D IXON H EALTHCARE Exercise for Life

E XERCISE B ENEFITS Gain energy and stamina Feel and look better Live longer and healthier

E XERCISE Q & A How much do I need? How can I lose weight? Increase your activity gradually The more active you are, the greater the benefits How much do I need: - 30 minutes - Moderate intensity (such as brisk walking) - Five days a week How can I exercise on a budget? Walk instead of drive Turn household chores into workouts Improvise with household items, such as canned goods instead of hand weights

S IX R EASONS TO E XERCISE Exercise: 1. Brightens your mood 2. Can be fun 3. Reduces your health risks 4. Manages your weight 5. Strengthens your body 6. Improves the quality of your sleep Exercise: 1. Brightens your mood 2. Can be fun 3. Reduces your health risks 4. Manages your weight 5. Strengthens your body 6. Improves the quality of your sleep

G ETTING S TARTED C HECKLIST Determine your fitness level Take your resting and active pulse rate Time a one-mile walk Design a plan Set goals Create a schedule Choose activities you enjoy Gather equipment Take action: - Start slowly - Add challenges gradually - Monitor your progress

F INDING T IME At home Wake up early Combine chores and exercise Involve others Away from Home Join a team Join a club Plan active outings At work Commute actively Take the stairs Take fitness breaks Involve your co-workers

E LEMENTS OF A G OOD W ORKOUT 1. Aerobic activity 2. Muscular fitness 3. Stretching 4. Core flexibility 1. Aerobic activity 2. Muscular fitness 3. Stretching 4. Core flexibility

E XERCISE T IPS Check with your doctor first Choose fun activities - Play music - Exercise with friends Find a convenient time and place