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

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Thisdoesnotreplaceyourprovider’sadvice.

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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

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