1. Exercise and Weight Management
Sources:
ACSM’s Exercise Management for Persons with Chronic Diseases and Disabilities
Center For Disease Control Healthy Weight Website

2. Who should be considering participation in a Weight Management Program?
Weight loss should not be the goal for everyone as you may be healthy at your current weight.
Consider exercise for weight management purposes if:
Percent Body Fat
Men: Greater than 25%
Women: Greater than 32%
Waist Circumference
Men: Greater than 47in
Women: Greater than 43.5in

3. Benefits of Exercise Helps control and maintain weight
Helps effectively handle stress
Reduces the risk of many medical conditions
Improves mobility and flexibility
Enhances overall quality of life
Promotes psychological well-being
Decreases fat mass

4. Initial Weekly Exercise Recommendations
Aerobic Activity
5 or more days per week
30-60 minutes per day or 2x20-30 minutes per day total of minutes per week
Moderate intensity
Low impact (walking, cycling, rowing, water based)
Flexibility
All major muscle groups
Strength Training
1-2 days per week
2-3 sets reps of all major muscle groups
Compound movements that mimic and improve activities of daily living preferred
**Gradually progress intensity and duration

5. Sample Week Beginning Progressed Day 1- 30 minutes brisk walking
Day minutes of elliptical and 20 minutes of weight lifting
Day minute cycle class
Day minutes elliptical and 20 minutes lifting
Day minutes brisk walking
Progressed
Day minutes brisk walking
Day minutes of elliptical and 30 minutes of weight lifting
Day minute cycle class
Day minutes elliptical and 30 minutes lifting
Day minutes brisk walking

6. Other Considerations Previous injuries Overuse injuries
Adequate warm-up and cool down
Hydration
Temperature and Humidity
Clothing (loose fitting)
Other co-existing diseases
Consult with your doctor if you are unsure if you should begin an exercise program

7. Caloric Balance
To maintain long-term motivation and results, it is recommended to begin with an increased caloric burn of 2000 calories per week and progress gradually (caloric deficit)
Calories burned increases as intensity increases
Calories burned increases as body weight increases
Calories burned in 30 minutes for 154lb adult:
Hiking 185
Yard Work 165
Light Bicycle 145
Light Walking 140
Brisk Walking 255
Swimming 255
Dancing 165

8. Expected Outcomes Reduced risk of disease
Improve ability to perform daily living tasks
Increase self-esteem and confidence

9. Setting your S.M.A.R.T Goal
Specific
Measureable
Attainable
Realistic
Timely
Example: I will loss 3 pounds in 6-weeks by exercising 3 days per week and making healthier food choices 80% of the time.