Stayin’ Fit for Life!

Benefits of Physical Activity

Stay Healthy! Healthy Body Composition Higher self esteem Social Benefits Enjoyment

Staying Healthy

Daily exercise improves cardiovascular endurance and function

Keeps the doctor away

Healthy Body Composition

Staying physically active helps maintain a proper weight

Keeps from gaining weight

Higher Self Esteem

Since physical activity helps keep you feeling healthier and comfortable with your body, you will have more confidence in yourself

Social Benefits

Playing games and other physical activities are great ways to meet people

Enjoyment

Physcial Activities are fun! They get you out of the house, gets your blood flowing and makes you feel better about yourself!

Types of Physical Activitiesand Recommended Amount

Aerobic fitness Everyday for 60+ minutes▪ Moderate or vigorous activity

Muscular Strength 3 days for 60 minutes▪ Moderate to Vigorous activity

Bone Strengthening 3 days for 60 minutes▪ Moderate to Vigorous activity▪ These activities are the same as Muscular and

Aerobic

Aerobic Fitness Activities

Running Walking Jogging Swimming Hiking Bicycling Sledding

Skiing Snowboarding Aerobics Spinning Dancing Ice skating Mowing the lawn

Activities for Muscle Strengthening

4 key components Lifting, Reaching

and Pulling, Power, Balancing

Activities Bench Press Lat Pulldowns Low Rows Squats Dumbbell flys Dumbbell press

Get bored? Get creative!

Take a game and add your twist to it

Ex: Volleyball and basketball Basketball rules Only difference is the ball cannot be held

going down the court Ball is moved by bumping, setting, or if

possible spiking

Creating your Workout Plan

Making a Workout Plan

3 major components Goals for the program What types of exercises will be needed Schedule enough time to include your

activities

Goals

Must be reasonable Ex: Lose 10lbs NOT lose 40lbs in 2 days

Need a time frame Ex: Lose 10lbs in 3 weeks

Post goals in a place that you see everyday Mirror, locker, etc.

Activities

Activities vary according to goals Weight loss activities will include

more aerobic activities Muscle strengthening goals will

require weight bearing activities, and also some aerobic as well

Scheduling

Set aside time for your activities Leave enough room for warm up/cool

down and shower Plan accordingly

Nutrition

As important as physical activity Stay away from junk food Proper diet will help get the results

you want to achieve!