Improved blood vessel health including in the brain
Recommendation
Engage in 30 minutes of moderate physical activity five days per week OR 20 minutes of vigorous physical activity three days per week.
Strategies
Start slow, with light-to-medium effort and gradually increase pace and workout length.
Consult a target heart rate chart to maximize the benefits of cardiovascular exercise.
Move more and sit less. Any rhythmic, continuous physical activity that elevates the heart rate provides benefit, including:
Walking (including outside, indoors, or in a pool)
Biking (including recumbent bike)
Swimming
Dancing
Boxing
Warm up and cool down at an easy pace.
STRENGTH TRAINING
Benefits:
Increased blood flow and oxygen to muscles, improving their efficiency
Improved communication between the muscles and the brain
Improved range of motion of joints
Potential decrease in pain associated with arthritis
Increased bone density, lessening the risk of osteoporosis
Increased ease in performing activities of daily life such as carrying groceries and doing yardwork
Weight-control
Improved balance and reduced risk of falls
Recommendation
Perform 8-12 repetitions and 2-3 sets of each weight-lifting exercise.
Perform 8-10 different weightlifting exercises using major muscle groups 2-3 nonconsecutive days a week.
Strategies
Hand weights, resistance bands, machines, and the body weight itself can be used for strength training. Simple household items work as well, such as a jug of milk or a can of soup.
The amount of weight to lift is correct if the last couple repetitions become tiresome.
If 1 is the easiest effort and 10 is the most effort a person can give, strive for an 8.
Avoid straining or holding one’s breath when lifting weights.
Lift and lower the weight in a controlled manner.
Consult a certified professional for instructions on correct body mechanics and breathing.
FLEXIBILITY
Benefits:
Reduced chance of getting injured when doing physical activities
Reduced aches and pains in the muscles
Improved posture and balance
Provides relaxation
Recommendation:
Stretch the muscle group to the point of tightness, hold for 10-30 seconds, and release.
All muscle groups should be stretched a minimum of twice a week.
After stretching, gently move joints through a full range of motion.
Strategies
Engage in a light warm-up activity such as walking or arm circles to heat the muscle groups. Do not stretch a cold, tight muscle.
Hold the stretch steady; do not “bounce” the stretch.
Stretching should not be painful.
Do everything in moderation; overstretched, weak muscles increase the risk of injury. Flexibility and strengthening go hand-in-hand.
Seek assistance from a certified professional for guidance on a flexibility program.
STRATEGIES FOR A SUCCESSFUL EXERCISE PROGRAM
If there are health concerns such as heart disease, diabetes, asthma, high blood pressure, and/or others, consult a physician before starting an exercise program.
Stop exercising if chest pain, dizziness, lightheadedness, faintness, or nausea occur. Consult a physician before resuming the exercise program.
Set realistic goals and once met, provide a reward for success. Then set a new goal!
Find an exercise buddy who will be an accountability partner. Making it social and fun helps with commitment!
Dress appropriately for the exercise and for the climate.
Hydrate well before and after exercise.
Choose enjoyable activities.
Do any outdoor activities during cooler times of day.
Put the exercise plan in writing and keep it visible.
