Current recommendations for exercise from the American Heart
Association/American College of Sports Medicine:
· 30 minutes of moderate-intensity activity at least 5 days per week OR 20 minutes
of vigorous activity 3 times per week OR any combination of the two
· The 30 minutes can be broken down into three 10 minute sessions or two 15
minute sessions
· For weight loss or maintenance of weight loss you should exercise 60 to 90
minutes per day at least 5 days per week
· Activity to maintain or increase muscular strength and endurance should be done
at least two times per week (ie: weight lifting, push-ups, resistance bands).
· Older women should perform flexibility and balance exercises (ie: stretches,
Yoga, Tai Chi, Pilates).
Benefits of Exercise:
Association/American College of Sports Medicine:
· 30 minutes of moderate-intensity activity at least 5 days per week OR 20 minutes
of vigorous activity 3 times per week OR any combination of the two
· The 30 minutes can be broken down into three 10 minute sessions or two 15
minute sessions
· For weight loss or maintenance of weight loss you should exercise 60 to 90
minutes per day at least 5 days per week
· Activity to maintain or increase muscular strength and endurance should be done
at least two times per week (ie: weight lifting, push-ups, resistance bands).
· Older women should perform flexibility and balance exercises (ie: stretches,
Yoga, Tai Chi, Pilates).
Benefits of Exercise:
- · Helps lower blood pressure, bad cholesterol/triglycerides/blood sugar
- · Helps maintain a healthy weight/weight loss
- · Helps to relieve stress
- · Helps raise good cholesterol levels
- · Helps maintain strong bones/prevent osteoporosis
- · Burns calories and increases metabolism
- · Improves circulation
- · Increases lean muscle which burns fat faster
- · Increases energy level
- · Helps you sleep better
TRY YOGA.........
Yoga helps promote health and relieve stress through postures and breathing exercises.
Whatever your age and fitness level you can practice and benefit from Yoga. There is no
competition in Yoga, practice regularly and at your own pace – your flexibility and strength
will improve over time.
Yoga Tips:
1) One of the best times to practice Yoga is in the morning when your mind and body
are rested and clear.
2) Choose a calm, quiet place to practice.
3) Begin with easy poses.
4) Yoga should energize you, not make you feel fatigued – listen to your body and
practice at your own pace.
5) Wear loose fitting comfortable clothes, and use a Yoga mat or soft blanket.
6) Breathing is very important. Do not hold your breath while performing Yoga
exercises.
7) Do not eat for at least 1 to 2 hours before practicing Yoga.
It is important to find time in our busy schedules to relax and de-stress. Even a few minutes
of relaxation during the day, either at work or at home, will help refresh and invigorate you.
Heartstrong recommends www.yoganurse.com a website run by A. Tersigni who is a yoga
instructor and a registered nurse. She recognizes and teaches others about the
importance of the mind-body connection and it’s impact on total body wellness.
Yoga means to "join together", referring to bringing the mind and body together. Yoga can
elicit a relaxation and healing response. To review different Yoga poses you can go to the
following website http://www.yogajournal.com/ and click on poses.
Yoga helps promote health and relieve stress through postures and breathing exercises.
Whatever your age and fitness level you can practice and benefit from Yoga. There is no
competition in Yoga, practice regularly and at your own pace – your flexibility and strength
will improve over time.
Yoga Tips:
1) One of the best times to practice Yoga is in the morning when your mind and body
are rested and clear.
2) Choose a calm, quiet place to practice.
3) Begin with easy poses.
4) Yoga should energize you, not make you feel fatigued – listen to your body and
practice at your own pace.
5) Wear loose fitting comfortable clothes, and use a Yoga mat or soft blanket.
6) Breathing is very important. Do not hold your breath while performing Yoga
exercises.
7) Do not eat for at least 1 to 2 hours before practicing Yoga.
It is important to find time in our busy schedules to relax and de-stress. Even a few minutes
of relaxation during the day, either at work or at home, will help refresh and invigorate you.
Heartstrong recommends www.yoganurse.com a website run by A. Tersigni who is a yoga
instructor and a registered nurse. She recognizes and teaches others about the
importance of the mind-body connection and it’s impact on total body wellness.
Yoga means to "join together", referring to bringing the mind and body together. Yoga can
elicit a relaxation and healing response. To review different Yoga poses you can go to the
following website http://www.yogajournal.com/ and click on poses.
Tips for Weight Loss:
1000 cal/day decrease = 2 pound wt. loss/wk
•Think about what you eat
•Calculate approx. calories to maintain present weight
•Decide how much to lose (goal not more than 10% of present wt.)
•Choose a strategy-increase exercise/decrease calories
Tips for Exercise Success:
• Choose FUN activities
• Choose a variety of activities to keep it interesting
• Choose a convenient time and place
• Exercise with a friend
• Surround yourself with supportive people
• Use music or TV as a distraction
• Don’t overdo it!!====You will be in PAIN!!!
• Reward yourself! (But NOT with high calorie treats!!)
Getting Started:
• If you are just starting an exercise program, contact your physician first
• Choose the right exercise for you
• Start slowly, set small goals
Barriers to Exercise:
• Weather conditions
• Location
• Schedule/time to fit it in
• Boredom
• Cost
• Pain/Medical conditions
When to STOP Exercising:
• Any tightness, pressure, burning or heaviness in your chest, neck, shoulders, back, or arms
• Unusual shortness of breath
• Dizziness/lightheadedness
• Pulse is much faster than expected
• Increased joint/muscle pain
Don’t exercise if you are sick or have forgotten to take your regular medications!
1000 cal/day decrease = 2 pound wt. loss/wk
•Think about what you eat
•Calculate approx. calories to maintain present weight
•Decide how much to lose (goal not more than 10% of present wt.)
•Choose a strategy-increase exercise/decrease calories
Tips for Exercise Success:
• Choose FUN activities
• Choose a variety of activities to keep it interesting
• Choose a convenient time and place
• Exercise with a friend
• Surround yourself with supportive people
• Use music or TV as a distraction
• Don’t overdo it!!====You will be in PAIN!!!
• Reward yourself! (But NOT with high calorie treats!!)
Getting Started:
• If you are just starting an exercise program, contact your physician first
• Choose the right exercise for you
• Start slowly, set small goals
Barriers to Exercise:
• Weather conditions
• Location
• Schedule/time to fit it in
• Boredom
• Cost
• Pain/Medical conditions
When to STOP Exercising:
• Any tightness, pressure, burning or heaviness in your chest, neck, shoulders, back, or arms
• Unusual shortness of breath
• Dizziness/lightheadedness
• Pulse is much faster than expected
• Increased joint/muscle pain
Don’t exercise if you are sick or have forgotten to take your regular medications!
Margie Latrella (far left),
co-founder of Heartstrong,
not only educates women
about heart health but
also practices what she
preaches as an
accomplished Triathlon &
5K enthusiast.
co-founder of Heartstrong,
not only educates women
about heart health but
also practices what she
preaches as an
accomplished Triathlon &
5K enthusiast.
| HEARTSTRONG, LLC The Health Education Specialists |
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| EXERCISE |