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Week 3: Exercise and Activity
Madison Evans
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Why is Maintaining a healthy weight

Exercise and
Activity
Important? Burning of calories

Building strength

Creating a better mentality

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Risks from Lack Increased risk of contracting

Weight Gain
illnesses/diseases
of Exercise Increased Weak
risk of
muscles
depression
Cloudy or foggy mind
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HEALTHY INCREASED STRONGER

WEIGHT SELF-ESTEEM IMMUNE
Benefits from SYSTEM

Exercise

INCREASED BETTER SLEEP

MOOD, FOCUS,
AND CLARITY
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For Adults (Ages 18-64)

• “Each week adults need 150 minutes

of moderate-intensity physical activity
and 2 days of muscle strengthening
activity” (Centers for Disease Control
and Prevention, 2020)
Exercise • Moderate intensity activities include:
Guidelines • Walking
Recommendations • Cycling
• Pilates
• Sports such as volleyball or
basketball
• Muscle strengthening activities can be
such as lifting weights and doing
circuit training machines.
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Aerobic: Breaking into a
sweat, change in
breathing

Types of Muscle Strengthening:

Exercise Building and utilizing
muscle mass

Flexibility: Stretching
and using muscles
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Aerobic

 Most aerobic exercises

can be used to fulfill the
CDC recommendations
for Moderate-Intensity
activities.

 Some common
examples of Aerobic
exercise are:
 Running
 Swimming
 Jump Rope
 Cycling
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Aerobic Video
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Strength

 Strength building in a common type of

exercise. It is meant to build muscle
mass, endurance, and improve overall
capabilities.

 Types of exercises in this category

include:
 Lifting weights
 Resistance band training
 Using your own body weight i.e.
squats or planks
 Pulling weight or pull-ups
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Strength Video
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Flexibility

 Flexibility is often forgotten while working out.

 Stretching your muscles and being able to bend more

can help complement your aerobic and strength training
exercises.

 Examples of flexibility training can be:

 Lunges
 Hip Flexor and Hamstring stretches
 Pigeon Pose
 Yoga
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Flexibility Video
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Handout 1: Types of
Exercise

 Match the example activities with the

type of exercise.

 Fill in the blanks.

 Match the definitions to the type of

exercise.
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Try it for yourself!

Now let's try to incorporate moves from all three types of exercise together.
Do each exercise for a minute.
1.Side bend stretching for warming up

2.Childs pose
3.Alternate legs for lunges in place
4.Jumping jacks
5.High knees

6.Jump Squats or regular squats for easier modification

7.Push up or modified pushups with knees on the ground for modification
8.Plank

9.Glute Bridge
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Creating FITT Plans

FITT Plans are great templates to create an exercise strategy that

works for you.

F- Frequency How many times a week are you

participating in this activity?
I- Intensity What level of vigor are you
participating at?
T- Time How long are you going to participate
in this activity at a time?
T- Type What type of exercise are you doing?
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Creating an Exercise Routine

 Exercise routines can be easy when proper planning is involved.

 The best results come over time, not overnight!

 Consistency is key!

 At-home options are available online.

 Gym equipment is not always needed.

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Handout 2: Create your own Exercise
Schedule

Create your own exercise This is the last class of this Life changes, it is important Track when, where, and
schedule for a week! course, utilize this template to adapt and not forget what you are doing on each
to modify and plan your about what is important! day!
own fitness journey.
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Studies on the Benefits of Fitness

Exercise plays an important role in building your immune system’s strength,

preventing diseases, and reducing risk of chronic ailments.

“There is incontrovertible evidence that regular physical activity contributes to the

primary and secondary prevention of several chronic diseases and is associated with a
reduced risk of premature death. There appears to be a graded linear relation between
the volume of physical activity and health status, such that the most physically active
people are at the lowest risk”

(Warburton et al., 2006).

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Evidence on the Exercise can be used to supplement the mind and

build a healthier mental state.
Benefits of
Fitness Regular physical activity can help multiple things
(Mayo Clinic, 2020):

 Reduce anxiety and depression

 Increase happiness

 Improve self-esteem and confidence

 Improve sleep habits

 Be used as a mild form of meditation

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Physical fitness, nutrition, and
complementary/integrative medicine are all
interconnected.

A proper diet is important to give your body

the fuel it needs to be active while a proper
exercise routine is important to burn
How is Fitness calories and maintain a healthy weight.
Related to Other
Topics? Nutrition and certain physical activities such
as yoga can be used as CIM practices.

When keeping fitness and nutrition both

balanced and taken care of, you can be in a
health body with a clear and focused mind!
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Handout 3: Best Local Gyms

These are the top gyms in the local Cincinnati area to try out!

1. Lebanon Countryside YMCA

2. Orangetheory Fitness

3. Planet Fitness

4. CrossFit Blue Ash

5. World Gym

6. Immortal Fitness
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Thank you!

Connect with me on LinkedIn:

https://www.linkedin.com/in/
madison-evans-916541241/
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References

Body Project. (2020, June 23). 10-minute LOW IMPACT fun cardio workout. No equipment. Www.youtube.com. https://www.youtube.com/watch?v=tYyNM9pmOlA

Centers for Disease Control and Prevention. (2020). How Much Physical Activity do Adults Need? Centers for Disease Control and Prevention.

https://www.cdc.gov/physicalactivity/basics/adults/index.htm

Mayo Clinic. (2020, August 18). Exercise and stress: Get moving to manage stress. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-

depth/exercise-and-stress/art-20044469#:~:text=Regular%20exercise%20can%20increase%20self

McNulty, A. (2021). Daily Flexibility Routine! Stretches to get Flexible in only 10 minutes a day. In YouTube. https://www.youtube.com/watch?v=hMUZ7GDRPLQ

Warburton, D. E. R., Nicol, C. W., & Bredin, S. S. D. (2006). Health Benefits of Physical activity: the Evidence. Canadian Medical Association Journal, 174(6), 801–809.

https://doi.org/10.1503/cmaj.051351

Zeus Fitness. (2020, July 21). No Repeat Dumbbell Workout -10 MINS | BEGINNER FRIENDLY. Www.youtube.com. https://www.youtube.com/watch?v=2IIDE46VM5I