MOVEMENT FOR IMPROVED HEALTH – Donna Hayek

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