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Weight-control Information NetworkWIN
Any Size!Any Size!
ActiveActiveat
U.S. Department of ealth and Human Servicesational Institutes of Health
HN
HEREmaybe specialchallengesforverylargepeoplewhoarephysicallyactive.Youmaynotbeabletobendormoveinthesamewaythatotherpeoplecan.Itmaybehardtofindclothesandequipmentforexercising.Youmayfeelself-consciousbeingphysicallyactivearoundotherpeople.
Facingthesechallengesishard—butitcanbedone!Theinformationinthisbookletmayhelpyoustartbeingmoreactiveandhealthier—no matter what your size!
W OULD youliketobemorephysicallyactive,butarenot sureifyoucandoit?
Goodnews—ifyouareaverylargeperson,you can be physically active—andyoucanhavefunandfeelgooddoingit.
Active at Any SizeActive at Any Size
T
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Why should I be active?
B EINGphysicallyactivemayhelpyoulive longer andprotectyoufrom:
◆type2diabetes
◆heartdisease
◆stroke
◆highbloodpressure
Ifyouhaveanyofthesehealthproblems,beingphysicallyactivemayhelpimproveyoursymptoms.
Being
physically
active
can be
a lot of
fun!
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R EGULARphysicalactivityhelpsyoufeel better becauseit:
◆Lowersyourstressandboostsyourmood.
◆Increasesyourstrength,movement,balance,andflexibility.
◆Helpscontrolbloodpressureandbloodsugar.
◆Helpsbuildhealthybones,muscles,andjoints.
◆Helpsyourheartandlungsworkbetter.
◆Improvesyourself-esteem.
◆Boostsenergyduringthedayandmayaidinsleepatnight.
How do I get started? TOstartbeingmoreactive,trythesetips:
◆Think about your barriers to being active.Thentrytocomeupwithcreativewaystosolvethem.Thefollowingexamplesmayhelpyouovercomebarriers.
Barrier:I don’t have enough time!
Solution:Beactiveforafewminutesatatimethroughouttheday.Sitless.Trytowalkmorewhiledoingyourerrands,orschedulelunchtimeworkoutstoboostyouroverallactivity.Planaheadandbecreative!
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Barrier:I feel self-conscious when I’m active.
Solution:Beactiveathomewhiledoinghouseholdchores,andfindwaystomovemoreduringyourday-to-dayactivities.Trywalkingwithagroupoffriendswithwhomyoufeelcomfortable.
Barrier: I’m worried about my health or injury.
Solution:Youmightfeelbetterifyoutalktoahealthcareprofessionalfirst.Findafitnessprovidertoguideyou,orsignupforaclasssoyoufeelsafe.Rememberthatactivitydoesnothavetobedifficult!Gentleactivityisgoodtoo.
Barrier:I just don’t like exercise.
Solution:Goodnews—youdonothavetorunordopush-upstogetthebenefitsofbeingphysicallyactive.Trydancingtotheradio,walkingoutdoors,orbeingactivewithfriendstospicethingsup.
Barrier:I can’t stay motivated!
Solution:Trytoaddvarietytoyouractivitiesandaskyourfriendstohelpyoustayfocusedonbeingactive.Consideranactivityvideoforextraencouragement.Also,setrealisticgoals,trackyourprogress,andbesuretocelebrateyourachievements!
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◆Start slowly.Yourbodyneedstimetogetusedtoyournewactivity.
◆Warm up.Warm-upsgetyourbodyreadyforaction.Shrugyourshoulders,tapyourtoes,swingyourarms,ormarchinplace.Walkmoreslowlyforthefirstfewminutes.
◆Cool down.Slowdownlittlebylittle.Ifyouhavebeenwalkingfast,walkslowlyforafewminutestocooldown.Coolingdownmayprotectyourheart,relaxyourmuscles,andkeepyoufromgettinghurt.
Appreciate yourself!
Ifyoucannotdoanactivity,donotbehardonyourself.Feelgoodaboutwhatyoucando.Beproudofpushingyourselfupoutofachairorwalkingashortdistance.
Patyourselfonthebackfortryingevenifyoucannotdoitthefirsttime.Itmaybeeasierthenexttime!
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How do I continue to be active? TOmaintainyouractivelifestyle,trythesesuggestions:
◆Pledge to be active.Makingacommitmenttoyourselftobeactivemayhelpyoustaymotivated,stayontrack,andreachyourgoals.Considerusingtheactivitypledgeattheendofthisbooklettohelpyoustartandcontinuetobeactive.
◆Set goals.Setshort-termandlong-termgoals.Ashort-termgoalmaybetowalk5to10minutes,5daysaweek.Itmaynotseemlikealot,butanyactivityisbetterthannone.Along-termgoalmaybetodoatleast30minutesofphysicalactivityatamoderate-intensitylevel(onethatmakesyoubreatheharderbutdoesnotoverworkoroverheatyou)onmostdaysoftheweek.Youcanbreakupyourphysicalactivityinshortersegmentsof10minutesormore.
◆Set rewards.Whetheryourgoalwastobeactivefor15minutesaday,towalkfartherthanyoudidlastweek,orsimplytostaypositive,youdeserverecognitionforyourefforts.SomeideasforrewardsincludeanewCDtomotivateyou,newwalkingshoes,oranewoutfit.
◆Get support.Getafamilymemberorfriendtobephysicallyactivewithyou.Itmaybemorefun,andyourbuddycancheeryouonandhelpyoustickwithit.
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◆Track progress.Keepajournalofyourphysicalactivity.Youmaynotfeellikeyouaremakingprogressbutwhenyoulookbackatwhereyoustarted,youmaybepleasantlysurprised!Youcanmakecopiesoftheblankjournalattheendofthisbooklettokeeptrackofyourefforts.
SAMPLE JOURNAL
Date
Monday, March 1
Tuesday, March 2
Wednesday, March 3
Thursday, March 4
Friday, March 5
Saturday, March 6
Sunday, March 7
Activity Total Time Goal How I Felt
Walking Gardening
5 minutes 20 minutes
5 minutes 20 minutes
Difficult, but felt good to finish
Rest Day Glad to have a break
Walking 5 minutes, 2x each
5 minutes Went with Anne at work—fun!
Walking Stretching
8 minutes 15 minutes
8 minutes 15 minutes
A little difficult to increase...
Rest Day Ready to get active
Walking Stretching
8 minutes 10 minutes
8 minutes 10 minutes
Good way to start the weekend
Chair Dancing Marching in Place
15 minutes 8 minutes
Have fun! 8 minutes
Pumped up the music and got moving!
◆Have fun!Trydifferentactivitiestofindtheonesyoureallyenjoy.
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What physical activities can a very large person do? M OSTverylargepeoplecandosomeorallofthephysical activitiesinthisbooklet.Youdonotneedspecialskillsoralotofequipment.Youcando:
◆Weight-bearing activities,likewalkingandclimbingstairs,whichinvolveliftingorpushingyourownbodyweight.
◆Nonweight-bearing activities,likeswimmingandwaterworkouts,whichputlessstressonyourjointsbecauseyoudonothavetoliftorpushyourownweight.Ifyourfeetorjointshurtwhenyoustand,nonweight-bearingactivitiesmaybebestforyou.
◆Lifestyle activities,likegardeningorwashingthecar,whicharegreatwaystogetmoving.Lifestyleactivitiesdonothavetobeplannedoutaheadoftime.
Rememberthatphysicalactivitydoesnothavetobehardorboringtobegoodforyou.Anythingthatgetsyoumovingaround—evenforonlyafewminutesaday—isahealthystarttogettingmorefit.
Walking (Weight Bearing)
Walkingmayhelpyou:
◆Improveyourfitness.
◆Increasethenumberofcaloriesyourbodyuses.
◆Increaseyourenergylevels.
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Tips for Walking
◆Try to walk 5 minutes a day for the first week.Walk8minutesthenextweek.Stayat8-minutewalksuntilyoufeelcomfortable.Thenincreaseyourwalksto11minutes.Slowlylengtheneachwalk,ortrywalkingfaster.
◆Gradually increase your walkstogiveyourheartandlungs—aswellasyourlegmuscles—agoodworkout.
◆Wear comfortable walking shoeswithalotofsupport.Ifyouwalkfrequently,youmayneedtobuynewshoesoften.Youmaywishtospeakwithapodiatristaboutwhenyouneedtopurchasenewwalkingshoes.
◆Wear garments that prevent inner-thigh chafing,suchastightsorspandexshorts.
◆Make walking fun.Walkwithafriendorpet.Walkinplacesyouenjoy,likeaparkorshoppingmall.
Tolearnmore,readthebrochureWalking...A Step in the Right DirectionfromtheWeight-controlInformationNetwork(WIN).(ThispublicationisavailableinEnglishandSpanish.)
Do I need to see my health care provider before I start being physically active? Youshouldtalktoyourhealthcareproviderifyou:
● Haveachronicdiseaseorhaveriskfactorsforachronicdisease,suchasasthmaordiabetes.
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● Havehighbloodpressure,highcholesterol,orapersonalorfamilyhistoryofheartdisease.
● Arepregnant.● Areasmoker.● Areunsureofyourhealthstatusorhaveanyconcerns
thatexercisemightbeunsafeforyou.Chancesareyourhealthcareproviderwillbepleasedwithyourdecisiontostartanactivityprogram.Itisunlikelythatyouwillneedacompletemedicalexambeforeyougooutforashortwalk.
Dancing (Weight Bearing or Nonweight Bearing)
Dancingmayhelp:
◆Toneyourmuscles.
◆Improveyourflexibility.
◆Makeyourheartstronger.
◆Makeyourlungsworkbetter.
Youcandanceinahealthclub,inanightclub,orathome.Todanceathome,justmoveyourbodytosomelivelymusic!
Dancingonyourfeetisaweight-bearingactivity.Dancingwhileseatedisanonweight-bearingactivity.Sometimescalledchairdancing,thisactivityletsyoumoveyourarmsandlegstomusicwhile
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takingtheweightoffyourfeet.Thismaybeagoodchoiceifyoucannotstandonyourfeetforalongtime.
Seethelistofadditionalresourcesattheendofthisbookletforseatedworkoutvideos.
Water Workouts (Nonweight Bearing)
Exercisinginwater:
◆Helps flexibility.Youcanbendandmoveyourbodyinwaterinwaysyoucannotonland.
◆Reduces risk of injury.Watermakesyourbodyfloat.Thiskeepsyourjointsfrombeingpoundedorjarredandhelpspreventsoremusclesandinjury.
◆Keeps you refreshed.Youcankeepcoolinwater—evenwhenyouareworkinghard.
Youdonotneedtoknowhowtoswimtoworkoutinwater—youcandoshallow-waterordeep-waterexerciseswithoutswimming.
Forshallow-water workouts,thewaterlevelshouldbebetweenyourwaistandyourchest.Ifthewateristooshallow,itwillbehardtomoveyourarmsunderwater.Ifthewaterisdeeperthanchest-height,itwillbehardtokeepyourfeetonthepoolbottom.
Fordeep-water workouts,mostofyourbodyisunderwater.Thismeansthatyourwholebodywillgetagoodworkout.Forsafetyandcomfort,wearafoambeltorlifejacket.
Manyswimcentersofferclassesinwaterworkouts.Checkwiththepoolsinyourareatofindthebestwaterworkoutforyou.
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Where to Work Out
Youcandomanyactivitiesinyourhome.Butthereareotherfunplacestobeactive,includinghealthclubs,recreationcenters,oroutdoors.Itmaybehardtobephysicallyactivearoundotherpeople.Keepinmindthatyouhavejustasmuchrighttobehealthyandactiveasanyoneelse.
Weight Training (Weight Bearing or Nonweight Bearing)
Weighttrainingmayhelpyou:
◆Buildstrongmusclesandbones.Youcanweighttrainat homeoratafitnesscenter.
◆Increasethenumberofcaloriesyourbodyuses.
Youdonotneedbenchesorbarstobeginweighttrainingathome.Youcanuseapairofhandweightsoreventwosoupcans.
Tomakesureyouareusingthecorrectposture,andthatyourmovementsareslowandcontrolled,youmaywanttoscheduleasessionwithapersonaltrainer.Askyourhealthcareproviderforareferraltoapersonaltrainer.Youmayneedtocheckwithyourhealthinsureraboutwhetherthisserviceiscoveredbyyourplan.
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If you decide to buy a home gym, check its weight rating (the number of pounds it can support) to make sure it is safe for your size. If you want to join a fitness center where you can use weights, shop around for one where you feel at ease.
See the list of additional resources at the end of this booklet for fitness-related publications.
Weight Training Rule of Thumb
If you cannot lift a weight six times in a row, the weight you are lifting is too heavy. If you can easily lift a weight 15 times in a row, your weight is too light.
Bicycling (Nonweight Bearing)
You can bicycle indoors on a stationary bike, or outdoors on a road bike. Biking does not stress any one part of the body—your weight is spread among your arms, back, and hips.
You may want to use a recumbent bike. On this type of bike, you sit low to the ground with your legs reaching forward to the pedals.
Photograph courtesy of Bicycles by Haluzak,
Santa Rosa, California
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Thismayfeelbetterthansittingupright.Theseatonarecumbentbikeisalsowiderthantheseatonanuprightbike.
Forbikingoutdoors,youmaywanttotryamountainbike.Thesebikeshavewidertiresandareheavy.Youcanalsobuyalargerseattoputonyourbike.
Makesurethebikeyoubuyhasaweightratingatleastashighasyourownweight.
Yoga (Weight Bearing or Nonweight Bearing)
Yogamayhelpyou:
◆Bemoreflexible.
◆Feelmorerelaxed.
◆Improveposture.
Yogamayhelpyoubreathedeeply,relax,andgetridofstress.
Yourlocalfitnesscentermayofferyoga,taichi,orothermind/bodyclasses.Youmaywanttostartwith“gentle”classes,likethoseaimedatseniors.
Seethelistofadditionalresourcesattheendofthisbookletforinformationaboutvideosandpublicationsforlargepeople.
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Questions to Ask When Choosing a Fitness Center
● Canthetreadmillsorbenchessupportpeoplewhoarelarge?
● Doesthefitnessstaffknowhowtoworkwithpeopleoflargersizes?
● CanItaketimetoseehowIlikethecenterbeforeIsignup?
● Istheaimofsigninguptohavefunandgethealthy?
● Whatarethecenter’shours?Whattimeofdayisitcrowded?
Lifestyle Activities Lifestylephysicalactivitiesdonothavetobeplanned.Youcanmakesmallchangestomakeyourdaymorephysicallyactiveandimproveyourhealth.Forexample:
◆Ifpossible,take2-to3-minutewalkingbreaksatworkafewtimesaday.
◆PutawaytheTVremotecontrol—getuptochangethechannel.
◆MarchinplaceduringTVcommercials.
◆Standorwalk,ratherthansit,whiletalkingonthephone.
◆Playwithyourfamily.
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Evenashoppingtripcanbeexercise,sinceitisachancetowalkandcarryyourbags.Inaddition,doingchoreslikelawnmowing,rakingleaves,gardening,andhouseworkcancountasactivity.
Applaud yourself!Ifyoucandoonlyafewornoneoftheseactivities,itisOK.Appreciate what you can do,evenifyouthinkitisasmallamount.Doinganymovement—evenforashorttime—canmakeyouhealthier.Remember,eachactivityyoudoisasteptowardamoreactivelifestyle.
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Safety TipsTips for Safe Physical Activity
Stop your activity right away if you:
◆Havepain,tightness,orpressureinyourchestorneck,shoulder,orarm.
◆Feeldizzyorsick.
◆Breakoutinacoldsweat.
◆Havemusclecramps.
◆Areextremelyshortofbreath.
◆Feelpaininyourjoints,feet,ankles,orlegs.Youcouldhurtyourselfifyouignorethepain.
Ask your health care provider what to do if you have any of these symptoms. Slow down if you feel out of breath.
The“TalkTest”isaneasywaytomonitoryourphysicalactivityintensity:
◆Youshouldbeabletotalkduringyouractivity,without gaspingforbreath.
◆Whentalkingbecomesdifficult,youractivitymaybetoohard.
◆Iftalkingbecomesdifficultforyouwhileexercising,slowdownuntilyouareabletotalkcomfortablyagain.
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Wear Suitable Clothes
◆Wearlightweight,loose-fittingtopssoyoucanmoveeasily.
◆Wearclothesmadeoffabricsthatabsorbsweatandremoveitfromyourskin.
◆Neverwearrubberorplasticsuits.Plasticsuitscouldholdthesweatonyourskinandmakeyourbodyoverheat.
◆Womenshouldwearagoodsupportbra.
◆Wearsupportiveathleticshoesforweight-bearingactivities.
◆Wearaknithattokeepyouwarmwhenyouarephysicallyactiveoutdoorsincoldweather.Wearatightlywoven,wide-brimmedhatinhotweathertohelpkeepyoucoolandprotectyoufromthesun.
◆Wearsunscreenwhenyouarephysicallyactiveoutdoors.
◆Weargarmentsthatpreventinner-thighchafing,suchastightsorspandexshorts.
Drink fluids when you are
thirsty.
Drinkfluidsregularlywhileyouarebeingphysicallyactive.Waterorotherfluidswillhelpkeepyouhydratedwhenyouaresweating.
Healthy, fit bodies come in all sizes.Whatever your size or shape, get physically active now and keep moving for a healthier you!
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Additional ResourcesNote:Inclusionofnon-FederalresourcesisforinformationonlyanddoesnotimplyendorsementbytheGovernment.
Weight-control Information Network Publications
Changing Your Habits: Steps to Better Health
Thisfactsheetexplainsthestagesofchangeandhowtoworkthrougheachstageonestepatatime.Itfocusesonovercomingcommonbarrierstomakinghealthychangesandsettinggoalstoeathealthierandbemorephysicallyactive.AvailablefromWIN,http://www.win.niddk.nih.gov/publications/changing-habits.htm.NIHPublicationNo.08–6444.2008.
Tips to Help You Get Active
Thisbookletprovidesideasandtipsforbecomingphysicallyactive.Itfocusesonovercomingcommonbarriersandsettinggoals.AvailablefromWIN,http://www.win.niddk.nih.gov/publications/tips.htm. NIHPublicationNo.06–5578.2009.
Walking . . . A Step in the Right Direction
Thispamphletexplainshowtostartawalkingprogram,presentsasampleprogram,andshowsstretchesforwarmingupandcoolingdown.AvailableinEnglishandSpanishfromWIN,http://www.win.niddk.nih.gov/publications/walking.htm. NIHPublicationNo.07–4155.2007.
Fitness-related Publications
Active Living Every Day: 20 Weeks to Lifelong Vitality
StevenN.Blair,AndreaL.Dunn,BessH.Marcus,RuthAnnCarpenter,andPeterJaret.HumanKinetics,2001.Thisbookoffersastep-by-stepplanforgettingandstayingactive.Theinformation,suggestedactivities,andself-helptoolsineachchapterweresuccessfullytestedwithpeoplewhofollowedtheplanandlearnedtomakeactivityapartoftheirdaily
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lives.The20chapterscorrespondtothe20weeksoftheprogram,butreadersareencouragedtogoattheirownpace.Availablefromhttp://www.humankinetics.comoryourlocaloronlinebookstore.
Great Shape: The First Fitness Guide for Large Women
PatLyonsandDebbyBurgard.iUniverse,2000.Thisbookurgeswomentobephysicallyactiveforfun,fitness,andpositivebodyimageinsteadofforweightloss.Theauthorsdescribeahealthylifestyleprogramincludingwalking,swimming,dancing,martialarts,bicycling,andmore.Availablefromhttp://www.iuniverse.comoryourlocaloronlinebookstore.
Real Fitness for Real Women: A Unique Workout Program for the Plus-Size Woman
RochelleRice.WarnerBooks,2001.Thisbookdescribesa6-weekintroductoryfitnessprogramthatincludeswarm-ups,aerobics,strengthtrainingandstretchingtechniques,andmeditation.Photosofplus-sizewomendemonstratetheexercises.Thebookalsoaddressesgettingmotivated,creatingsupport,evaluatingcurrentabilities,andincreasingself-acceptance.Availablefrom http://www.rochellerice.comoryourlocaloronlinebookstore.
Other Publications and Resources
Plus Size Yellow Pages
Over3,000onlineresourcesforfitnessclothesupto6X,casualwearupto10X,bikes,bikeseats,kayaks,sportsbras,supportivetights/leggings,supportivefitnessshoes,andmuchmore.http://www.plussizeyellowpages.com.
Videos
BIG MOVES: Yoga for Chair and Bed
MaraNesbitt.Thisvideoisdesignedforpeoplewhohavedifficultygettingdowntoorupfromthefloor.Ledbyaplus-sizeinstructor,itincludesstretchesdonestanding,sitting,andlyingonabed,plusaguidedmeditation.AvailablefromMirageVideoProductions,P.O.Box19141,Portland,OR97280;orhttp://www.miragevideos.com.
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Chair Dancing
JodiStolove.Thisno-impactvideoseriesisdesignedtoimprovemuscletone,flexibility,andcardiovascularendurancewithoutputtingstressonyourknees,back,hips,orfeet.AvailablefromChairDancingInternational,Inc.,2658DelMarHeightsRoad,DelMar,CA92014;1–800–551–4386;or http://www.chairdancing.com.
Yoga for Round Bodies, Volumes 1 and 2
LindaDeMarcoandGeniaPauliHaddon.ThesevideosofferafitnesssystembasedonKripaluyogatopromotestrength,flexibility,stressrelief,andcardiovascularhealth.Round-bodiedinstructorstailorclassicyogaposturestolargepeopleatbothbeginnerandintermediatelevelsineachvideo.AvailablefromPlusPublications,P.O.Box265–W,Scotland,CT06264;1–800–436–9642;oronlineretailers.
Organizations and Programs
YMCA and YWCA
TheYMCAandYWCAofferphysicalfitnessandhealthawarenessprogramsinmanylocationsthroughouttheUnitedStates.ContactYMCAoftheU.S.A.,101NorthWackerDrive,Chicago,IL60606;1–800–872–9622;orhttp://www.ymca.net.ContactYWCAoftheU.S.A.,101518thStreet,NW,Suite1100,Washington,DC20036;(202)467–0801;orhttp://www.ywca.org.
Council on Size and Weight Discrimination, Inc.
TheCouncilonSizeandWeightDiscrimination,Inc.(CSWD)isanonprofitorganizationthatseekstoimprovehealthcareandaccesstoservicesforlargepeoplethrougheducationalprograms,mediamonitoring,andmedicalconferenceattendance.ContactCSWDatP.O.Box305,MountMarion,NY12456;(845)679–1209;http://www.cswd.org.
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National Association to Advance Fat Acceptance
TheNationalAssociationtoAdvanceFatAcceptance(NAAFA)isanonprofitorganizationthatseekstoenddiscriminationbasedonbodysizeandtoimprovethequalityoflifeforlargepeople.Itoffersavarietyofpublicationsandvideosonsizeacceptance,self-esteem,andhealthandfitness.ContactNAAFAat:P.O.Box22510,Oakland,CA94609;(916)558–6880;orhttp://www.naafa.org.
Websites
U.S. Department of Health and Human Services
PhysicalActivityGuidelinesforAmericans.October2008.Availableathttp://www.health.gov/PAGuidelines.
U.S. Department of Agriculture
MyPyramid TrackerandMyPyramid Menu Planner.TheTrackerisanonlinedietaryandphysicalactivityassessmenttoolthatprovidesinformationonanindividual’sdietqualityandphysicalactivitystatus,relatednutritionmessages,andlinkstonutritionandphysicalactivityinformation.ThePlannerhelpsindividualspreparehealthiermenusbasedontherecommendationsoftheMyPyramidFoodGuidanceSystemandthe2005 Dietary Guidelines for Americans.Availableathttp://www.mypyramidtracker.govandhttp://www.mypyramidtracker.gov/planner.
Body Positive®
Thissiteaddressesissuesrangingfromself-esteemtofitnesstofindingrespectfulhealthcareproviders.Itincludesresourcesandlinkstorelatedsites.http://www.bodypositive.com.
Healthy Living with Bliss™
Thissiteincludesinformationonwalking,swimming,aerobics,stretching,andotherfitnessactivitiesforlargeandverylargepeople.Aresourcesectionincludesfitnesswear,books,exerciseequipment,classes,andinformationonwheretobuyfitnessvideosforlargepeople.Thereisanonlineworkbook,e-newsletter,andachatwithplus-sizepersonalfitnesstrainerKellyBliss.http://www.kellybliss.com.
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MyStart! Online
MyStart!Onlineisapersonalized,Internet-basedprogramoftheAmericanHeartAssociationdesignedtohelpindividualsandcompaniesmakepositivelifestylechangesthroughwalkingandeatingbetter.Itfeaturesfreeonlinetoolstohelpyoutrackyourdailydietaryintakeandphysicalactivity,monitoryourprogress,createpersonalwalkingmaps,andaccesshealthinformationlinksandresources.Thiswebsitealsoincludesasectionspecificallyforcompaniesonhowtoforma“Start!WorksiteWellnessWalkingProgram.”http://www.americanheart.org/presenter.jhtml?identifier=3053103.
Mayo Clinic Fitness Center
Thiswebsitecontainsmanydifferentarticlesaboutfitness.Itoffersasetofarticlesthatareallaboutwalkingforfitnessandincludesashoe-buyingguideandapedometerguide.Italsocontainsslideshowsforstrengthtrainingandstretchingexercises.http://www.mayoclinic.com/health/fitness/SM99999.
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Activity PledgePledgingtobeactivemayhelpyouachieveyourphysicalactivitygoals.
Downloadandprintthispledgefromthewebandhangitonyourrefrigerator,calendar,orbulletinboard.Usingthepledgecanhelpyoustaymotivatedandfocusonyouractivitygoalsfortheweek.Also,feelfreetodownloadandphotocopythepledgeanduseittocontinuetomakeactivitygoalsforweeks5through8andbeyond.
My Pledge to Be Active
I,______________________________,willbephysicallyactiveforme,sothatImaylivelongerandfeelbetter!
Iwillworkthroughmybarrierstobeingactive!
Iwillsetactivitygoalsandrewards,getsupport,andtrackmyprogress!
Iwillbuilduptobeingmoreactive,andIwillchooseactivitiesIliketodo!
Use the goal-setting card on the following page to help you set weekly activity goals.
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Week 1 Goals
Icommittobegin__________________________(typeofactivity)for________________________minuteson:
❑Monday ❑Tuesday ❑Wednesday
❑ Thursday ❑Friday ❑Saturday ❑ Sunday
Week 2 Goals
Icommittobegin__________________________(typeofactivity)for________________________minuteson:
❑Monday ❑Tuesday ❑Wednesday❑ Thursday ❑Friday ❑Saturday ❑ Sunday
Week 3 Goals
Icommittobegin__________________________(typeofactivity)for________________________minuteson:
❑Monday ❑Tuesday ❑Wednesday❑ Thursday ❑Friday ❑Saturday ❑ Sunday
Week 4 and Beyond
Icommittobegin__________________________(typeofactivity)for________________________minuteson:
❑Monday ❑Tuesday ❑Wednesday❑ Thursday ❑Friday ❑Saturday ❑ Sunday
My Weekly Activity goAls
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Sample Activity JournalKeepinganactivityjournalisausefultooltohelpyoustaymotivated,stayontrack,andreachyourgoals.Itmaybehelpfultosetashort-termgoal,along-termgoal,andrewardsformeetingthosegoals.
JOURNAL
Date
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Activity Total Time
Youcanphotocopythisjournalpagetokeeptrackofyoureffortsandimprovements.
Short-termgoal(s):Long-termgoal(s):Reward(s):
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Weight-control Information Network
1 WIN Way Bethesda, MD 20892–3665 Phone: (202) 828–1025 Toll-free number: 1–877–946–4627 FAX: (202) 828–1028 Email: [email protected] Internet: http://www.win.niddk.nih.gov
The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) of the National Institutes of Health, which is the Federal Government’s lead agency responsible for biomedical research on nutrition and obesity. Authorized by Congress (Public Law 103–43), WIN provides the general public, health professionals, the media, and Congress with up-to-date, science-based health information on weight control, obesity, physical activity, and related nutritional issues.
Publications produced by WIN are reviewed by both NIDDK scientists and outside experts. This publication was also reviewed by:
Steven Blair, P.E.D., Department of Exercise Science, Arnold School of Public Health, University of South Carolina.
John M. Jakicic, Ph.D., Chair, Department of Health and Physical Activity, Director, Physical Activity and Weight Management Research Center, University of Pittsburgh.
Special thanks to the Women of Substance Health Spa, Kelly Bliss, M.Ed., and Rochelle Rice, M.A., of In Fitness and In Health for providing many of the photographs in this brochure.
This publication is not copyrighted. WIN encourages users of this brochure to duplicate and distribute as many copies as desired.
NIH Publication No. 10–4352 Updated February 2010
NIH Publication No. 10–4352 Updated February 2010