Exercise

Lutheran Health Network - Exercise

Why should you move your body?

  • Helps you maintain a healthy weight.
  • Helps you relax and sleep better at night.
  • Gives you more energy and pep (increases endorphins).
  • Improves your mood and mental functioning.
  • Helps you manage your stress.
  • Keeps your bones strong and joints healthy.
  • Helps you maintain your independence well into your later years.
  • Improves your balance.
  • Reduces your chances of developing heart disease. For those who already have heart disease, it reduces the chances of dying from it.
  • Lowers your risk of developing high blood pressure, diabetes and certain cancers.

Working exercise into your day…

  • Choose an activity that you enjoy and is convenient.
  • Exercise with a partner who will go at the same pace as you.
  • Use exercise CDs at home.
  • Start exercising slowly, even 10-15 minutes, then slowly increase the time.
  • Schedule your exercise in your appointment book as you would any important date.
  • Wear a pedometer to see how many steps you take daily. Increase this number in 500 step increments with a goal of achieving 10,000 steps each day (which is the equivalent to 30 minutes of exercise).
  • Walk. It’s a great exercise and can be done almost anywhere.
  • Use the fitness center at the hotel when traveling.
  • Look for other ways to be active: Take the stairs instead of the elevator, park your car in the far end of the parking lot and walk to your destination, walk the dog after dinner rather than watching TV, walk the perimeter of a store before you do your shopping.
  • Have an exercise goal, then reward yourself when you reach that goal.
  • Painful knee and hip joints? Do chair exercises.
  • Be physically active for at least 30 minutes a day on most or all days of the week.

Other facts…

  • Regular exercise can improve sleep, but avoid exercise two hours before going to bed.
  • Physical activity includes all muscle activities that burn calories. A person can do lifestyle activities at any time. Every minute spent in physical activity counts – even a two-minute walk to the mailbox, or taking the stairs instead of the elevator. Just by taking the effort to move more and add a few steps, it is not unusual to accumulate 30 to 45 minutes of extra physical activity every day.
  • There are all kinds of exercise: aerobic (biking, tennis), recreational (skiing, dancing), leisure (golf, gardening), and strength training and flexibility (weights, yoga).
  • Cutting down on watching TV, talking on the phone, playing computer games and Internet surfing will help make time for exercise.

“Step” your way to better health…

  • One way to add more activity to your day is to increase your steps.
  • Wear a pedometer and set a goal of reaching 10,000 steps a day.
  • When you reach 10,000 steps, that is equal to adding approximately 30 to 60 minutes of moderate intensity exercise to your daily routine.
  • Whenever possible, add a few steps to every hour you are awake.
  • Getting extra steps is easy to do… take the stairs, park further away, mow the lawn, walk the dog, jump rope, get up and change the TV channel, vacuum, clean the house, sweep the garage.
  • Keep moving!

Activity scale – calories expended in 30 minutes (figures are estimates and may vary)

Activity 
Calories/30 min male 
Calories/30 min female
Biking 12-13.9 MPH (moderate)
334 
258
Circuit weight training
334
258
Stretching, yoga
167 
129
Dancing – general
188
145
Dancing – ballet, modern
251
193
House cleaning (vigorous)
188
145
House cleaning (light)
104
81
Playing with kids (moderate)
167 
129
Gardening  
209
161
Mowing lawn – push mower
251
193
Running – 6 MPH 
418
322
Jogging 
292
225
Basketball 
334
258
Children’s games (active)
209
161
Football 
334
258
Frisbee 
125
97
Horseback riding
167
129
Skating
292
225
Soccer
292
225
Softball/baseball     
209
161
Tennis
292
225
Hiking  
251
193
Walking 4 MPH 
167
129
Walking (leisure)
146
113
Canoeing/Rowing (moderate) 
292 
225
Swimming laps (moderate) 
334
258

 

For more information on living healthy, contact:

Lutheran Weight Management Center
(260) 435-7844 (260) 435-7844

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LUTHERAN HEALTH NETWORK
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