Healthy People 2010

-reduce proportion of adults who engage in no leisure-time physical activity (40%)

-increase the proportion of adults who engage regularly in moderate physical activity for at least 30 minutes per day (15%)

extreme muscle soreness

weight loss

inability to finish training session you normally would be able to finish

increase of 8-10 beats in resting heart rate

increase in minor illnesses (colds, headaches)

loss of appetite

swollen lymph nodes

constipation/diarrhea

unexplained drop in physical performance

has many health benefits

i.e. parking car farther away and walking, taking stairs, dancing, housework

>50% between 65-84 report having difficulty with necessary tasks of daily life

improves:

cardiorespiratory endurance

lean body mass

muscular endurance

strenght

flexibility

balance

reaction time

coordination

higher quality of life

can increase life span

50% lower risk for disability

lower health care costs

maintain independence

feel better

1) eat balanced diet

2) exercise regularly

3) regular health check ups

4) dont smoke

5) practice safety habits

6) stay in contact with family & friends

7) avoid overexposure to sun and cold temperatures

8) use alcohol in moderation

9) maintain long-term financial plan

10) keep positive attitude and do things that make you happy

person is ready to change

requires ongoing effort to maintain behavior

specific long/short term goals

make PA fun

motivation through rewards

schedule PA

workout with a friend

unrealistic expectations

ineffective exercise plan

not willing to wait to see benefits