1. Me? Exercise? Yes, You Can!

2. Are You a Couch Potato?

3. Did You Hate Physical Education in High School?

4. Were You the Last Person Chosen to Be On A Team?

5. Just Can’t Figure Out How To Fit Exercise In?

6. It’s So Easy! Just Get Up and Get Moving?

7. Do You Like To Dance?

8. Do You Like to Play With Your Children?

9. Do You Like to Work in the Garden?

10. Do You Like to Clean House?

11. Just Get Up and Get Moving!

12. You’re Doing It Right When: You’re breathing faster Your heart is working harder And you’re SWEATING! It’s just right when you can sing or talk while exercising and not get out of breath

13. Sweat is Good: It means your body is burning calories!

14. Why should you exercise?

15. Exercise is good for you!

16. You sleep better at night

17. Feel less stressed

18. Feel less anxiety and depression It can improve your outlook on life.

19. Have more energy during the day

20. Feel Sexy

21. Build strong bones

22. Improve your balance

23. Lower blood pressure and sugar levels

24. Maintain your weight.

25. Keeps you from getting sick

26. Kids do better in school

27. You don’t feel as hungry

28. Check with your doctor before you start to exercise

29. Start slowly to build strength, balance, and endurance.

30. How much should you exercise?

31. You should exercise 20 to 30 minutes a day, 4 to 5 days per week.

32. You don’t have to do it all at once.

33. A little here and there adds up!

34. Do It During Television Commercials A One Hour Show Has 22 Minutes of Commercials!

35. Do It During Housework Dance while you dust Hang clothes out on the clothesline Vacuum as fast as you can

36. Do it while you are shopping

37. Do it while you play with your children

38. Your kids see that exercise is important to you when you play with them.

39. Do it at work

40. Do it while you do something else

41. Park at the back of the parking lot Little steps add up during the day!

42. While the kids are playing sports, walk around the outside of the field.

43. Take the stairs Instead of the elevator.

44. Working outside counts as physical activity.

45. Gardening

46. Walking or running is great exercise.

47. Stretch bands are cheap and build muscles, muscles burn calories! AND ten minutes is all you need!

48. Work around the house You burn calories when you vacuum, dust or mop flours

49. Get a group together to walk and talk.

50. Dance while listening to your favorite music!

51. Exercise can be fun! Exercise with a group of friends!

52. Stop exercising if you have any of the following: 1. Pain in your chest, neck, shoulder, or arm. 2. Feel dizzy or sick to your stomach. 3. Have any muscle cramps. 4. Feel pain in your joints.

53. How many calories do you burn? Cleaning house246 calories Food preparation176 calories Dancing 317 calories Mowing grass387 calories Raking leaves281 calories Walking352 calories University of Illinois Extension, www.wellnessways.aces.illinois.edu In one hour a person who weighs 155 pound person can burn:

54. Stay active and get the best out of life!

55. Brought to you by: Virginia’s Family Nutrition Education Program, SNAP-Ed