2. What Can Physical Activity Do For You? Gives you more energy Improves your mood Reduces body fat and firms muscles Lowers body weight Reduces stress, anxiety and depression Lowers risk of heart disease, diabetes, high blood pressure

3. How Active Should You Be? Accumulate at least 30 minutes of moderate activity on most days of the week Moderate activity can include daily activities like walking briskly, bicycling and house cleaning or working out at the gym You can split your activities into three 10- minute segments

4. Plan Activity into Your Schedule Set realistic goals Begin slowly Write specific activities on your calendar or appointment book 7:00am Walk dog 10:00am Walk 10 minutes during break 12:00pm Walk 15 minutes after lunch 7:30pm Vacuum downstairs for 15 minutes

5. How Can You Become More Fit? Increase everyday activities Begin a structured exercise program

6. Increasing Everyday Activities Choose to be more active: at home at work during leisure time

7. Be More Active at Home Walk your dog Make several trip up and down stairs throughout the day Take activity breaks during TV commercials

8. Be More Active at Home Do your own house cleaning, lawn maintenance, gardening Walk briskly around your neighborhood

9. Be More Active at Work Park your car at the far end of the parking lot and walk for 10 minutes Take the stairs instead of the elevator Get up from computer to walk every 30-60 minutes

10. Be More Active at Work Take a 10-15 minute walking break at lunch and coffee breaks Park and walk inside restaurants instead of using drive-through

11. Be More Active During Leisure Time Get your family involved in physical rather than sedentary activities: Plan activities like hiking, bicycling, dancing Visit museums and the zoo Join a walking club in your area Take up tennis or golf

12. Be More Active During Leisure Time Take classes in dance, yoga, tai chi, or water aerobics Play games like soccer, volleyball, or badminton with the entire family

13. Starting an Exercise Program A good exercise program includes: Stretching –To improve flexibility and prevent injury Endurance –To improve fitness of your heart and lungs, lower risk of heart and other chronic diseases Strength training –To strengthen muscles and increase endurance

14. Types of Activities Choose moderate-intensity activities that: You will enjoy You can do all year round Include a variety of activities to prevent boredom and help prevent injury

15. Moderate-Intensity Activities Brisk walking –Usually convenient for most people –Indoor facilities available in many areas Swimming –If indoor pool is unavailable, have alternative activity for cold weather Stationary bike Dancing

16. Exercise Sessions Each exercise session should include: Warm-up Work-out Cool-down

17. Warm-up Begin activity at slow pace for 5-10 minutes Warms up muscles and joints Helps prevent injury to muscles

18. Work-Out Work toward doing a moderate-intensity activity for at least 30 minutes most days of the week Perform at an intensity that is challenging, but not too strenuous –Take the talk test - you should be able to talk while exercising

19. Measuring Heart Rate Determine your target heart range. Test your pulse at your wrist or neck for 10 seconds immediately after you stop exercising. Multiply this number by 6 to determine if your heart rate during exercise is in your target range.

20. Cool-Down Gradually slow the pace of your activity for the last 5-10 minutes –Gradually brings heart rate back to normal Always finish with stretching –Keeps you flexible –Prevents injuries

21. Strengthen Muscles Include muscle-strengthening exercises twice per week to: Improve balance Reduce risk of osteoporosis Improve flexibility Tone muscles Prevent muscle loss