Exercise & Fitness Brochures - HopeHealth.com - Employee ... · • Walk 2 miles in under 30...
Transcript of Exercise & Fitness Brochures - HopeHealth.com - Employee ... · • Walk 2 miles in under 30...
Exercise
Now that’s amazing!
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Start walkingWalking is good exercise for almost anyone. Try to:
• Walk 2 miles in under 30 minutes most days of the week.Or...
• Walk 2 miles in 30 – 40 minutes every day.
Great things exercise can do for you
Regular exercise can help you do all these things:
1. Lose weight and keep it off.2. Have more energy and get more done.3.Make your heart and lungs stronger.
4.Make your muscles stronger and firmer.
5. Keep your bones strong.
6. Prevent falls.
7. Get more “good” cholesterol (HDL) in your blood.
8. Lower your blood pressure.
9. Prevent diabetes (dye-uh-BEE-teez).
10. Sleep better.
11. Cut down on stress.
12. Feel happier.
13. Stand taller and look great.
14. Feel better about yourself and your life.
Get Moving:QuickRead®Brochures
A little is all it takes
Lose 21 Pounds!
Walk briskly for 45 m
inutes,
and you’ll burn abou
t 200
calories. Do this every day
for a year, and you’ll lose 21
pounds!(You have to
burn
up 3,500 calories to lo
se a
pound of fat.)
The best way to lengthen our days is
to walk steadily and with a purpose.
— Charles Dickens
“”
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Stay safe when you are outdoors:• Run, walk, or bike with a friend when you can. Stay away from dark and deserted places.
• Dress to be seen.
• Wear a bike helmet when riding.
• Follow laws on where to walk. Watch for traffic.
• Carry ID. It’s important if you have an accident.
• Don’t wear headphones. They make it harder for you to hear traffic, dogs, and people coming toward you.
• Carry a cell phone or coins for a pay phone.
Exercise guidelinesFrequency (how often) = 5–7 days a week.
Intensity (how hard) = briskly. You should feel a little shortof breath, but not breathless.
Time (how long) = at least 30 minutes.But even 10 minutes of exercise 3 times a day will help.
• You may need to exercise more than this to train for a sport. But more exercise may not be better for your heart. And you may get hurt. Train by building up your workouts over time.
• Exercise helps you slowly but surely. It may take 6 weeks or more to feel or see a difference.
• Exercise should be a habit like eating or sleeping. You should enjoy it just as much, too!
Source: U.S. Centers for Disease Control and Prevention
Just starting out?Check with your doctor if…• You are overweight
• You have a family history of high blood pressure or heart disease
• You have not had a checkup in the past year
Choose an Exercise That Fits YouTry an exercise with a “ ” if you…
AerobicsClass
BasketballCross-
Country Skiing
Riding a Bike
(Indoor)
Riding a Bike
(Outdoor)
Handball or Racquetball
JoggingMini
TrampolineSkipping
RopeRowing
Roller Skating
or Ice Skating
SoccerSwimming
LapsTennis Walking
Yoga orStretching
Are not in good shape
Are in great shape
Want to be alone
Like to be with others
Hate to sweat
Like to be indoors
Love the outdoors
Have knee or joint problems
Don’t have much time
Get bored quickly
Like to compete against yourself or others
Can’t spend much money
Want to stretch and be flexible