Name This Exercise
Name two exercises that are easy on your joints.
Walking, yoga, swimming, biking, and water aerobics.
Fun Fact: All of these are categorized as "low-impact" exercises
Before and after working out, you always should do this activity to reduce muscle strain, soreness, and potential injuries.
Warm-up and/or stretching
Fun Fact: If you skip your stretching before and after, your muscles can become stiff, tight, and shorter, increasing your risk of injury (like strains and tears) and reducing your flexibility and range of motion over time, potentially leading to joint pain and poor posture.
Exercise can help you relieve these feelings and emotions, name at least two.
Anxiety, stress, depression, anger.
Fun fact: Exercise reduces levels of the body's stress hormones, such as adrenaline and cortisol.
You don't need special equipment to exercise. True or false?
True!
There are many resources online that can show you how to exercise without any equipment.
Physical activity has many S__________ benefits, such as being part of a group, meeting new people, and spending time with friends while exercising.
Social
Fun Fact: Exercising with others is important because it boosts motivation, accountability, and consistency, which combats loneliness and strengthening relationships through shared effort and support.
Doing this exercise can assist you in becoming more flexible, preventing injuries, and improving posture.
Stretching and/or Yoga
Fun Fact: It is recommended to aim for 10-30 minutes of stretching daily, focusing on holding static stretches for 30+ seconds and prioritizing consistency (several times a week) for flexibility and warming up muscles for daily activity.
Everyday, especially while working out, you should constantly have this drink as it regulates body temperature and prevents cramps.
Water!
Fun Fact: Water also assists in muscle function and increasing endurance.
Name at least two things that exercising can improve.
Improves health, improves energy/endurance, improves sleep, improves mood, improves cognition/thinking, improves quality of life.
It is recommended that people be active for at least this amount of time (in minutes) per week.
At least 150 minutes (2 hours and 30 minutes) a week.
Fun Fact: If you exercise 30 minutes per day (not including weekends!), then you're right on track!
Exercising can make you feel this positive feeling/emotion, leading to increased productivity, reduced stress, and improved physical health.
Energetic, confident, healthy, happy.
This exercise increases muscle strength, bone density, and improves balance.
Lifting Weights and/or Weight Training.
Fun Fact: The use of weights not only assists in building muscle, it also boosts metabolism for weight management, helps in managing chronic conditions like diabetes and arthritis, and provides significant mental health benefits, including reduced anxiety, better mood, and sharper thinking.
Exercising for this amount per day (in minutes) can increase cardiovascular fitness, strengthen bones, boost muscle power, and increase endurance.
30 minutes a day.
Fun Fact: There are many free workout videos on YouTube that require no equipment and are under 30 minutes!
Exercising on a regular basis helps with this important function of our daily lives.
Sleep!
Fun Fact: Exercise can improve sleep by regulating your body's sleep-wake cycle and increasing melatonin production (the hormone that helps you sleep!)
Exercise can help to prevent or manage D________, including heart, stroke, diabetes, and some cancers.
Prevent or manage diseases.
Fun Fact: Regular activity lowering overall mortality by ~30%, cardiovascular death by 30-50%, and reducing risks for Type 2 Diabetes, breast, and colon cancers.
List one thing that you can do before or during your exercises that can assist in motivation.
Be consistent, set attainable goals, follow a workout schedule, create a motivating workout playlist, join a recreation group or group of friends for exercise, etc.
This is a type of exercise that increases your heart rate, improves circulation, and assists in getting more oxygen and nutrients to your muscles and organs.
Cardio and/or aerobic exercise
Fun Fact: Cardio boosts brain power, improves sleep, enhances mood, and can even extend a lifespan by reducing risk of chronic illness and dementia.
Exercising in water, such as swimming or water aerobics, adds R______ to your workout, that assisting in building muscle.
Hint: "The act of opposing something, and the ability to withstand a force"
Adds resistance to your workout
Fun Fact: Resistance training in swimming builds significant power, speed, and muscle endurance by forcing swimmers to work harder against the drag of the water.
Exercise can improve self-esteem, reduce stress hormones, and therefore reduce emotions and feelings of what?
Anxiety/Stress/Depression/Anger/Negative Thinking
Fun Fact: Exercise improves mental health by releasing mood-boosting endorphins, reducing stress hormones like cortisol, and promoting brain health through increased blood flow and neurogenesis (new brain cell growth).
Exercise can help prevent signs of this natural phenomenon.
Hint: This is a life-long process that everyone goes through!
Aging!
Exercise assists by improving your strength, balance, and brain health, slowing down the natural process.
What are some ways you can stay on track with your exercise goals in a fun way?
Follow workout videos, make a workout playlist with your favorite songs, challenge your friends, etc.
This kind of exercise uses special apparatus and is typically done in a class setting, designed to improve physical strength, flexibility, and posture, and enhance mental awareness.
Pilates
Fun Fact: Pilates also reduces back pain, stress, and injury risk by strengthening deep muscles and promoting controlled movement.
What builds as you begin small and slowly, increasing more each time, so that your workout routines become easier?
Hint: Word starts with an 'E' (i.e You're building E______)
You're building endurance.
Fun Fact: Endurance training offers vast benefits, including a stronger heart, better blood pressure/sugar control, reduced risk of chronic diseases, and significant mental boosts like improved mood, focus, resilience, and delayed aging.
This hormone is released when you exercise, which contributes to reducing pain and improved mood.
Hint: The name of the hormone starts with the letter "E"!
Endorphins
Fun Fact: The more you exercise, the more endorphins your body produces.
Name at least two things that exercising can help your body strengthen.
Heart, muscles (legs/arms/etc.), lungs, brain, bones, and balance.
What is a way to lower your heart rate after an intense exercise?
Walking a lap, taking a sip of water, cool-down stretches, breathing exercises, etc.