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
Strength Training
Recommended: 5 days a week
Recommended: 2 days a week
Exercise that uses large muscle groups and
increases heart rate
Exercise that focuses on specific muscle groups
Low intensity: walking
Moderate intensity: jogging
High intensity: sprinting
Home: push-ups, abdominal crunches, leg
squats, resistance bands
TIP: Aim for 150 minutes of low to moderate
intensity or 75 minutes of high intensity aerobic
exercise each week.
Gym: free weights, resistance machines, pull-ups
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.”
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– Holly Smith, 1st Place, 2013