1. Exercise
You can exercise in many different
Exercise Plan?
Tips on how to decide on a
plan. Your complete tutorial.
Get started now!
First of all, make exercise your top
priority. You know the benefits. If you
want to look good, feel good, drop
excess weight, increase your energy
level, and feel relaxed and happy,
make the commitment to a healthier
life.
Set goals! Set regular, realistic,
and measurable goals. Gradually
increase your activities. Do everything
you need to do to complete your goal.
Reject excuses. Most people come
up with plenty of reasons to not
exercise. If you avoid these, you are on
the way to becoming a healthier “you”.
Take care of your body. It’s
the only place you have to
live.
2013
DYK
ways. You don’t and shouldn’t have to
By the time you
use weights as a teenager, but
have reached old age,
something as simple as jogging will
you will have walked
benefit you.
enough to go around
the Earth 3 times!
DYK
It takes 70
muscles to speak
a single word!
There are 5 components of
fitness... flexibility, body
composition, muscular strength,
muscular endurance, and
cardiovascular endurance.
Flexibility is the ability to bend
and twist your body without it
breaking. Flexible people can twist
their bodies into positions others
cannot. Body composition is the
Parts Of Fitness
amount of fat in your body
compared to bone and muscle.
Muscular strength is the amount of
force applied by muscles when
used. Muscular endurance is the
ability to use a group of muscles
over and over without getting tired.
Cardiorespiratory endurance is
how efficiently your heart and
lungs work.
Benefits Of Exercise
Exercise releases stress
Reduces risk of getting diseases
Increases oxygen flow to your
1
2
3
brain - improves your memory
Improves self image
4
How Long Do I Exercise
Daily?
Most experts recommend 60 minutes (1 hour) of moderate physical activity daily (for
our age group). Doing more or less depends on how much you eat and what you eat
(and how active you are). Athletes generally do more than 1 hour daily and eat more,
since they need the energy and burn calories faster. Less physically active people don’t
do as much exercise and don’t need as much food.

2. So What?
Obesity/Being
Overweight
Extra weight equals
more money spent
More difficult to be
active (Lazy)
Adult and childhood obesity
continue to grow. 68% of
adults are overweight/obese,
and there is a high risk of us
being just like them when we
are adults, unless we are
careful now.
Obesity costs American
companies $225.8 billion per
year in health-related losses.
Average healthcare costs
exceed $3000 per person
annually. An obese employee
costs an employer $460$2500 more (medical costs).
People are less active now
due to technology and better
transportation. Physically
active jobs only make up
25% of the workforce, which
is 50% less than 1950.
Physically inactive jobs have
increased 83% since 1950.
Sit Backs
Chair squats
Butterfly Breath
Sit down on a flat surface
(knees bent) with your arms
straight in front. Lean back
gradually (keeping your arms
straight and abdomen tight).
Then return to the starting
position slowly and repeat.
Stand directly in front of a
chair, and do a normal
squat, stopping right before
you touch the chair. Slowly
straighten to standing
position and then repeat.
Stand with feet hip width
apart with your ams lifted out
to the sides. Exhaling-lift your
right knee and touch your left
elbow using it. Inhaling-return
to the first position. Switch
sides and repeat.
There are many consequences
if you don’t exercise... and
they are not very pleasant.
These effects have changed
many people’s lives from
happy ones to sad and
negative ones.
DYK
If you had every
single muscle in your
body work together at the
same time, you could lift
about 50,000
pounds.
Fun exercises
you can do
Make Exercise A
Habit... Action Plan!
Your plan should be
something you want to do,
not something you think
you should do. Be realistic
about your fitness level... if
you’re a couch potato,
don’t run a marathon! If
you’re Usain Bolt... please
don’t take a casual stroll
along a rainbow.
Identify problems you
might face. Figure out how
you can remove those
problems so that achieving
your goal is easier.
SOURCES
"The Price of Inactivity." Heart.org. American Heart Association, 22 Mar. 2013. Web. 3 Sept. 2013. <http://www.heart.org/HEARTORG/GettingHealthy/
PhysicalActivity/StartWalking/The-Price-of-Inactivity_UCM_307974_Article.jsp>.
"Physical Activity Improves Quality of Life." Heart.org. American Heart Association, 22 Mar. 2013. Web. 3 Sept. 2013. <http://www.heart.org/
HEARTORG/GettingHealthy/PhysicalActivity/StartWalking/Physical-activity-improves-quality-of-life_UCM_307977_Article.jsp>.
"Why Exercise Is Wise." Kidshealth.org. Nemours, n.d. Web. 3 Sept. 2013. <http://kidshealth.org/teen/nutrition_fitness_center/fitness/exercise_wise.html>.
"Fun Fitness Facts." LoveToKnow Exercise. Exercise.lovetoknow.com, n.d. Web. 3 Sept. 2013. <http://exercise.lovetoknow.com/Fun_Fitness_Facts>.
Athreya, Balu H. "Physical Fitness." Decisions for Health. Austin: Holt, Rinehart and Winston, 2004. 142-45. Print
Sadgrove, Judy. Exercise. Austin, TX: Raintree Steck-Vaughn, 2000. Print.