MOVEMENT FOR IMPROVED HEALTH
BENEFITS
- Reduces the risk of chronic diseases
- Cardiovascular disease
- Type 2 diabetes
- Alzheimer’s disease
- Dementia
- Promotes weight loss
- Strength training will increase muscle mass and decrease fat mass
- Cardiovascular training will keep your heart strong and blood pressure down
- Stretching will help your muscles stay strong and lean
HOW MUCH & HOW OFTEN
- 150-300 minutes of moderate-intensity physical activity each week
- 75-150 minutes of vigorous-intensity physical activity each week
- Exercise does not have to be done all at one time. It may be split up into intervals
WHERE OR HOW TO DO EXERCISE
- Gym
- Park
- Track
- You-tube videos
- Trainer
- Buddy
AEROBIC ACTIVITIES (CARDIOVASCULAR TRAINING)
- Walk or Hike
- Group-fitness classes
- Chores (vacuum, rake leaves, shovel snow)
- Sports (pickleball, tennis, football, baseball, basketball, soccer, swimming)
- Bike (indoors or outdoors)
- Dance (ballroom or Zumba)
- Stairs
ANAEROBIC ACTIVITIES (RESISTANCE TRAINING)
- Yoga
- Garden
- Trainer
- Gym classes
- Body weight
- Using bands, free weights, or machine weights
- Push-ups and Sit-ups
EVERY LITTLE BIT COUNTS
- Use the stairs instead of the elevator
- Park the car far away from the store
- Walk the dog a few times a day
- Make it fun
- Exercise with a “buddy” to be more accountable