Fitness
PERSONAL ACTION GUIDE
A Lifetime
of Activity
Are you ready to become more active?
If so, this booklet may be for you. It
can help you set goals and choose safe
activities. It also features step-by-step
guidance to help you make a fitness
plan that works well for you.
Fitness Matters
Becoming more fit can improve your
health. On the way, you can decrease
your risk of health problems.These
include heart disease, high blood
pressure, diabetes, and some types
of cancer. And fitness offers
other benefits, too. It can help
you to lose weight, sleep
better, relieve stress, and
boost your energy, to name
just a few.
What’s Ahead
Each of the skills covered in this booklet can help you increase your
fitness level. These skills include:
Skill 1 ................ Becoming More Active ...........................Page
3
Skill 2 ................ Building a Plan ......................................Page
5
Skill 3 ................ Gaining Flexibility .................................Page
7
Skill 4 ................ Strengthening Your Body .......................Page 10
Skill 5 ................ Adding Aerobic Activity .........................Page 12
Skill 6 ................ Setting Smart Goals ...............................Page 14
This booklet is not intended as a substitute for professional healthcare.
©1999, 2012 Krames StayWell, LLC. www.kramesstaywell.com
800-333-3032 All rights reserved. Made in the USA.
2
Skill 
Becoming
More Active
Perhaps you’ve been thinking about adding more
activity to your daily routine. It’s a great decision
to make. By being more active, you can increase
your fitness. You’ll also feel better, and you may
even have a lot of fun along the way.
Today is a great
day to step up
your activity.
Doing so may
be easier than
you think.
What Activities Can You Try?
The simpler your choice, the better. Why not start
with walking? It’s easy and safe. You don’t need
special equipment and few activities are better for
your health than regular walking. Your main goal is
to stay active over time. The activity you choose is
up to you. Just be sure that it’s something you enjoy.
This will help you stick to it.
Find new ways
to get things
done. Try riding
a bike to the
store instead
of driving.
How Active Can You Be?
Work up to being active 150 minutes or more a
week. This can help improve your health. You don’t
need to work hard to get the benefits. Adding just a
few minutes of movement to your day can make you
feel better while cutting your risk of illness.
3
Skill 
Becoming More Active
Strategies to Help You Be Active
Read the strategies below for adding activity to your day. Then
take a moment to write in more ideas that may work well
for you. The key is to commit to being more active day-to-day.
This may involve making a few creative changes to your routine.
Making Time
r 8SJUFBDUJWJUZUJNFTJOZPVSDBMFOEBSBTJGUIFZXFSFBQQPJOUNFOUTUPLFFQ
r 8BMLBMPPQUISPVHIUIFNBMMCFGPSFZPVEPZPVSTIPQQJOH
r @@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
r @@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
Making Activity Convenient
r ,FFQBQBJSPGXBMLJOHTIPFTBUUIFPGGJDFPSJOUIFUSVOLPGZPVSDBS
r 1BSLUIFDBSGBSUIFSBXBZPSHFUPGGUIFCVTBTUPQPSUXPFBSMZ
r @@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
r @@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
Being Fit at Home
r .BLFDIPSFTTVDIBTSBLJOHMFBWFTNPSFQIZTJDBM
r 1FEBMBOFYFSDJTFCJLFXIJMFXBUDIJOH57
r @@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
r @@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
Sticking to Your Activity
r .BLFàSNàUOFTTEBUFTXJUIBGSJFOEPSFYFSDJTFQBSUOFS
r 1MBOBTQFDJBMSFXBSEGPSSFBDIJOHBQFSTPOBMàUOFTTNJMFTUPOF
r @@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
r @@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
4
Skill 
Building
a Plan
When will you
be active? What
will you do?
Building a fitness
plan can help you
come up with the
answers.
Building a plan that works for you is the best
way to step up your fitness level. Map out the
details of how you’ll get at least 150 minutes of
activity into each week. Also, you may want to
let your doctor know about your plan. While all
people gain from becoming fit, you and your doctor may have concerns about what’s best for you.
Do You Need to Check with Your Doctor?
If you answer “yes” to any of the questions below,
DIFDLXJUIZPVSEPDUPS)FPSTIFNBZQSPWJEFBEWJDF
to help you build a fitness plan that’s safe for you.
Getting fit
takes time.
Go slowly,
especially
when just
starting out.
Yes
No
r %PZPVIBWFBIFBSUQSPCMFN
❑
❑
r )BWFZPVGFMUDIFTUQBJOXIJMFSFTUJOH
or during activity?
❑
❑
r )BWFZPVGFMUEJ[[ZPSIBWFZPVQBTTFE
out during physical activity?
❑
❑
r %PZPVIBWFBCPOFPSKPJOUQSPCMFN
❑
❑
r "SFZPVUBLJOHNFEJDBUJPOGPSCMPPE
pressure, diabetes, or any other health
problem that activity might affect?
❑
❑
r "SFZPVPWFSBOEIBWFZPVCFFO
inactive for a while?
❑
❑
5
Skill 
Building a Plan
Mapping Out Your Fitness Plan
Take a few minutes to plan your activity. Remember: You’re aiming for a
total of at least 150 minutes of activity each week. This is about 30 minutes
PGBDUJWJUZNPTUEBZT)FSFTPOFXBZUPSFBDIUIBUUBSHFU5BLFBNJOVUF
walk in the morning. Then take another one at lunchtime, with a final walk
after dinner. Now check some other options you can try below. If you’ve got
more ideas, write them in the spaces.
How Will I Be Active?
❑ Walking
❑@@@@@@@@@@@@@@@@@@@@@@@@@@@@
❑ Bike riding
❑@@@@@@@@@@@@@@@@@@@@@@@@@@@@
❑%PJOHIPVTFIPMEDIPSFT
❑@@@@@@@@@@@@@@@@@@@@@@@@@@@@
Where Will I Be Active?
❑ At home
❑@@@@@@@@@@@@@@@@@@@@@@@@@@@@
❑ In the park
❑@@@@@@@@@@@@@@@@@@@@@@@@@@@@
❑ At the local health club
❑@@@@@@@@@@@@@@@@@@@@@@@@@@@@
When Will I Be Active?
❑ In the morning
❑@@@@@@@@@@@@@@@@@@@@@@@@@@@@
❑%VSJOHNZMVODICSFBL
❑@@@@@@@@@@@@@@@@@@@@@@@@@@@@
❑ When I’m with friends
❑@@@@@@@@@@@@@@@@@@@@@@@@@@@@
Keeping a Log
With a log, you can track your progress and even
note health improvements over time. Fill your log
with any information you want. This may include
your activity or the distance you cover, for instance.
Also note how you felt or when you last ate before
being active. All of this can help you learn what
works for you. Best of all, a record of your progress can
inspire you to achieve even more.
6
Skill 
Gaining
Flexibility
Stretches ease
you into activity
while helping you
stay injury-free.
Spend some time stretching before and after
activity. Stretching helps reduce the risk of
injury, by both warming up your muscles
and cooling them down. Activity can
involve using your whole body, so be
sure to stretch a wide range of muscles.
Why Stretch?
A few minutes of stretching
before you start being
active loosens your
muscles. And stretches
when you’re done can get
ZPVSFBEZGPSZPVSOFYU
outing. Stretching also
can help to:
r 3FEVDFNVTDMF
tension
r *ODSFBTFáFYJCJMJUZ
r 1SFWFOUJOKVSZ
r 3FMJFWFTUSFTT
r *NQSPWFQPTUVSF
Read on to learn some
stretching tips. The
following pages also
FYQMBJOBOVNCFSPG
stretches that can
BEEáFYJCJMJUZUP
your body.
Stretch to
help relieve
any soreness
you may feel
from activity.
7
Skill 
Gaining Flexibility
Tips for Stretching
Before stretching, walk slowly for a few minutes to warm up your
body. Then follow the tips below. When you stretch, you should
feel tension in your muscles, but not pain. The following stretches
are all mild and safe. If they cause pain, let your doctor know.
r /FWFSQVMMCPVODFPSTUSBJOXIFOTUSFUDIJOH*OTUFBESFMBYBOEMFU
the weight of your body help with the stretch.
r #SFBUIFTUFBEJMZ%POUIPMEZPVSCSFBUIXIJMFTUSFUDIJOH&BDIUJNF
ZPVFYIBMFUSZUPSFMBYBMJUUMFNPSFBOETUSFUDIBCJUGBSUIFS
r )PMEUIFTUSFUDI#ZIPMEJOHUIFTUSFUDIGPSBGFXTFDPOETZPVMMHFU
the most benefit. And you’ll help prevent muscle strain.
❑ Shoulder Reach
Reach your left arm over the
right shoulder, resting the palm
on the shoulder. With your right
hand, gently push against your
left elbow. You’ll feel the stretch
in your left arm and shoulder.
)PMEGPSmTFDPOET3FQFBU
on the other side.
r .ZHPBMJTUPEP@@@@TIPVMEFS
SFBDIFT@@@@UJNFTBEBZ
❑ Lower Leg Stretch
Stand facing a wall. Put both hands on
the wall. Place one foot about 12 inches
behind the other. Bend your front leg,
but keep your back leg straight. Both
GFFUTIPVMETUBZáBUPOUIFáPPS'FFM
the stretch in the back of your lower
MFH)PMEGPSmTFDPOET4XJUDI
legs and repeat.
r .ZHPBMJTUPEP@@@@MPXFSMFH
TUSFUDIFT@@@@UJNFTBEBZ
8
❑ Hamstring Stretch
Lie on your back. Bend one leg, with the
GPPUáBUPOUIFáPPS(SBTQZPVSPUIFS
leg with both hands and slowly pull it up
toward your chest. Be sure to keep your
IFBEPOUIFáPPSUISPVHIPVUUIFTUSFUDI
You’ll feel the stretch in the back of your
VQQFSMFH)PMEGPSmTFDPOET4XJUDI
legs and repeat.
r .ZHPBMJTUPEP@@@@IBNTUSJOH
TUSFUDIFT@@@@UJNFTBEBZ
❑ Back Stretch
Position yourself on hands and knees.
Your hands should be directly under your
shoulders, and your knees under your
hips. Tuck your buttocks and round your
back (but don’t let it sag). You’ll feel the
stretch in your sides and in the center of
ZPVSCBDL)PMEGPSmTFDPOET3FQFBU
r .ZHPBMJTUPEP@@@@CBDL
TUSFUDIFT@@@@UJNFTBEBZ
❑ Quadriceps Stretch
Lie on your side with one arm supporting
your head. Bend your legs slightly. Reach
back, grasp your top foot, and slowly pull
your heel toward your buttocks, keeping
your knee down. You’ll feel the stretch in
UIFGSPOUQBSUPGZPVSVQQFSMFH)PMEGPS
mTFDPOET4XJUDITJEFTBOESFQFBU
r .ZHPBMJTUPEP@@@@RVBESJDFQT
TUSFUDIFT@@@@UJNFTBEBZ
9
Skill 
Strengthening
Your Body
A stronger body
does more than
make you look
and feel better. It
also lowers your
risk of injury.
Stronger muscles help limit soreness, improve
energy levels, and lower injury risk. Building
strength also helps you to burn more calories.
If one of your goals is to lose weight, strengthFOJOHFYFSDJTFTNBZJNQSPWFZPVSSFTVMUT'PS
CFTUSFTVMUTUIFTFFYFSDJTFTTIPVMECFEPOFPO
two or more days a week.
Tips for Strengthening
1MBDFBDIFDLNBSLOFYUUPTPNFPGUIFFYFSDJTFT
you may want to try first. And be sure to use the
safety guidelines described below. They can help
you get the most out of your routine:
r 8BMLTMPXMZUPXBSNVQCFGPSFZPVTUBSU
r #SFBUIFTUFBEJMZBTZPVNPWF
r &YFSDJTFJOTFUTXPSLJOHUPXBSEmSFQFUJUJPOT
%PNPSFBTZPVHFUTUSPOHFS#VUBWPJETVEEFO
increases in how much you do.
r %POUPWFSEPJU"EEUPZPVSSPVUJOFTMPXMZPOMZ
when you feel ready.
❑ Wall Slide
Keep your
expectations
realistic and
your goals in
line with your
ability.
10
Stand with your back against
a wall. Your heels should be
at least 12 inches away from
the wall. Your feet should be
slightly apart. Slowly slide
down, bending your legs.
You’ll feel the strain in your
VQQFSMFHT)PMEGPSBUMFBTU
10 seconds. Then slowly
slide back up. Repeat.
r .ZHPBMJTUPTUBSUXJUI
@@@@TFUTPGXBMMTMJEFT
@@@@UJNFTBEBZ
Skill 
Strengthening Your Body
❑ Abdominal Crunch
Lie on your back with your
LOFFTCFOUBOEGFFUáBU$SPTT
your arms over your chest.
Tighten your stomach and lift
your body upward. You’ll feel
the strain in your stomach
area. Slowly return to the starting position. Repeat. You also
may try this with your hands
held behind your head.
r .ZHPBMJTUPTUBSUXJUI
@@@@TFUTPGBCEPNJOBM
DSVODIFT@@@@UJNFTBEBZ
❑ Modified Pushup
Support your body on hands and
knees. (Place a towel under your
knees for comfort.) Cross your
ankles and lift your heels up.
Lower your body by bending your
arms. Push your body back up,
but don’t lock your elbows. You’ll
feel the strain in your arms and
shoulders. Repeat.
r .ZHPBMJTUPTUBSUXJUI
@@@@TFUTPGNPEJàFEQVTIVQT
@@@@UJNFTBEBZ
❑ The Quadriped
Position yourself on hands and
knees, with knees directly under
your hips and hands under your
TIPVMEFST&YUFOEPOFMFHBOEUIF
arm on the opposite side at the
same time. You’ll feel the strain
in your torso and back. Then
repeat on the other side. You can
also raise just one limb at a time.
r .ZHPBMJTUPTUBSUXJUI
@@@@TFUTPGRVBESJQFET
@@@@UJNFTBEBZ
11
Skill 
Adding
Aerobic
Activity
Aerobic activity
is the next step.
It’s a great way
to both raise and
maintain your
fitness level.
0ODFZPVSFVTFEUPCFJOHBDUJWFUIFOFYUTUFQJT
UPàOEBOFYFSDJTFUIBUHFUTZPVSIFBSUQVNQJOH
GBTUFS5IJTJTDBMMFEBFSPCJDBDUJWJUZ(PPE
choices include brisk walking, jogging, dancing,
BOETXJNNJOH#VUBMTPMFBSOXIFOZPVSFFYFS
cising hard enough and when it’s time to stop.
Check Your Heart Rate
8IFOFYFSDJTJOHUBLFBNPNFOUUP
DIFDLZPVSIFBSUSBUF)FSFTIPX
r 6TFUXPàOHFSTUPàOEZPVS
pulse at the wrist.
r $PVOUIPXNBOZCFBUT
you feel over 10 seconds.
r .VMUJQMZUIFOVNCFS
of beats by 6.
This is your heart rate. Now find your target range on the
chart below. This is the beats per minute someone your
age can maintain safely. If your heart rate is too high, slow
down. But if it’s below your range, try to go a little faster.
Heart Rate Ranges
Age
Maximum rate
Target range
(60%–80% of maximum)
Explore new
places as
you walk,
jog, or bike.
This helps
keep your
interest high.
12
60 seconds
60 seconds
10 seconds
Under 25
200
120 –160
20 –27
25
195
117 –156
20 –26
30
190
114 –152
19 –25
35
185
111 –148
19 –25
40
180
108 –144
18 –24
45
175
105 –140
18 –23
50
170
102 –136
17 –23
55
165
99 –132
17 –22
60
160
96 –128
16 – 21
65+
155
93–124
16 – 21
My maximum heart rate for 60 seconds is: ___________
My target heart range for 60 seconds is: ______________
Skill 
Adding Aerobic Activity
The Talk-Sing Test
You can learn how hard you’re
working in ways other than
knowing your heart rate. Try
the talk-sing test. If you can
talk while working out, you’re
in a safe range. If you’re out of
breath, slow down. With time,
you’ll notice that you can work
harder without having so much
trouble talking. Where does
singing fit in? If you can carry a
UVOFXIJMFFYFSDJTJOHJUTUJNF
to step up the pace.
Know When to Stop
The point of fitness is to get
healthy, not hurt. Stop right
away and call your doctor
if you notice any of these:
r 1BJOPSQSFTTVSFJOUIFDIFTU
abdomen, neck, jaw, or arm
r 6OVTVBMTIPSUOFTTPGCSFBUI
r /BVTFBPSWPNJUJOH
r %J[[JOFTTPSGBJOUOFTT
r *SSFHVMBSQVMTF
r &YUSFNFUJSFEOFTT
Warming Up and Cooling Down
%POUGPSHFUUPXBSNVQBOEDPPMEPXO%P
BTMPXFSHFOUMFSWFSTJPOPGZPVSFYFSDJTFGPS
mNJOVUFTCFGPSFBOEBGUFSZPVXPSLPVU
And keep your body limber by stretching.
The FITT Method
The FITT method helps you plan aerobic activity.
If you’re keeping a log, you can write your FITT
OVNCFSTUIFSF)FSFTXIBUUIFMFUUFSTTUBOEGPS
F FSFRVFODZPSIPXPGUFOZPVFYFSDJTF
I
IOUFOTJUZPSIPXIBSEZPVFYFSUZPVSTFMG
Sample FITT Plan
Frequency = 5 days a week
Intensity = 60 percent of
your maximum heart rate
T TZQFPSLJOEPGFYFSDJTF
T TJNFPSIPXMPOHZPVFYFSDJTF
Note: Your FITT plan may differ from someone
else’s. Also, be careful not to overdo it.
Type = Aerobic activity
Time = 30 minutes
13
Skill 
Setting
SMART
Goals
)BWFZPVFWFSCFFONPUJWBUFEUPFYFSDJTFPOMZUP
lose interest as time passes? Avoid this problem
by taking the final step: Commit yourself to your
goals with a SMART plan. Also look for ways to
overcome your fitness barriers. By taking these
steps, you can enjoy a lifetime of fitness.
Be specific about your goals. Set goals that address the results you
want. Your goals should challenge you. But they should also be
within reach. What do you want to have happen? Example: My goal
is to walk for 20 minutes a day on three days this week.
$IPPTFHPBMTUIBUIBWFSFTVMUTZPVDBONFBTVSF(JWFZPVSTFMG
BEFBEMJOFTVDIBTBXFFLBNPOUIPSTJYNPOUITGSPNOPX
Example: Next week, I'll try to walk for 20 minutes a day on
four days.
Can you achieve your goals? You don’t want to discourage yourself. Keep in mind that you can always raise the bar after you’ve
reached your first set of goals. Example: When I am walking for
five days a week, I will increase my walks by two minutes.
(JWFZPVSTFMGOPOGPPESFXBSET)PXXJMMZPVSFXBSEZPVSTFMG
along the way? Will it be when you achieve your goal? When you
pass a milestone on the way to that goal? Example: When I walk
25 minutes on five days a week, I will buy new walking shoes.
)PXXJMMZPVUSBDLZPVSQSPHSFTT %PJOHTPIFMQTZPVUPTFFBTMJQ
as only a brief setback that you can easily overcome. Example: I’ll
record in a notebook how many minutes I walk each day.
14
Skill 
Setting SMART Goals
Break Through Your Barriers
Too often, small worries can turn into big
barriers. These can then keep you from reaching
your goals. Prevent that from happening by
having firm barrier busters in place. Following
are some common barriers along with useful tips
to break through them. Check the tips you might
want to try. Then write in a few new ones.
Barrier: The weather’s
bad or it’s dark.
Barrier Buster: Find other
places to exercise or wear
the right safety gear!
❑$IFDLPVUBOFYFSDJTF
video from the library.
Barrier: Being active is too
much of a challenge.
❑ Join a local health club.
Barrier Buster: Make it fun
and keep it simple!
❑@@@@@@@@@@@@@@@@@@@@@@
❑ Wear warm clothes and
BSFáFDUJWFWFTU
@@@@@@@@@@@@@@@@@@@@@@
❑(PGPSBCSJTLXBML
❑ Involve your family.
❑7JTJUUIFQBSL
❑@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@
Barrier: Exercise hurts.
Barrier Buster: Go easy!
❑ Warm up first.
❑%PTPNFUIJOHGVOMJLF
dancing.
❑ Stretch when done.
Barrier: I don’t have the
time for a fitness routine.
Barrier Buster: It takes
just minutes!
❑@@@@@@@@@@@@@@@@@@@@@@
❑ Block off activity time
in your schedule.
@@@@@@@@@@@@@@@@@@@@@@
❑ Take a business walk
rather than a business
lunch.
❑@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@
15
Staying on Track
(FUUJOHàUCFHJOTXJUITFUUJOHKVTUPOF
goal. From there, you can move forward
as you set and then reach other goals.
Think of it as a journey toward a happier,
healthier life. With a little effort on your
part, and perhaps a lot of fun along the
way, you can find your own best methods
to get and stay fit.
www.kramesstaywell.com 800.333.3032
11151
67549
1201
1211