A Healthy Lifestyle Courtyard Medical Plaza

Be Active Keep Moving Moderate Intensity Activity Count Steps Combine Aerobic and Strengthening

Keep Moving Any exercise is good Household chores Cleaning windows Vacuuming Folding clothes Yard work and gardening Use stairs rather than an elevator Get up and move at work

Moderate Intensity Activity minutes daily All at once Spread out throughout the day Burns calories

Count Steps Use a pedometer Keep a journal Goal = 10,000 steps

Combine Aerobic and Strengthening Metabolism slows over time Calorie burning rate decreases Activity burns more calories Benefit lasts after exercise

Calorie Examples AgeHeightWeightMaintainFat LossExtreme Fat Loss 205 ft 10 in2002,6472,1181, ft 10 in2252,7692,2151, ft 2 in2402,9162,3331, ft 2 in2653,0382,4302,120 AgeHeightWeightMaintainFat LossExtreme Fat Loss 205 ft 7 in1502,0411,6331, ft 7 in1752,1631,7301, ft 9 in1802,2041,7631, ft 9 in2052,3251,8601,640 Gaining 5 pounds a year Female Male

Make It Fun Exercise BenefitsMotivation Control weightEnjoy the activities Improve healthKeep it a priority Boost immune systemVary activities Control appetiteShare with a friend Feel more energeticEnjoy companionship Be more relaxedSet realistic goals Raise self-confidenceReward yourself