Exercise is necessary for maintaining an optimal level of health and wellness. Exercise increases fitness levels, improves physical and mental well being, and offers many healthy rewards, including:

• Improved cholesterol levels
• Decreased blood pressure
• Better blood sugar control
• Improved heart and lung function
• Weight loss and/or maintenance of a healthy weight
• Prevention of falls
• Stronger muscles
• Stress management

Aerobic (Cardiovascular) Exercise

Aerobic or cardiovascular exercise is continuous and results in a moderate increase in heart rate from the resting level (i.e. walking for 30 minutes without stopping). Aerobic fitness is the ability of the heart, blood vessels and lungs to take in and transport oxygen to all the working muscles. As aerobic fitness levels improve the body is able to perform exercise for longer periods of time.

During aerobic exercise, the body responds by increasing the amount of blood and oxygen going to the working muscles. This is done by increasing the systolic blood pressure (the upper number of a blood pressure reading) and heart rate.

Exercise Prescription

There are four components of an aerobic exercise program: Frequency, Intensity, Time, and Type, which is called the F.I.T.T. principle.

Frequency: According to the Centers for Disease Control and Prevention (CDC) and American College of Sports Medicine (ACSM), adults should take part in moderate intensity physical activities 5 or more days of the week.

Intensity: How hard an individual exercises can be evaluated by using the "talk test," meaning the exercise should allow for talking. If an individual is unable to talk, the exercise level may be too high and should be lowered.

Time: According to the CDC and ACSM adults should take part in moderate intensity physical activities for at least 30 minutes a session.

Type: Aerobic exercise is the recommended type of physical activity. Examples include: walking, biking, hiking, jogging, rowing, swimming, and cross country skiing.

Other parts of an aerobic exercise program are warm-up, cool-down and stretching. These should to be done with each exercise session.

Warm-up: Prepares the heart and working muscles for exercise. A Warm-up should include
5–10 minutes of a low level aerobic exercise (example: slow to moderate paced walking or biking). This helps to raise the heart rate and blood pressure slowly while increasing the temperature of the muscles.

Cool-down: Helps the body adjust to reduced activity. A Cool-down should be done immediately after an aerobic exercise session and should involve 5–10 minutes of a low level aerobic exercise. This helps to prevent blood from pooling in the legs. Failure to cool down may result in dizziness, fainting and decreased blood flow to the heart and brain.

Stretching: Helps to increase flexibility and range of motion (ROM). It is important to stretch only to the point of a gentle pulling sensation. It should not be painful. Stretches should be held for 10 seconds without bouncing or holding your breath. Stretching after cool-down is best because the muscles are warm and more flexible.

Sticking With It

Here are some ideas to help stick with your exercise program.

• Plan ahead – schedule time for exercise on your calendar
• Make yourself a priority
• Exercise with a buddy
• Set short-term and long-term goals
• Reward yourself
• Choose exercises you like
• Make it convenient

Exercise Tips

• Wear the right type of shoes and clothing. Loose fitting, comfortable clothes are
  best. Shoes should have good support, shock absorption, traction, and flexibility and
  should be replaced on a regular basis. If you walk 5 miles per week you need to replace your shoes at least once a year.
• Drink plenty of fluids (especially water) before, during and after exercise. Do not wait
  until you feel thirsty before taking in fluids as you may already be dehydrated.
• Wait at least 30 – 60 minutes after eating before exercising.
• If exercising outdoors be aware of the weather.
  Heat: drink 8–12 ounces of fluids every 30 minutes avoiding caffeinated drinks. Cold
  drinks are absorbed more quickly and help lower body temperature. Never use salt tablets because they can cause dehydration. Adjust gradually to the heat and decrease
  the intensity of the work. Avoid exercise between the hours between 10:00 am and 2:00 pm. Wear light colored clothing.
  Cold: to reduce the risk of frostbite or hypothermia (refers to any condition in which the temperature of a body drops below the level required for normal metabolism and/or bodily function to take place.) while exercising in the cold, dress in layers with a windproof, water repellent outer layer. Always keep your head and hands covered.

6/23/2008