Mayfield Publishing Company Developing a Personal Fitness Plan 1. Set goals – ask yourself what you want from your fitness program 2. Select activities – include activities to develop cardiorespiratory endurance, muscular strength and endurance, flexibility, and healthy body composition

Mayfield Publishing Company Developing a Personal Fitness Plan (cont.) 3. Set target intensity, duration, and frequency 4. Set mini-goals and rewards 5. Include lifestyle physical activity 6. Develop tracking tools (activity log or journal) 7. Make a commitment

Mayfield Publishing Company Putting Your Plan Into Action  Start slowly  Increase intensity and duration gradually  Find an exercise buddy  Vary your program  Expect fluctuations and lapses

Mayfield Publishing Company General Guidelines for Special Health Concerns- Arthritis There are over 100 forms of arthritis There are over 100 forms of arthritis Arthritis affects nearly 43 million Americans. Osteoarthritis, the most common form of arthritis, affects nearly 21 million Americans including young adults with sports injuries, baby boomers, people who are overweight, and women. Arthritis affects nearly 43 million Americans. Osteoarthritis, the most common form of arthritis, affects nearly 21 million Americans including young adults with sports injuries, baby boomers, people who are overweight, and women.

Mayfield Publishing Company Arthritis: Dietary Advice _ Consume fruits and vegetables (contain antioxidants and flavonoids that help protect the tissues and joints), intake adequate calcium to help bone maintenance, and decrease consumption of sugars and saturated fats. _ Substitute cold water fish, soy, and legumes for red meats. _ Consider a food elimination diet Source:

Mayfield Publishing Company Arthritis: Exercise Advice _ Focus on flexibility and joint mobility _ Walking, cycling, and swimming are ideal activities for fighting arthritis _ Regular low-impact exercise is the most effective measure to lessen arthritis pain. It keeps joints and connective tissues strong and limber, and reduces the need for painkillers. _ Too much weight most likely places additional stress on the joints—so try to lose weight. Source:

Mayfield Publishing Company General Guidelines for Special Health Concerns-Asthma A chronic breathing disorder and lung disease that affects as many as 18 million Americans (5,000 fatally) per year. A chronic breathing disorder and lung disease that affects as many as 18 million Americans (5,000 fatally) per year. Asthma Attack: Swollen and constricted bronchial tubes, make breathing difficult. The narrowing of tubes that feed air into the lungs triggers the release of compounds called histamines and other chemicals into the body. This causes further inflammation and spurs production of excess mucus that makes breathing even more difficult. Asthma Attack: Swollen and constricted bronchial tubes, make breathing difficult. The narrowing of tubes that feed air into the lungs triggers the release of compounds called histamines and other chemicals into the body. This causes further inflammation and spurs production of excess mucus that makes breathing even more difficult. Source:

Mayfield Publishing Company General Guidelines for Special Health Concerns-Asthma (2) Approximately 7% of the population, or about 18 million Americans, are reported to suffer from asthma. With strenuous physical exercise, most of these individuals experience asthma symptoms. In addition, many non- asthmatic patients—at least 11% of the population, and often those who have allergies or a family history of allergy— experience asthma associated with exercise. Approximately 7% of the population, or about 18 million Americans, are reported to suffer from asthma. With strenuous physical exercise, most of these individuals experience asthma symptoms. In addition, many non- asthmatic patients—at least 11% of the population, and often those who have allergies or a family history of allergy— experience asthma associated with exercise.

Mayfield Publishing Company Exercise Guidelines for Special Health Concerns-Asthma (2) What kinds of exercise are better? _ Swimming is a good sport for asthmatic children _ Short burst types of exercise are better e.g. sprinting _ Longer distance running, where an asthmatic child runs at about three quarters pace for 6-10 minutes, is more likely to cause coughing and tightness of the chest e.g. cross country running or marathon running. Source: Dr. Fred Nagel --

Mayfield Publishing Company Exercise Guidelines for Special Health Concerns- Diabetes Before beginning any exercise program, diabetics should be screened thoroughly for any underlying complications Before beginning any exercise program, diabetics should be screened thoroughly for any underlying complications Proper warm-up and cool-down periods are essential Proper warm-up and cool-down periods are essential Aerobic exercise are recommended, but exercise involving the feet require special care (proper footwear, socks, and hydration). Aerobic exercise are recommended, but exercise involving the feet require special care (proper footwear, socks, and hydration). Also, use moderate weight training programs that utilize light weights and high repetition Also, use moderate weight training programs that utilize light weights and high repetition Source: Exercise in individuals with IDDM (Technical Review). Diabetes Care 17: , 1994.

Mayfield Publishing Company Exercise Guidelines for Special Health Concerns-Hypertension Check with physician before increasing activity level Signs indicating possible heart problems. Pain or pressure in the chest, arms, shoulders or jaw during or just after exercising ( Vigorous exercise may cause a side stitch while exercising – a pain below your bottom ribs – which is not the result of a heart problem ). Pain or pressure in the chest, arms, shoulders or jaw during or just after exercising ( Vigorous exercise may cause a side stitch while exercising – a pain below your bottom ribs – which is not the result of a heart problem ). Sudden lightheadedness, cold sweat, pallor or fainting. Sudden lightheadedness, cold sweat, pallor or fainting. Source:

Mayfield Publishing Company Exercise Guidelines for Special Health Concerns- Obesity Choose low-to-moderate-intensity activities; ease into program gradually Choose low-to-moderate-intensity activities; ease into program gradually In cases of severe obesity consider non-weight baring exercises (water aerobics, cycling) or very low impact exercises. In cases of severe obesity consider non-weight baring exercises (water aerobics, cycling) or very low impact exercises.

Mayfield Publishing Company Exercise Guidelines for Special Health Concerns- Osteoporosis _ Focus on weight-bearing activities and weight training; avoid activities stressing the back or with risk of falling

Mayfield Publishing Company General Guidelines for Special Health Concerns- Pregnancy Most women can continue to exercise throughout their pregnancies. However, women with the following conditions should not exercise during pregnancy: Pregnancy-induced hyper- tension (high blood pressure) Pregnancy-induced hyper- tension (high blood pressure) Preterm rupture of membranes Preterm rupture of membranes Image source: Source:

Mayfield Publishing Company General Guidelines for Special Health Concerns- Pregnancy (2) Pre-term labor during the prior or current pregnancy or both Incompetent cervix Persistent second- or third- trimester bleeding Intrauterine growth retardation

Mayfield Publishing Company Exercise Guidelines for Special Health Concerns- Pregnancy Favor non-weight-bearing exercises; monitor intensity by assessing how you feel Exercises to strengthen the muscles most stressed by pregnancy--abdominal, low back and pelvic floor--can be performed daily Exercise regularly and consistently. Exercise at least three times per week. If exercising more frequently, alternate hard and easy workouts. Source (image/text):

Mayfield Publishing Company Exercise for Different Ages _ Older Adults –Include resistance, endurance, and flexibility exercises –Warm up and cool down slowly _ Children and Adolescents –Aim for 60 minutes of moderate activity each day –Make sure children are developmentally capable of chosen activity