Exercıse

HP12.3225

Start walkingWalking is good exercise for almost anyone. Try to:

•Walk 2 miles in 30 – 40 minutes every day.Or...

•Walk 2 miles in under 30 minutes most days of the week.

A QuickRead®Brochure

A little is all it takes

14

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Lose 21 Pounds!

Walk briskly for 45 m

inutes,

and you’ll burn abou

t 200

calories. Do this every day

for a year, and you’ll lose 21

pounds!(You have to

burn

up 3,500 calories to lo

se a

pound of fat.)

10.

11.

12.

13.

14.

Great things exercise can do for you

Regular exercise can help you do all these things:

1. Feel better about yourself and your life. 2. Have more energy and get more done.3.Make your heart and lungs stronger.

4.Make your muscles stronger and firmer.

5. Keep your bones strong.

6. Stand taller and look great.

7. Get more “good” cholesterol (HDL) in your blood.

8. Lose weight and keep it off.

9. Prevent diabetes (dye-uh-BEE-teez).

Lower your blood pressure.

Cut down on stress.

Sleep better.

Feel happier.

Prevent falls. S A M P L E

Stay safe when you are outdoors:• Run, walk, or bike with a friend when you can. Stay away from dark and deserted places.

• Dress to be seen.

• Wear a bike helmet when riding.

• Follow laws on where to walk. Watch for traffic.

• Carry ID. It’s important if you have an accident.

• Don’t wear headphones. They make it harder for you to hear traffic, dogs, and people coming toward you.

• Carry a cell phone or coins for a pay phone.

Exercise guidelinesFrequency (how often) = 5–7 days a week.

Intensity (how hard) = briskly. You should feel a littleshort of breath, but not breathless.

Time (how long) = at least 30 minutes.But even 10 minutes of exercise 3 times a day will help.

• You may need to exercise more than this to train for a sport. But more exercise may not be better for your heart. And you may get hurt. Train by building up your workouts over time.

• Exercise helps you slowly but surely. It may take 6 weeks or more to feel or see a difference.

• Exercise should be a habit like eating orsleeping. You should enjoy it just as much, too!

Source: U.S. Centers for Disease Control and Prevention

Just starting out?Check with your doctor if…• You are overweight

• You have a family history of high blood pressure or heart disease

• You have not had a checkup in the past year

Choose an Exercise That Fits YouTry an exercise with a “ ” if you…

AerobicsClass

BasketballCross-

Country Skiing

Riding a Bike

(Indoor)

Riding a Bike

(Outdoor)

Handball or Racquetball

JoggingMini

TrampolineSkipping

RopeRowing

Roller Skating

or Ice Skating

SoccerSwimming

LapsTennis Walking

Yoga orStretching

Are not in good shape

Are in great shape

Want to be alone

Like to be with others

Hate to sweat

Like to be indoors

Love the outdoors

Have knee or joint problems

Don’t have much time

Get bored quickly

Like to compete against yourself or others

Can’t spend much money

Want to stretch and be flexible

The best way to lengthen our days is to walk steadily and with a purpose.— Charles Dickens

“”S A M P L E