Get Fit, Stay Healthy Exercise and Diet

Your College Guide to Staying Healthy

Kevin McGuigan

WHAT IS EXERCISE?

Bodily or mental exertion,

especially for the sake of training or

improvement of health!

Benefits of Exercise

Improves mood

Fights chronic disease

Weight management

Boosts energy

Better sleep

Fun

Improved Mood

Relieves Stress

Brian chemicals released, fell happier

Boost confidence

Fights depression

All results of exercise!!

Combats Chronic Disease Reduce high blood

pressure

Lowers cholesterol

Lowers plaque in arteries

Prevents diabetes & certain cancers

Weight Management

Burn Calories

Intensity burns more.

Walk, stairs , bike

Burning

calories is easy!

Boost in Energy Oxygen delivered to

tissue Blood circulation in

heart/arteries Cardiovascular

system more efficient

Heart and lungs have more endurance

Increases overall energy

No More

Yawning!!

Better Sleep Activity helps

you: Fall asleep faster Deepen sleep Improves: Concentration,

productivity and mood

Physical Activity Can be Fun

Enjoy physical activity

Biking

Dancing

Hiking

Sports

Get out have fun!

Guide for fitness!

1. Assess Your fitness level 2. Determine fitness goals 3. Likes and Dislikes 4. Variety 5. Do the math 6. DO IT!!!!

Fitness Level Record: Pulse rate before and after a one-mile

walk Time to walk one mile Number Of pushups Flexibility Waist circumference Body mass index (BMI)

Fitness Goals

Why do you want to get active?

Health issues Prevention Leisure Have set goals Be motivated, its up

to you!!

Likes and Dislikes

What activities do you enjoy?

Make your workout fun

Outdoors/indoors Classes or at home Create an

environment that fits your interest

This could

be you!

Have a Variety Switch up

activities Don’t get bored

Use all muscle groups

This reduces the risk of injury

Do the Math

Stay within budget

You can workout at home

Outdoor activities

Exercise for free

Swim, run, walk

NO MONEY NEEDED!!

Get out and DO IT! Now you have

everything set, get going!

Get into it slowly, don’t rush

2 hours 30 minutes a week of activity

Strength training twice a week

Stay motivated Reach your goals and

set new ones!This could be you!

Proper Dieting

What you should be doing to keep your body healthy

What to do Learn the major food

groups Dairy, Meat, Grains,

Fruits and vegetables Incorporate a variety

of each of the above. Eat in moderation Eat Three meals a

day Do not snack on junk

food!

Exercise and diet go hand in hand.

What to Decrease

The amount of fats in your diet

Excess salt

Excess sugars

Too much of anything can be harmful

Keep an eye on what youre eating.

Track your diet

You can track your diet here Foodpyramid.

Good Luck!

Stay Motivated

Reach Your Goals!