Here you will find exercise related information to help you become a healthier person. No matter where you are at in your exercise journey, we can help! On this page, you will find resources that both support your ambition to grow and contribute to your exercise advancements. Overcome your exercise excuses
Fort HealthCare offers many programs that can help you succeed. Whether you’re looking to lose or maintain weight, we want to see you reach your goals.
**Before starting a new exercise program, please take our brief exercise readiness questionnaire (PAR-Q) test to determine if you need to check with your doctor before you begin.
- The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a “calorie deficit” that can result in weight loss.
- Most weight loss occurs because of decreased calorie intake. Evidence has shown that the only way to maintain weight loss is to combine healthy eating habits with regular physical activity.
- Most importantly, physical activity reduces risks of cardiovascular disease and diabetes as well as other life threatening diseases.
Recommendations for Adults Looking to Maintain or Lose Weight:
- 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
- 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
- An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Difference between Moderate and Vigorous Activity
Moderate: While performing the physical activity, if your breathing and heart rate is noticeably faster but you can still carry on a conversation, it’s probably moderately intense.
Vigorous: If your heart rate increases substantially and you are breathing too hard and fast to have a conversation, it’s probably vigorously intense.
Fitness Schedule Template 4-7-17
What are the Benefits of Walking?
Beginner Walking Program
Obesity Prevention Source: Physical Activity
American College of Sports Medicine: Obesity and Exercise