True/False
Is pain a sign to stop?
True, pain is your bodies way of telling you to stop. Consult with your doctor
"Move it or lose it"
A phrase to describe if you arent using certain muscles you will lose strength when you most need it
"Fat can turn into muscle"
They are different types of tissue, so one cannot turn into the other. If you stop working out you lose muscle mass
Knee Marches
Good for hip and leg mobility
At Home objects to use to exercise
Canned foods, water bottles, towel or t-shirts can mimic resistance bands or weights
You need weights and gym equipment to work out
False! You can use resistance bands, body weight exercises.
Lying down vs sitting
Lying down slows your metabolis, the bodies ability to regulate blood sugar, blood presure and breakdown body fat. Sitting up is better for circulation, lung capacity and more.
"Exercise has to be intense to be beneficial"
Gentle movement (walking, stretching, gardening etc.) still improves strength, balance and health.
Foot pumps
Good for blood circulation
How do I stay motivated?
Nature sounds can help the mind and body relax
True, birdsongs, wind, running streams have been found to increase relaxation, lower blood pressure and heart rate
Exercise and sleep
People who move regularly often fall asleep faster and sleep deeper
"Movement will make pain worse"
Appropriate movement often reduces joint stiffness. If you are unsure consult your doctor.
Wrist Circles
Good to break up any stiffness and wirst mobility
How can I make movement a habit into my routine?
Routine based cues or time based cues
Your eyes have muscles
True! There are 6 muscles that help move your eyes in different directions
Does exercise boost your mood?
Yes! Physical activity releases chemicals in your brain, specifically endorphines that improves your mood in minutes!
"Exercise requires long workouts"
Activities can be broken into small chunks throughout the day
Heel raises
Good for feet and calf muscles, helps stimulate blood flow
Why should I be physically active?
It can help manage or prevent chronic conditions that are common with aging. It makes us stronger and protect us from falling or injury. Allows us to be active in our friends and families life and daily living.
You have to workout everyday to see results
False! Rest and recovery are important, listen to your body and allow muscles to rest after long bout of activity or exercise
Movement and circulation
Muscles help pump the blood back to the hear. Especially when you are moving the legs, this is why walks and movement can help with swelling and circulation
"Balance is something you either have or don't"
Finger opposition
Isolates each finger muscles and for dexterity
Where can I join classes?
The grove, lifetime fitness, YMCAs, Frisco athletic center. Also books and youtube videos can walk you through exercises!