EXERCISE
Exercise does more than just burn calories. It can positively influence many components of health, including body chemistry and physiology. Proper exercise expends calories during and after activity, promotes better sleep, decreases cravings for unhealthy food, and can even elevate cognitive function.
To achieve a well-rounded fitness routine, incorporate aerobic, strength, and flexibility training into your exercise each week.
Aerobic Training
Recommended: 5 days a week
Exercise that uses large muscle groups and increases heart rate
Low intensity: walking Moderate intensity: jogging High intensity: sprinting
TIP: Aim for 150 minutes of low to moderate intensity or 75 minutes of high intensity aerobic exercise each week.
Strength Training
Recommended: 2 days a week Exercise that focuses on specific muscle groups Gym: free weights, resistance machines, pull-ups
Home: push-ups, abdominal crunches, leg squats, resistance bands
TIP: Strength training will help maintain muscle mass during weight loss; strive to work all major muscle groups for approximately 45 minutes each week.
“ I started a stair club at work. We walked the stairs on our breaks and at lunch time. I went down a total of 18,834 steps and climbed up 13,280 stairs from February to April.”
– Holly Smith, 1st Place, 2013
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