Minutes a Day Exercise Plan

Planning for Health and Fitness – 2014

Health and Fitness Facts

Workout Payoffs

• Insomniacs who exercised 40 minutes a day, 4 days per week, for 16 weeks, reported better sleep quality and less daytime sleepiness, going from poor sleepers to good sleepers

• Exercisers report fewer depression symptoms and less stress and anger than couch potatoes. Like anti-depressants, exercise affects neurotransmitter systems in the brain

• Exercise reduces anxiety symptoms such as rapid breathing and racing heart by 20%. Exercising 30 minutes or more works best

• Exercising Moms-to-Be (check with your OB doctor first) lower their risk of gestational diabetes and high blood pressure, and they are fitter and lean after delivery than women inactive during pregnancy

• Moderate exercise boosts our immune system – in a 15 week study, women who walked 45 minutes a day for 5 days per week experienced fewer than half the sick days of women who did not exercise

• Keep a healthy colon by exercising! Exercise reduces colon cancer risk by as much as 46 percent, and for people who exercise consistanly for at least 10 years, have the lowest risk for colon cancer death

• Get Moving this year! Set some goals and begin today!

Tips for Setting Goals

Be Specific
• Decide what it is you want to accomplish? What is the time frame?
• What challenges will you need to overcome? Who will support your goals?
• What are the benefits and purpose of your goals?

• You need to be able to measure your progress
• Track your activities in your food and fitness log

• Choose goals your can realistically achieve
• Be consistent – take small, solid steps, record and track progress

Celebrate your Success!

For additional information, Contact Diane Delf, RN, Director of Wellness and Weight Management at ddelf@totalhealthsystmes.com