Physical Activity
Physical Activity:
*Check with your doctor before starting any exercise program.
Benefit of Exercise: (1) Weight control or weight loss (2) Reduce risk of cardiovascular disease (3)
Lower blood pressure (4) Lower cholesterol (5) Reduce risk of type 2 diabetes (6) Help control blood
sugars (7) Reduce risk of some cancers (7) Increase circulation throughout the body (8) Increase bone
density and strengthen muscles (9) Improve your mental health ex. decrease stress and relieve tension
(10) Improve sleep habits (11) Improve ability to complete everyday activities (12) Improves balance
(13) Increases daily energy
Benefits of Exercise for Weight Loss: (1) Burns excess calories and excess body fat (2) builds muscles
and muscles burn calories at a faster rate than body fat therefore increasing BMR-calories burned at rest
(3) muscle is denser than fat therefore decreases inches (4) The stronger the muscles the longer you can
perform physical activities
Guidelines or recommendations: The goal for weight loss is 60 minutes of exercise 5x/week
Aerobic exercise: @ least 2 hours and 30 minutes each week. This time can be broken up throughout the
week however you choose (ex) 30 min 5x a week. May need to start slow and build up to the minimum.
An important part of aerobic exercise is the warm up and cool down to help prevent injuries. The warm
up may include a light walk, very gentle stretching, and the loosening of joints, ligaments, and tendons.
Be careful not to overstretch prior to exercise. The cool down may consist of returning to a light walk
and flexibility training.
Strength training: 2 or more days a week working all major muscle groups (legs, hips, back, abdomen,
chest, shoulder, and arms). Be sure to give at least one day between strength training to allow muscles to
rest or alternate muscles groups.
Flexibility Training: at least 3 times a week. Do not stretch to a point of pain, hold for 10 seconds in a
controlled position as opposed to bouncing, and breathe normally. Again, stretching can be used as a cool
down after exercise, but should be done carefully before a workout to ensure not to injure cold muscles.
It is best to warm up the muscles for 5-10 minutes before beginning flexibility training.
How to get started: (1) Check with you doctor (2) Choose activities that you think you will enjoy (3) Set
a regular time (4) Start slow (5) Listen to your body
How to keep it going: (1) Keep track of your activities and progress (2) Find someone to workout with
you (3) Get the family involved (4) Change up the activity
All types of activities count as long as they are done for 10 minutes at a time. How to increase your
day-to-day activity: (1) walk to the store (2) park in the farthest parking spot (3) take the stairs (4) do
house work (5) walk the dog (6) plan fun family activities (bowling, got to park, gardening) (7) Find a
hobby that is physical-golf, canoeing, hiking
Signs that you should not exercise: (1) illness resulting in fever (2) Experiencing nausea (3) swollen or
painful joints (4) extreme fatigue (5) new or undiagnosed symptoms (6) chest pain, or irregular, rapid, or
fluttery heartbeat (7) shortness of breath (8) light headedness (9) hernia with symptoms (10) when
advised by your doctor not to be physically active due to an illness, surgery, injury, ect.
Disclaimer: Professional Health Coaching is not treatment, counseling or therapy and should not
be considered as a substitute for your provider’s care.
Physical Activity
Target Heart Rate: [Show your doctor this target heart rate chart and get his advice on what target
heart rate is best for you before using this method.] Target Heart Rate is a method to determine how to
exercise at a level that is safe for you when your heart rate and breathing increases during exercise or
activities. Measuring your heart rate can be done by counting your wrist pulse for one minute or by using
a heart rate monitor, such as a sports watch with heart monitor.
Target Heart Rate Chart:
Age
20
25
30
35
40
45
50
55
60
65
70
Target Heart Rate: 50-75%
100–150 beats per min.
98–146 beats per min.
95–142 beats per min.
93–138 beats per min.
90–135 beats per min.
88–131 beats per min.
85–127 beats per min.
83–123 beats per min.
80–120 beats per min.
78–116 beats per min.
75–113 beats per min.
Max Heart Rate: 100%
200 beats per min.
195 beats per min.
190 beats per min.
185 beats per min.
180 beats per min.
175 beats per min.
170 beats per min.
165 beats per min.
160 beats per min.
155 beats per min.
150 beats per min.
To calculate your maximum heart rate subtract your age from 220. You want to avoid getting to
maximum heart rate. While exercising you want to stay between50-75% of this which will be your target
heart rate.
More information on Target Heart Rate can be found in: Your Guide to Physical Activity and Your
Heart at http://www.nhlbi.nih.gov/health/public/heart/obesity/phy_active.pdf
Disclaimer: Professional Health Coaching is not treatment, counseling, or therapy and should not
be considered a substitute for your provider’s care.
Physical Activity
Energy Expenditure Chart from www.fitness.gov
A. Sedentary Activities
Energy Costs
Cals/Hour*
Lying down or sleeping
90
Sitting quietly
84
Sitting and writing, card
playing, etc.
114
B. Moderate Activities
(150-350)
Bicycling (5 mph)
174
Canoeing (2.5 mph)
174
Dancing (Ballroom)
210
Golf (2-some, carrying clubs)
324
Horseback riding (sitting to trot)
246
Light housework, cleaning, etc.
246
Swimming (crawl, 20 yards/min)
288
Tennis (recreational doubles)
312
Volleyball (recreational)
264
Walking (2 mph)
198
C. Vigorous Activities
More than 350
Aerobic Dancing
546
Basketball (recreational)
450
Bicycling (13 mph)
612
Circuit weight training
756
Football (touch, vigorous)
498
Ice Skating (9 mph)
384
Racquetball
588
Roller Skating (9 mph)
384
Jogging (10 minute mile, 6 mph)
654
Scrubbing Floors
440
Swimming (crawl, 45 yards/min)
522
Tennis (recreational singles)
450
X-country Skiing ( 5 mph)
690
Disclaimer: Professional Health Coaching is not treatment, counseling or therapy
and should not be considered a substitute for your provider’s care.