Exercise is essential to human health and well-being. As we strive to gain control of our lives and achieve optimal health, we must be educated in the three aspects of physical health and exercise.
What is Exercise?
Medical dictionaries define exercise as, “physical activity that is planned, structured, and repetitive for the purpose of conditioning any part of the body.” Exercise is used to improve health, maintain fitness, and assist in the progression of physical rehabilitation.
Recommended Exercise Guidelines for Adults (ages 18-60):
- Cardiovascular exercise:150 minutes of moderate intensity exercise
- 20-60 minutes, 3-5 days a week
- Minimum of 20 minutes with an elevated heart rate reaching 60% to 80% of maximal heart rate (220-age)
- Strength Training:2-3 times a week for 20 minutes,
- Free weights, body weight exercises, etc.
- Flexibility (stretching):3 times a week for 10 minutes
- Hold each stretch for 30 seconds
Benefits of Exercise:
- Improves heart health by increasing circulation and lowing resting heart rate
- Releases endorphins which helps to reduce stress, and better maintain overall mental health
- Improves blood pressure and reduces your risk of developing hypertension
- Helps to build muscle and bone mass which reduces the risk of osteoporosis
- Helps to improve balance and flexibility, which prevents falls and strains
- Helps you to engage in more restful sleep
How to Get Started?
- Do not start with high intensity exercises; rather, start simple and within your current fitness level.
Also, perform exercises that challenge you without causing pain or discomfort.
- Resources to Utilize:
- The Fitness Center (located in the old auxiliary gym in the Hart building) offers free fitness trainers to assist you with your goals
- The Wellness Center (located in the Hart building room 142) offers full physical assessments to establish a baseline and track your fitness progress
- For further information or questions, please contact Wellness Coordinator @ email@example.com
Reviewed and approved by Doctor Bradbury, September 2012
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