Exercise and You...heart beat faster and causes you to breathe more deeply. This exercise is best...
Transcript of Exercise and You...heart beat faster and causes you to breathe more deeply. This exercise is best...
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
27013DM0812
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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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