Healthy Living | 23
Team Sports Aerobics, Step & Biking Dance
Competitive or recreational Kickboxing This is a terrifi c, non-impact Dance can be highly aerobic
sports are a great way to stay
All of these are aerobic activities
form of exercise. You can opt for — or less so — based on
in shape and stay motivated.
that are designed to get your
biking outdoors (be sure to wear preference and abilities.
Some people fi nd team sports
blood pumping. They are
a helmet) or use a stationary bike
add extra incentive because of
typically high-impact (high-
indoors. When purchasing your
the connection you make with
impact means exercise that
bike, be sure to get a good fi t to
other people.
involves both feet being off the
help reduce the chance of injury.
ground at the same time, such
as running and jumping), though
some classes may focus on
low-impact variations (low-impact
means exercise that involves only
one foot off the ground at any
given time, such as walking). Be
sure to match your skill level with
the right class.
Weight Training
Water Workouts &
Yoga & Tai Chi Swimming
Weight training is a great way to
build lean muscle mass. Adding
Try these to reduce stress and These provide a form of lean muscle mass causes you
improve fl exibility while building resistance training in which the to burn more calories — even
muscle strength. Yoga provides water acts as resistance. At the when you’re sitting still. Weight
a non- or low-impact exercise
Walking
same time, the buoyancy of your training typically requires some
option. It tones and strengthens body in water reduces stress equipment, but it doesn’t have
muscles as you stretch and hold Often touted as one of the best on joints, bones and muscles. to be expensive. Dumbbells and
positions and helps improve exercises, walking provides Almost anyone can benefi t, ankle weights work well. You can
range of motion. In tai chi, you low-impact aerobic activity at even if you are overweight or also use your body weight as your
work your muscles with focused a low cost with a great deal of have disabilities, injuries or equipment and achieve weight
concentration. The movements schedule fl exibility. You can fi t it arthritis. Check with your local resistance by doing push-ups,
are slow, rhythmic and in just about anywhere, whether community center, YMCA, lunges, squats and sit-ups. As
synchronized. The sequences it’s a structured walking schedule YWCA or health and fi tness club with any exercise, correct form
can also have a meditative or simply an effort to fi t more for access to a swimming pool really counts. It decreases the risk
quality that relieves stress. walking into your daily routine. and class availability. of injury and improves your results.
additional information the benefi ts of regular exercise
American Academy of Family Physicians
http://familydoctor.org/healthyliving/
You’ll feel more energized and lively
It burns calories
AARP
www.aarp.org/health
You’ll sleep better
President’s Challenge
www.presidentschallenge.org
It strengthens bones, muscles and joints
American Council on Exercise It maintains mobility and balance, which reduces the risk of falling
www.acefi
tness.org
as you age
National Library of Medicine
It reduces your risk of developing a life-threatening disease (such
www.nlm.nih.gov
as heart disease or diabetes)
CDC Division of Nutrition, Physical Activity & Obesity
www.cdc.gov
Builds lean muscle mass
It can help reduce stress, depression and anxietyNational Institute of Diabetes & Digestive & Kidney Diseases
www.win.niddk.nih.gov
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