Exercise: How to get the most out of it

Exercise: How to get the most out of it

I. Introduction 

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1. Benefits of Exercise

Benefits of Exercise Video 

Introduction with videos

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2. What if I don’t Exercise?

– Walking Prevents Premature Death – Gleaner Article

 – End Results of Not Exercising – Video

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3. Exercise Overview

The absolute Beginner’s Guide to Exercise

How to Start Exercising: A Beginners Guide to Working Out

– Exercise Enquirer

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 4.  Simple Ways to Measure your Body Fitness 

We all need to have a certain degree of physical fitness. If we are not fit then our body will deteriorate into some form of illness over time. These simple tests will help you assess aspects of your fitness.

Our Body weight is a useful indicator of health fitness.When we are overweight our body contains excessive fat.This excessive fat contributes to several health problems.

The Body Mass Index (BMI) indicates various degrees of being overweight.

The Waist to Hip Ratio helps to assess the degree of any excessive body fat.

There are various activity tests that indicate one’s aerobic fitness and muscle fitness i.e.  the endurance capacity of ones’ heart and lungs and the strength of one’s muscles.

The greater one’s aerobic and muscle fitness activity fitness the less excessive body fat one will have.

1. Body Mass Index (BMI)

                2. Waist to Hip Ratio

     3. At home Fitness test

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5.  How to start a walking group

– Start a walking group

Join a walking club


II. How to do simple no-equipment home exercises:

A. Articles: Read and Download

         Cardio – (Aerobic)

                  10 -15 minutes home exercises

            – Excellent aerobic workout for all ages (basic) – Only 15 minutes!

            – 10 Minute Walking Workout for your heart (added movement). You can do one after the other.

            – 10 Minute Low-impact Home Cardio Workout (A little more advanced)

         Strength Building

           – The No-Equipment Workout

           – Basic Squat Exercises

           – 8 Reasons to do Squat Exercises

       Stretching

       – Stretching Exercises for Lower and Upper Body

        More Home Exercises

                 Examples of  single effective  aerobic and strength building exercises 

                 Try them out ! ( add them to your workout or do them when you have a moment to spare)

             – 10 best indoor exercises

             – Indoor exercises

             – Easy home Cardio exercises

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B. Video and picture routines to follow 

connect your smart phones to your  smart television or view from your phone.

i. Aerobic videos

15 minutes aerobic walk video

– 30 Minute aerobic exercise workout

– 45 minutes walk – three miles

ii. Strength building video

 – Strength building routines

* Also check Youtube for routines : aerobic, strength, flexibility, combined.

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C.  Comprehensive PDF exercise Guides  : Download

        i.    Live Fit, Live Well – Exercise Routine 

 If you cannot find exercise tubing, bands or weights you can improvise with water filled bottles , heavy books etc.

      ii.   Strength and flexibility training for starters and older adults

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