1. A Healthy Lifestyle Courtyard Medical Plaza

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

3. 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

4. Moderate Intensity Activity 30-60 minutes daily All at once Spread out throughout the day Burns calories

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

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

7. Calorie Examples AgeHeightWeightMaintainFat LossExtreme Fat Loss 205 ft 10 in2002,6472,1181,600 255 ft 10 in2252,7692,2151,800 306 ft 2 in2402,9162,3331,920 356 ft 2 in2653,0382,4302,120 AgeHeightWeightMaintainFat LossExtreme Fat Loss 205 ft 7 in1502,0411,6331,225 255 ft 7 in1752,1631,7301,400 305 ft 9 in1802,2041,7631,440 355 ft 9 in2052,3251,8601,640 Gaining 5 pounds a year Female Male

8. 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