Weight Management: Letís Get Moving
Exercise is Good for Your Health
- May slow bone loss
- May lower blood pressure
- May lower cholesterol
- Stronger and healthier heart
- Helps to decrease stress
- Improves self-image
- Improves mental health
- Improves muscle strength
- Improves endurance
- Improves flexibility
- Burns calories
- Increases energy
- May control appetite
- Helps maintain weight loss
- Boost metabolism
- Improves body shape and composition
What’s the right type of exercise?
There are two types of exercise. Learning about these two types will help you to select the right mix of activities to achieve your health and fitness goals.
Aerobic exercises use the large muscle groups. It is good for your heart and for weight control. It will help you to build a healthy body while burning excess body fat. Try to maintain this type of exercise for at least 30 to 45 minutes. You may want to try jogging, fitness walking, biking, aerobic dancing, swimming, cross-country skiing, and rowing.
Anaerobic exercises are short bursts of intense activity. It helps to develop muscle strength, skill, speed and agility. This type of work out will burn fewer calories, and is not as helpful for your heart. Yet the more lean body mass (muscle) you have, the more calories you burn every day. You may want to try weight lifting, muscle strengthening, toning, and stretching to your aerobic routine.
How Much? How Often?
- Experts believe you should do aerobic exercises for 30-60 minutes, at least 5 days a week. At first, developing a routine is more important than what and how much you do.
- According to the American College of Sports Medicine (ACSM), in order to lose weight, a long-term goal of at least 60-90 minutes of aerobic activity 5 days per week is needed, with no more than two days off in a row.
- A 5-10 minute exercise warm up and cool down helps to prevent injuries.
- If you have a medical condition such as diabetes, obesity, hypertension or breathing problems, talk with your doctor before starting an exercise program.
Starting to exercise may feel difficult at first, but it won’t for long. Adopting an active lifestyle can increase your daily energy level. Try these tips to start exercising:
- Use stairs, not elevators – start with one flight of steps and slowly increase
- Walk in safe parking lots or hallways before or after medical appointments
- Walk or bike instead of drive
- Get off the bus or park a few blocks away from your office and walk
- Walk, swim, or jog during a break
- Choose active hobbies such as gardening, dancing or bowling
- Exercise while watching TV; limit total TV time to 1-2 hours per day
- Exercise with a friend, join an exercise group or sports team
- Wear a pedometer to measure how many steps you take daily. Then, increase your steps by 250–500 per day
- Break it up! Exercise in 10 minute blocks, 3 times per day to meet your 30 minute goal.
- Be sure to take a day off. Over-exercising can cause burn-out and maybe injury.
Rate of Perceived Exertion
Another method of measuring intensity is to rate your activity on a scale from 1-20. If you stay within an 11-13 range, you’ll be more likely to stick with your program. At this level, you’ll be able to sustain exercise, feel good and stay motivated
Rate of Perceived Exertion
7 very, very light
9 very light
11 fairly light
13 somewhat hard
17 very hard
19 very, very hard
Are you curious about how many calories you burn during activity?
Check out www.fitday.com for an activity calculator.
If you are a UW patient have have more questions please contact UW Health at one of the phone numbers listed below.
2880 University Avenue
Madison, WI 53705
Appt scheduling 608 263-4360
| Nutrition Clinic
UW Health West Clinic
451 Junction Road
Madison, WI 53717
Appt scheduling 608 262-9181
UW Health East Clinic
5249 East Terrace Drive
Madison, WI 53718
Appt scheduling 608-265-7405
The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.
Last Updated: 07/13/2012
Copyright © 07/13/2012 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#402
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