GET UP

Spring into
GETaction
FIT
You’ve seen the transformation on TV—out-of-shape couch potatoes becoming
athletic beacons of inspiration--and now you’re ready to get fit. Good for you!
Physical activity is your ticket to better health, helping you keep diabetes,
osteoporosis, heart disease and some cancers at bay. It can even lengthen your
life and boost your immune system. Ready to dust off those running shoes?
Before you start training for a marathon, talk to your doctor about the exercise
program that is best for you.

What Does It Mean? Think Outside the Gym

You don’t need a gym membership to
CROSS TRAINING get in shape. Try one of these activities
Incorporating a variety of activities into for 30 minutes and a 150-pound person
your workouts. One day you might will burn the following numbers of
swim, another you might cycle. calories:
Cross training has been
shown to build stronger LAUNDRY 70
bones.
PLAYING
110
FRISBEE
GROCERY 120
HIGH-INTENSITY SHOPPING
INTERVAL TRAINING PINGPONG 135
Mixing periods of shorter high WALKING
intensity exercise with longer 140
THE DOG
lower intensity intervals, such
WASHING 153
as aspiring for 30 seconds to two
THE CAR
minutes and then returning to a jog.
GARDENING 160

DANCING 170
FUNCTIONAL
STRENGTH TRAINING YOGA 180
Performing exercise that prepare
and tone your muscles for everyday HIKING 207
activities. These moves, such as
squats and lungs, typically involve KARATE 220
multiple parts of the body.
SINGLES 275
TENNIS

FIT FACTS

+4.5 years
Being physically active may add
about 4.5 to your life.

605
You have about 605 muscle in
your body accounting for about
half your body weight.

2.5 hours
Adults should get 2.5 hours of
moderate aerobic exercise per
week.

7-10 ounces
For each 10 to 20 minutes
you exercise, plan to drink
7 to 10 ounces of water.