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Exercise

Moving the Body towards Good Health

women exercising

Physical activity in combination with good health principles is important to obtain wellness. Studies have shown that people who are engaged in regular physical activity will cut their risk of death from any disease by 50-73% and will cut the risk of cancer by 45%. The 2008 Physical Activity Guidelines for Americans recommends that healthy adults get a minimum of 3 1/2 hours per week of moderate – intense exercise. One should exercise hard enough to break a sweat. It is best to exercise in the early morning. Regular moderate physical exercise will reduce the risk of:

1. Premature death
2. Heart disease
3. Stroke
4. Type 2 Diabetes
5. Breast Cancer
6. Colon Cancer
7. Osteoporosis
8. Obesity

Exercise Is the Key

You will need to engage yourself in activities that will burn calories. Below are is a list of common activities and how many calories are burned. Other Activities and the calories burned per 30 minutes of exercise:

Activity and Calories Burnt Per 30 Minutes

execise table

Body Mass Index

body mass index

Keeping track of your weight is very important in order for you to establish and maintain good health. We recommend that you weigh yourself every day and keep a chart of your progress. As you follow our program, you will notice positive changes in your weight. If you keep track of the changes you will be encouraged. Body Mass Index provides a measurement that helps you monitor your weight according to your height. Every individual has a natural weight and the below chart helps you to be able to establish what your natural weight should be. For example, a male 5 feet 10 inches with a normal BMI should have a weight of approximately 175 lbs. A normal BMI should range between 18.5 and 25.

How to calculate BMI? If you wish to calculate BMI yourself, below are the BMI formulas:

BMI = WEIGHT (LB) / (HEIGHT (IN) X HEIGHT (IN)) X 703

How Much Exercise Is Enough

woman exercising

The 2008 Physical Activity Guidelines for Americans recommends that healthy adults get

  • A minimum of 2-1/2 hours per week of moderate-intensity aerobic activity,
  • Or get a minimum of 1-1/4 hours per week of vigorous-intensity aerobic activity,
  • Or a combination of the two.

Key Exercise Points

  • Get at least 30 minutes of exercise daily.
  • Exercise hard enough to break a sweat.
  • Exercise to achieve 50-75% of your maximum heart rate (220 – age).
  • It is best to exercise early in the morning.

women exercising

Forms of Exercise

  • Walking/Bicycling
  • Jogging
  • Stretching
  • Golfing (any sports)
  • Swimming
  • Dancing / Zumba
  • Mowing the lawn

More Activity Equals More Benefit

women exercising

  • Keep in mind that having 2 to 1/2 hours of moderate-intensity aerobic activity a week is an excellent starting point, not an upper limit.
  • Exercising longer, harder, or both can bring even greater health benefits.
  • Also bear in mind that your 2 to 1/2 hours of activity should be in addition to the light activity that is part of everyday living.
  • But moderate and vigorous lifestyle activities like dancing, mowing the lawn with a push mower, chopping wood, and so on can count toward your weekly total if they are sustained for at least 10 minutes.

Guidelines

woman exercising

  • Cardiac Clearance
  • Best in Morning
  • 2 Glasses of Water with a Lemon
  • Pre-Exercise Stretching
  • Brisk Walking
  • Upper Body Exercise
  • Muscle Building
  • Post-Exercise Stretching