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Believe in Better Health Toolkit

Weight Management

What can exercise do for me?

  • Helps with appetite control.

  • Helps to burn calories, which can assist in the reduction of body fat.

  • Exercise can reduce stress, anxiety, and improve emotional well-being.

  • Exercise can help in registering blood sugar and increase energy levels.

 

Your specialized exercise prescription

  • Find an activity that you can do at least three times per week. As you become more fit, increase to 5 times per week.

  • Try interval training—exercise in shorter burst for multiple times. For example, if your goal is to walk for 30 minutes, try walking for several minutes with a rest then walk again, resting as needed until you have completed 30 minutes.

  • Wear comfortable clothing.

  • Add strength training. Muscles burn more calories at rest than fat. The more muscle the greater the calorie expenditure.

  • Always stretch muscles that you have worked.

  • Avoid high impact exercises and movements they can stress joints.

  • Use how you feel, "Perceived Exertion," rather than heart rate when performing aerobic activities.

  • Always cool down after exertion. Never stop abruptly as blood can pool in feet and legs causing you to feel dizzy or faint.

 

Principles for Success

  • Never compare yourself to others.

  • Best to set several small goals to reach your long-term goal.

  • Set a scheduled time to exercise.

  • Find an exercise buddy, or someone to share you successes with. Consider joining a class.

  • Remember, as you become stronger and build muscles, your weight may not change. Use how your clothes feel as an indication of fat loss.

Precautions

  • Use caution when exercising in extreme heat and high humidity. Drink plenty of water and wear cool comfortable clothes. Stop if you experience discomfort due to temperature and humidity.

  • Drink plenty of water, before, during, and after exercise.

  • Wear good shoes that can provide support and protection.




Source: Center for Lifetime Wellness, University of Rochester Medical Center, 2003.


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(complete index of Believe in Better Health Toolkit files offered on this Web site with links to printable versions)