How to incorporate More Exercise into your life

Attached is a handout with a list of exercises you can easily do at home. Each exercise has a clear description of the exercise, the body part targeted, and the primary muscles that are working. An image of each exercise is also included. The exercises are divided into the following categories: Chair Exercises, Supine and Side-lying Exercises, Plank and Hands and Knees Exercises, and Standing Exercises.

CAUTION: Always consult your physician or physical therapist prior to starting a new exercise program.

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1. Aerobics class – intense (1 hr)
2. Basketball – full court (1 hr)
3. Beach volleyball (1 hr)
4. Bike riding – moderate intensity (1 hr)
5. Bowling (2 hrs)
6. Circuit training (1 hr)
7. Golf – walking (2 hrs)
8. Ice skate (1 hr)
9. Kayak (1 hr)
10. Martial arts class (45 min)
11. Racquetball (1 hr)
12. Rock climbing – indoor (45 min)
13. Run 6 mph - a ten minute mile (45 min)
14. Run stairs (45 min)
15. Snorkeling (1.5 hrs)
16. Surf (1 hr)
17. Swimming (1 hr)
18. Tennis (1 hr)
19. Walk 4 mph (1.5 hrs)
20. Water aerobics (1.5 hrs)
21. Waterskiing (1 hr)
22. Weight lifting (1.5 hrs)
23. Zumba (1 hr)

You may find it easier to cut the times above in half (burn 250 calories) and combine with eating 250 less calories per day.
These are rough estimations, as the exact number of calories that a person burns depends on their build, gender, muscle content, physical fitness level, and many other variables.
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PLEASE NOTE: If you are not currently exercising on a regular basis, please check with your physician before starting a new exercise program. This is especially important if you have had a recent injury, have a physical impairment, recent surgery, heart or lung disease, poor circulation, or other medical disease.

1. Chair exercises: sitting in a chair lift your feet off the floor one-at-a-time, alternating up and down. Alternate raising your arms over your head.
2. Stationary bike: start with light resistance for 5 minutes. As your endurance improves continue to increase your time on the bike.
3. Walk around your house, yard or neighborhood. Start with 5 minutes several times a day and increase as your endurance improves.
4. Walk in a swimming pool to take the load off your lower body.
5. Do Tai Chi at home, in a park or at a studio.
6. Do beginners yoga at home, in a park or at a studio.
7. Join a water aerobics class.
8. Spend more time with gardening or light landscaping around your house.
9. Walk up/down stairs and steps around your home. Start with a few steps a couple of times a day and increase the steps as you get stronger.
10. Join a Seniors or Arthritis exercise class at the YMCA or fitness center.

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PLEASE NOTE: If you are not currently exercising on a regular basis, please check with your physician before starting a new exercise program. This is especially important if you have had a recent injury, have a physical impairment, recent surgery, heart or lung disease, poor circulation, or other medical disease.

1. Think of the immediate benefits of exercise: improved mood and joy, increase in quality sleep, more energy overall, more confidence.
2. Think of the long-term benefits of exercise: better health, decreased risk of illness and disease, lose fat, gain strength and endurance, and increase your ability to enjoy hobbies, travel and sports.
3. Make it a fun experience: listen to music, do it with friends, dance, join a class, learn a new sport.
4. Change your perspective on who you are. You are an athlete, not a couch potato. Keep the image of an athlete in your mind as your new identity.
5. Recognize exercise as a priority and schedule regular workout times during the week.
6. Make exercise a non-negotiable habit, like brushing your teeth, and don’t allow yourself to make excuses.
7. Meet a friend on a regular basis and hold each other accountable for showing up.
8. Use a fitness tracker to monitor your progress and set realistic goals.
9. The “I have no time” excuse doesn’t work here. All you need is 10 minutes to get a legit workout in on a truly busy day - simply increase the intensity.

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Consult your physician or physical therapist if you are concerned about pain following a new exercise routine. It is normal to feel mild pain and discomfort after starting a new exercise program, however, you should consult with your physician if you experience chest pain, shortness of breath, dizziness, lightheaded, significant pain, swelling, arm pain, leg pain or any other symptoms that concern you. Below are tips on how to manage mild post-exercise soreness and are not meant to replace the advice of your physician or physical therapist.

Post-exercise muscle pain

Moderate to severe pain, swelling or bruising: consult with your physician or physical therapist, use cold packs on the area for maximum of 15 minutes (avoid extremely cold packs as this can cause a frostbite injury to your skin), rest, don’t stretch the injured area.

Mild pain, soreness or discomfort: rest followed by light and easy exercise of the affected muscle, heat and/or massage (to increase blood flow).

Post-exercise joint pain

Moderate to severe pain or swelling: consult with your physician or physical therapist, use cold packs on the area for maximum of 15 minutes (avoid extremely cold packs as this can cause a frostbite injury to your skin), rest, don’t stretch the injured area.

Mild pain, soreness or discomfort: cold pack as needed for pain (maximum of 15 minutes - avoid extremely cold packs as this can cause a frostbite injury to your skin), rest and return to normal workouts when pain disappears.

Nutrition for post-exercise pain

A protein shake within 30 minutes following your workout is a good way to help your body recover faster and build muscle. The American College of Sports Medicine recommends that to increase muscle mass in combination with physical activity, you need to consume between 0.5 to 0.8 gms of protein per day per pound of body weight. Please note that your body cannot absorb more than 30 gms of protein in one meal.

Glucosamine sulfate, along with chondroitin sulfate, has been shown to decrease pain and increase mobility in joints when taken daily for at least three months (please consult your physician if you have diabetes or are allergic to sulfur drugs).

During the acute stage of an injury when swelling and inflammation are present, consider the following diet recommendations:

Anti-inflammatory foods to CONSUME

• Ginger, garlic, turmeric, cumin
• Fruits (bright colors best)
• Vegetables (dark colors best)
• Fish (ex: salmon, halibut, trout)
• Legumes (plants with pods)
• Seaweed (sea vegetables)
• Olive and canola oil
• Green tea
• Lean meats
• Low-fat dairy

Inflammatory foods to AVOID

• Soda and sugary juices
• Trans fats
• High glycemic index carbohydrates (ex: white bread, white rice, sugar)
• Excessive alcohol
• Processed meats and foods
• Most desserts
• Animal fat
• Most cheeses
• Fried foods
• Milk
• Chocolate

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Always consult your physician or physical therapist before exercising when you are in pain or have an injury.

Once cleared by your healthcare practitioner, you will often find that you can exercise with minor pain or a minor injury by:

• Decreasing the frequency and intensity of your normal workouts.
• Walking/exercising in a pool when you have back or leg pain.
• Exercising your arms when you have leg pain.
• Exercising your legs when you have arm pain.