exercise and you - molina healthcare€¦ · aerobic exercise means using oxygen. it is moving...
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w w w. m o l i n a h e a l t h c a r e . c o m
Exercise can help you:
• Loweryourbloodpressure• Loseweightandmaintaina
healthyweight• Sleepbetter• Loweryourcholesterollevel• Increaseyourenergylevels• Loweryourriskofgettingsick• Strengthenyourheartandlungs• Manageyourbloodsugarlevel• Lowerstressandhelpyourelax• Feelbetteraboutyourself• Improveyourposture
Exercise,ifdoneright,issafeforallagegroups.Peoplewhoexercisecanimprovetheirstrength,balance,flexibility,andendurance.Thesefourelementsareakeyforstayinghealthyandindependent.
Here are a few tip that can help you stay on track with your exercise plan. • Choosemorethanonetypeofexercise.
Thishelpswithboredomandmakesyourplanmorecomplete.
• Bepatient.Changingyourroutinetakestime.
• Pickanactivityyouenjoy.• Donottrytodotoomuchtoosoon.• Letyourbodygetusedtothe
newactivity.• Donotgetdiscouragedatfirst.• Donotgiveupifyoumissaday.• Findsomeonetoexercisewithyou.• Listentoyourbody.• Drinkwater.
Thedecisiontobefitandhealthyisalifelongcommitment.Whenyoufacebarrierskeepinmindthebenefitsofbeingfitandfindsolutionstoovercomethem.Startingandkeepinganexerciseprogramisoneofthemostimportantthingsyoucandotoimproveyourhealth.
Exercise and YouBeing physically active is important
for your health
8531DM0711
AHealthPlanwithaMedicareContract
ACoordinatedCarePlanwithaMedicareAdvantagecontractandacontractwiththe
stateMedicaidProgram.
DistributedbyMolinaMedicare.Allmaterialinthisbrochureisfor
informationonly.Thisdoesnotreplaceyourprovider’sadvice.
www.MolinaMedicare.com
Strength buildingexercisesworkdifferentmusclesinyourbody.Youimprovestrengthinyourmuscles.Youbuildstrongbones.Youlowertheriskofosteoporosis.Thisisatypeofbonelossthathappensasyouageandlosecalciumfromyourbones.Strengthbuildingshouldalsoincludebalanceexercisesinordertobuildlegmusclesandpreventfalls.
Stretchingisanothertypeofexercise.Thisimprovesyourflexibility.Stretchingalsolowersyourriskforinjury.
Forbestresultstryalltypesofexercises.Trytodo30minutesofexerciseatleast5daysaweek.Ifyouaretryingtoloseweightyoumustuseupmorecaloriesthanyoutakein.Acalorieisameasureofenergythatyourbodyneedstofunction.Ifyoutakein100caloriesadaymorethanyourbodyneeds,youwillgainabout10poundsinayear!Here are some activities that can help you burn extra calories:
• Lightgardening/yardworkforanhourwillburn330calories
• Hikingforanhourwillburn370calories• Lightweightliftingforanhourwillburn
220calories• Walkingat3.5mphforanhourwillburn
280calories• Bicycling(<10mph)foranhourwill
burn290calories• Dancingforanhourwillburn330calories
Follow these steps to begin an exercise program:
Step 1
Talk to your provider.Seeyourprovidertogethelpwithanexerciseplan.Itisimportanttohaveyouroverallhealthcheckedbeforeyoubeginexercising.You must do this if:
1. Youareover35yearsoldandhavenotbeenactiveformanyyears.
2. Youhaveanyhealthproblemssuchashighbloodpressure,hearttrouble,ordiabetes.
Talktoyourprovidertodaytocreateanexerciseplanthatisrightforyou!
Step 2
Let’s get moving!Thinkabouthowyoucangetsomeexerciseeachday.Evenmoderateexerciseeachdaywillimproveyourhealth.Therearedifferenttypesofexercises.
Aerobic exercise meansusingoxygen.Itismovingnonstopinawaythatmakesyourheartbeatfasterandcausesyoutobreathemoredeeply.Thisexerciseisbestforlosingweight.Thisexerciseisalsogoodforyourheartandlungs.
Step 3
To stay on track create an exercise plan.Havingaplanwillkeepyoumoreorganizedandmotivated.Writedownwhatyouwantexercisetodoforyou.Alsowritedownalistofpossiblebarriers.Foreachbarriercomeupwithasolution.Forexample:
Goal: Iwanttolose10poundsandimprovemybloodpressure.
Barrier Possible Change
Idonothavetime. Plantogetup30minutesearlier.
Idonothavemoneyforagymmembership. Pickthoseactivitiesthatarefreelikewalking.
Igetbored. Makeitfun.Includefamilyorfriends.
Iamtootired. Startslowly.Pickatimewhenenergyisbest.
Circle the activities you would like to try.
WalkingFast Hokey-PokeywithYourKids Gardening JumpingRope
Swimming Bicycling Skating Frisbee
Racquetball Dancing