, and hips as well as your abdomen.
A strong core can help you maintain good posture and carry out many different daily
movements that involve twisting, bending, or rotating your body. Everything from getting
out of a chair to carrying heavy groceries or reaching for a book on the top shelf are all
made easier when you have a strong core.
Strengthening your core can also:
Help alleviate and prevent lower back pain.
Improve performance in many different sports, from tennis and golf to running,
swimming, and cycling.
Help prevent falls as you get older.
Improve endurance.
Lower your risk of injury.
As well as abdominal crunches, activities that are particularly good at targeting your core
include yoga, Pilates, swimming, beach volleyball, kayaking or canoeing, rollerblading,
surfing or stand-up paddle boarding, using a hula hoop, or performing perhaps the most
popular core exercise, the plank.
Element 3: Flexibility and balance
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What it is: Flexibility challenges the ability of your body’s joints to move freely through a
full range of motion. Balance maintains stability, whether you’re stationary or moving
around.
Good flexibility exercises include:
Stationary stretches and stretches that involve movement.
Yoga.
Pilates.
If you’re already active, chances are you currently engage in exercises that improve
balance, such as walking, hiking, cycling, golf, tennis, or strength training (especially core-
strength training). However, balance typically worsens as we age, so if you’re an older adult
looking to specifically improve your balance, you can do so by trying:
Yoga, Pilates, or tai chi.
Exercises such as standing on one leg, walking backwards, or using a wobble board.
Strength training the muscles of your back, abdomen, and legs.
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Why it’s good for you: Flexibility helps your body stay limber and increases your range of
movement for sports as well as daily physical activities such as reaching, looking behind
while driving, and bending to tie your shoes. Flexibility exercises that lengthen and stretch
muscles also help to:
Keep your muscles and joints supple and less prone to injury.
Prevent back pain.
Improve your athletic performance.
Prevent balance problems.
Increase circulation.
Relieve tension and stress; promote relaxation.
Balance exercises can help to improve your posture and reduce your risk of falling as you
get older.
Only stretch warm muscles
Fitness experts advise against stretching before you exercise when your muscles are cold.
Rather, stretch only once your muscles are warmed up or after your workout, as part of your
cool-down routine.
Improving flexibility and balance with yoga, Pilates, and tai chi
As well as the meditative and relaxation benefits, low-impact practices such as yoga, Pilates,
and tai chi are great for improving flexibility and balance. While there are differences
between the forms, each offers plenty of options for the beginner and seasoned practitioner
alike.
Yoga. An ancient exercise practice that involves performing different postures and poses on
an exercise mat, there are many different types of yoga that can help with flexibility and
balance as well as strength and stamina. In addition to the popular types, there are yoga
classes modified for different needs, such as prenatal yoga, yoga for seniors, and adaptive
yoga modified for disabilities. Most yoga sessions begin with a series of poses to warm up
the body, and most sessions end with some type of relaxation exercise.
Find the type of yoga that’s right for you
Gentle yoga or Satyananda
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Find the type of yoga that’s right for you
Focuses on slow stretches, flexibility, deep breathing.
Best for: Beginners, stress reduction.
Not for: Those looking for a vigorous workout.
Hatha
Reasonably gentle. Involves stretching, breathing work.
Best for: Beginners, older adults, stress reduction.
Not for: An aerobic, calorie-burning workout.
Iyengar
Focuses on precise body alignment and improving balance. Uses blocks
and straps to maintain poses longer.
Best for: Those looking for more fitness benefits as well as deep
relaxation.
Not for: While more vigorous, not a total body workout.
Kundalini
Fast-paced routine of poses focusing on different ways of breathing,
chanting, and meditation.
Best for: Combining a good workout with spirituality.
Not for: Those uncomfortable with chanting or the spiritual aspect.
Hot yoga (Bikram or Moshka)
Takes place in heated rooms (more than 100 degrees Fahrenheit). Focus
on stamina and purification.
Best for: Intense, sweaty workout for those with higher fitness levels.
Not for: Anyone with high blood pressure, heart conditions, or those who
may react adversely to hot conditions.
Power yoga or Ashtanga
Vigorous, fast-paced to build flexibility, strength, concentration, and
stamina.
Best for: Strong workout, improving fitness and weight loss.
Not for: A relaxing, contemplative experience.
Pilates. Like yoga, Pilates can be performed on a mat as a series of low-impact movement
patterns, although it most commonly involves the use of resistance machines. A typical
Pilates routine includes exercises that promote posture, balance, flexibility, and core
strength. Most routines can be tailored according to your strength and fitness levels.
Tai chi. Focusing on a series of slow, precise body movements that flow from one pose to
the next, tai chi is a very effective exercise for balance, especially in older adults looking for
14. p | 14
a safe and gentle exercise. By moving weight from one leg to another, and alternately
raising the arms, legs and hands, tai chi varies the weight on different joints, increasing
flexibility and range of motion and improving balance and coordination. And by focusing
your mind on your movements and breathing, you keep your attention on the present, which
clears the mind and leads to a relaxed state.
Learning yoga, Pilates, or tai chi
While you can learn these exercises online, from an instructional book, video, or app, the
best and safest way is to learn from a competent instructor.
Look for classes at local gyms, YMCAs, and specialized yoga or Pilates studios, which
often offer the first class free so you can give it a try. Community centers and senior
centers may also offer classes at discounted prices.
Talk to the instructor. Many will be able to provide modified poses or programs for
beginners or those with special health concerns.
Look for a low-pressure environment where you can learn at your own pace. Don’t
extend yourself beyond what feels comfortable, and always back off of a pose or
exercise at the first sign of pain. A good teacher can show you alternatives for poses
that are too challenging for your health or fitness level.
Getting started safely
Committing to a regular, balanced exercise schedule is one of the best things you can do to
improve your physical and mental health. However, it’s important to do it safely. Nothing
can derail your fitness goals quicker than a medical problem or avoidable injury.
Get medical clearance from your doctor before starting an exercise program, especially if
you have a preexisting condition.
Warm up. Warm up gently with dynamic stretches—active movements that warm and flex
the muscles you’ll be using, such as leg kicks, walking lunges, or arm swings—and by doing
a slower, easier version of the upcoming exercise. For example, if you’re going to run, warm
up with walking. Or if you’re lifting weights, begin with a few light reps.
Cool down. After your workout, it’s important to take a few minutes to cool down and allow
your heart rate to return to its resting rate. A light jog or walk after a run, for example, or
some gentle stretches after strength training.
15. p | 15
Drink plenty of water. It may seem obvious, but your body does perform better when it’s
properly hydrated. And failing to drink enough water when you’re exerting yourself,
especially in hot conditions, can be dangerous.
Listen to your body. If you feel pain or discomfort while working out, stop! Don’t try to
power through pain. That’s a surefire recipe for injury.
Stand more during the day—every day
Sitting for extended periods of time has been linked with numerous health concerns,
including elevated blood pressure, high blood sugar, more body fat, and an increased risk of
type 2 diabetes, cardiovascular disease, and cancer. Whether you spend too much time each
day sitting at a desk, behind the wheel of a car, or on the couch watching TV, it’s important
to stand up for a couple of minutes every hour.
Stand while talking on the phone.
At work, try using a standing desk, or stand while talking to work colleagues.
Get up from your desk at regular intervals and gently stretch.
When watching TV, walk on the spot during commercial breaks or while the next
episode of your favorite show is loading.
Find activities you enjoy
You’re much more likely to stick with an exercise program that’s fun and rewarding. No
amount of willpower is going to keep you going long-term with a workout you hate. For
more on making exercise enjoyable and staying motivated, see How to Start Exercising and
Stick with It.
Authors: Lawrence Robinson, Robert Segal, M.A., and Melinda Smith, M.A.
Last updated: October 2020
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