me? exercise? yes, you can!. are you a couch potato?
TRANSCRIPT
Me?Exercise?
Yes, You Can!
Are You a Couch Potato?
Did You Hate Physical Education in High School?
Were You the Last Person Chosen to Be On A Team?
Just Can’t Figure Out How To Fit Exercise In?
It’s So Easy! Just Get Up and Get Moving?
Do You Like To Dance?
Do You Like to Play With Your Children?
Do You Like to Work in the Garden?
Do You Like to Clean House?
Just Get Up and Get Moving!
You’re Doing It Right When:• You’re breathing faster• Your heart is working
harder• And you’re SWEATING!• It’s just right when you
can sing or talk while exercising and not get out of breath
Sweat is Good:
• It means your body is burning calories!
Why should you
exercise?
Exercise is good for you!
You sleep better at night
Feel less stressed
Feel less anxiety and depression
It can improve your outlook on life.
Have more energy during
the day
Build strong bones
Improve your
balance
Lower blood pressure and sugar levels
Maintain your weight.
Keeps you from getting sick
Kids do better in school
You don’t feel as hungry
Check with your doctor before
you start to exercise
Start slowly to build strength, Start slowly to build strength, balance, and endurance. balance, and endurance.
How much should you exercise?
You should exercise 20 to 30 minutes a You should exercise 20 to 30 minutes a day, 4 to 5 days per weekday, 4 to 5 days per week. .
You don’t have to do it all at once.
A little here and there adds up!
Do It During Television Commercials
A One Hour Show Has 22 Minutes of Commercials!
Do It During Housework
Dance while you dust
Hang clothes out on the clothesline
Vacuum as fast as you can
Do it while you are shopping
Do it while
you play with your children
Your kids see that exercise is important to you when you play with
them.
Do it at work
Do it while you do something
else
Park at the back of the parking lot
Little steps add up during the day!
While the kids are playing sports, walk While the kids are playing sports, walk around the outside of the field. around the outside of the field.
Take the
stairs
Instead of the elevator.
Working outside counts as physical activity.
Gardening
Walking or running is great exercise.
Stretch bands are cheap and build
muscles, muscles burn calories!
AND ten minutes is all
you need!
Work around the house
You burn calories when you vacuum, dust or mop flours
Get a group together to walk
and talk.
Dance while listening to your favorite music!
Exercise can be fun!
Exercise with a group of friends!
Stop exercising if you have any of the following:
1. Pain in your chest, neck, shoulder, or arm.2. Feel dizzy or sick to your stomach.3. Have any muscle cramps.4. Feel pain in your joints.
How many calories do you burn?
Cleaning house 246 caloriesFood preparation 176 caloriesDancing 317 caloriesMowing grass 387 caloriesRaking leaves 281 caloriesWalking 352 calories
University of Illinois Extension, www.wellnessways.aces.illinois.edu
In one hour a person who weighs 155
pound person can burn:
Stay active and get the best out of life!
Brought to you by:Brought to you by:Virginia’s Family Nutrition Education Program, SNAP-Ed