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Weight-control Information NetworkWIN

Any Size!Any Size!

ActiveActiveat

U.S. Department of ealth and Human Servicesational Institutes of Health

HEREmaybe specialchallengesforverylargepeoplewhoarephysicallyactive.Youmaynotbeabletobendormoveinthesamewaythatotherpeoplecan.Itmaybehardtofindclothesandequipmentforexercising.Youmayfeelself-consciousbeingphysicallyactivearoundotherpeople.

Facingthesechallengesishard—butitcanbedone!Theinformationinthisbookletmayhelpyoustartbeingmoreactiveandhealthier—no matter what your size!

W OULD youliketobemorephysicallyactive,butarenot sureifyoucandoit?

Goodnews—ifyouareaverylargeperson,you can be physically active—andyoucanhavefunandfeelgooddoingit.

Active at Any SizeActive at Any Size

Why should I be active?

B EINGphysicallyactivemayhelpyoulive longer andprotectyoufrom:

◆type2diabetes

◆heartdisease

◆stroke

◆highbloodpressure

Ifyouhaveanyofthesehealthproblems,beingphysicallyactivemayhelpimproveyoursymptoms.

physically

active

can be

a lot of

R EGULARphysicalactivityhelpsyoufeel better becauseit:

◆Lowersyourstressandboostsyourmood.

◆Increasesyourstrength,movement,balance,andflexibility.

◆Helpscontrolbloodpressureandbloodsugar.

◆Helpsbuildhealthybones,muscles,andjoints.

◆Helpsyourheartandlungsworkbetter.

◆Improvesyourself-esteem.

◆Boostsenergyduringthedayandmayaidinsleepatnight.

How do I get started? TOstartbeingmoreactive,trythesetips:

◆Think about your barriers to being active.Thentrytocomeupwithcreativewaystosolvethem.Thefollowingexamplesmayhelpyouovercomebarriers.

Barrier:I don’t have enough time!

Solution:Beactiveforafewminutesatatimethroughouttheday.Sitless.Trytowalkmorewhiledoingyourerrands,orschedulelunchtimeworkoutstoboostyouroverallactivity.Planaheadandbecreative!

Barrier:I feel self-conscious when I’m active.

Solution:Beactiveathomewhiledoinghouseholdchores,andfindwaystomovemoreduringyourday-to-dayactivities.Trywalkingwithagroupoffriendswithwhomyoufeelcomfortable.

Barrier: I’m worried about my health or injury.

Solution:Youmightfeelbetterifyoutalktoahealthcareprofessionalfirst.Findafitnessprovidertoguideyou,orsignupforaclasssoyoufeelsafe.Rememberthatactivitydoesnothavetobedifficult!Gentleactivityisgoodtoo.

Barrier:I just don’t like exercise.

Solution:Goodnews—youdonothavetorunordopush-upstogetthebenefitsofbeingphysicallyactive.Trydancingtotheradio,walkingoutdoors,orbeingactivewithfriendstospicethingsup.

Barrier:I can’t stay motivated!

Solution:Trytoaddvarietytoyouractivitiesandaskyourfriendstohelpyoustayfocusedonbeingactive.Consideranactivityvideoforextraencouragement.Also,setrealisticgoals,trackyourprogress,andbesuretocelebrateyourachievements!

◆Start slowly.Yourbodyneedstimetogetusedtoyournewactivity.

◆Warm up.Warm-upsgetyourbodyreadyforaction.Shrugyourshoulders,tapyourtoes,swingyourarms,ormarchinplace.Walkmoreslowlyforthefirstfewminutes.

◆Cool down.Slowdownlittlebylittle.Ifyouhavebeenwalkingfast,walkslowlyforafewminutestocooldown.Coolingdownmayprotectyourheart,relaxyourmuscles,andkeepyoufromgettinghurt.

Appreciate yourself!

Ifyoucannotdoanactivity,donotbehardonyourself.Feelgoodaboutwhatyoucando.Beproudofpushingyourselfupoutofachairorwalkingashortdistance.

Patyourselfonthebackfortryingevenifyoucannotdoitthefirsttime.Itmaybeeasierthenexttime!

How do I continue to be active? TOmaintainyouractivelifestyle,trythesesuggestions:

◆Pledge to be active.Makingacommitmenttoyourselftobeactivemayhelpyoustaymotivated,stayontrack,andreachyourgoals.Considerusingtheactivitypledgeattheendofthisbooklettohelpyoustartandcontinuetobeactive.

◆Set goals.Setshort-termandlong-termgoals.Ashort-termgoalmaybetowalk5to10minutes,5daysaweek.Itmaynotseemlikealot,butanyactivityisbetterthannone.Along-termgoalmaybetodoatleast30minutesofphysicalactivityatamoderate-intensitylevel(onethatmakesyoubreatheharderbutdoesnotoverworkoroverheatyou)onmostdaysoftheweek.Youcanbreakupyourphysicalactivityinshortersegmentsof10minutesormore.

◆Set rewards.Whetheryourgoalwastobeactivefor15minutesaday,towalkfartherthanyoudidlastweek,orsimplytostaypositive,youdeserverecognitionforyourefforts.SomeideasforrewardsincludeanewCDtomotivateyou,newwalkingshoes,oranewoutfit.

◆Get support.Getafamilymemberorfriendtobephysicallyactivewithyou.Itmaybemorefun,andyourbuddycancheeryouonandhelpyoustickwithit.

◆Track progress.Keepajournalofyourphysicalactivity.Youmaynotfeellikeyouaremakingprogressbutwhenyoulookbackatwhereyoustarted,youmaybepleasantlysurprised!Youcanmakecopiesoftheblankjournalattheendofthisbooklettokeeptrackofyourefforts.

SAMPLE JOURNAL

Monday, March 1

Tuesday, March 2

Wednesday, March 3

Thursday, March 4

Friday, March 5

Saturday, March 6

Sunday, March 7

Activity Total Time Goal How I Felt

Walking Gardening

5 minutes 20 minutes

Difficult, but felt good to finish

Rest Day Glad to have a break

Walking 5 minutes, 2x each

5 minutes Went with Anne at work—fun!

Walking Stretching

A little difficult to increase...

Rest Day Ready to get active

Walking Stretching

Good way to start the weekend

Chair Dancing Marching in Place

Have fun! 8 minutes

Pumped up the music and got moving!

◆Have fun!Trydifferentactivitiestofindtheonesyoureallyenjoy.

What physical activities can a very large person do? M OSTverylargepeoplecandosomeorallofthephysical activitiesinthisbooklet.Youdonotneedspecialskillsoralotofequipment.Youcando:

◆Weight-bearing activities,likewalkingandclimbingstairs,whichinvolveliftingorpushingyourownbodyweight.

◆Nonweight-bearing activities,likeswimmingandwaterworkouts,whichputlessstressonyourjointsbecauseyoudonothavetoliftorpushyourownweight.Ifyourfeetorjointshurtwhenyoustand,nonweight-bearingactivitiesmaybebestforyou.

◆Lifestyle activities,likegardeningorwashingthecar,whicharegreatwaystogetmoving.Lifestyleactivitiesdonothavetobeplannedoutaheadoftime.

Rememberthatphysicalactivitydoesnothavetobehardorboringtobegoodforyou.Anythingthatgetsyoumovingaround—evenforonlyafewminutesaday—isahealthystarttogettingmorefit.

Walking (Weight Bearing)

Walkingmayhelpyou:

◆Improveyourfitness.

◆Increasethenumberofcaloriesyourbodyuses.

◆Increaseyourenergylevels.

Tips for Walking

◆Try to walk 5 minutes a day for the first week.Walk8minutesthenextweek.Stayat8-minutewalksuntilyoufeelcomfortable.Thenincreaseyourwalksto11minutes.Slowlylengtheneachwalk,ortrywalkingfaster.

◆Gradually increase your walkstogiveyourheartandlungs—aswellasyourlegmuscles—agoodworkout.

◆Wear comfortable walking shoeswithalotofsupport.Ifyouwalkfrequently,youmayneedtobuynewshoesoften.Youmaywishtospeakwithapodiatristaboutwhenyouneedtopurchasenewwalkingshoes.

◆Wear garments that prevent inner-thigh chafing,suchastightsorspandexshorts.

◆Make walking fun.Walkwithafriendorpet.Walkinplacesyouenjoy,likeaparkorshoppingmall.

Tolearnmore,readthebrochureWalking...A Step in the Right DirectionfromtheWeight-controlInformationNetwork(WIN).(ThispublicationisavailableinEnglishandSpanish.)

Do I need to see my health care provider before I start being physically active? Youshouldtalktoyourhealthcareproviderifyou:

● Haveachronicdiseaseorhaveriskfactorsforachronicdisease,suchasasthmaordiabetes.

● Havehighbloodpressure,highcholesterol,orapersonalorfamilyhistoryofheartdisease.

● Arepregnant.● Areasmoker.● Areunsureofyourhealthstatusorhaveanyconcerns

thatexercisemightbeunsafeforyou.Chancesareyourhealthcareproviderwillbepleasedwithyourdecisiontostartanactivityprogram.Itisunlikelythatyouwillneedacompletemedicalexambeforeyougooutforashortwalk.

Dancing (Weight Bearing or Nonweight Bearing)

Dancingmayhelp:

◆Toneyourmuscles.

◆Improveyourflexibility.

◆Makeyourheartstronger.

◆Makeyourlungsworkbetter.

Youcandanceinahealthclub,inanightclub,orathome.Todanceathome,justmoveyourbodytosomelivelymusic!

Dancingonyourfeetisaweight-bearingactivity.Dancingwhileseatedisanonweight-bearingactivity.Sometimescalledchairdancing,thisactivityletsyoumoveyourarmsandlegstomusicwhile

takingtheweightoffyourfeet.Thismaybeagoodchoiceifyoucannotstandonyourfeetforalongtime.

Seethelistofadditionalresourcesattheendofthisbookletforseatedworkoutvideos.

Water Workouts (Nonweight Bearing)

Exercisinginwater:

◆Helps flexibility.Youcanbendandmoveyourbodyinwaterinwaysyoucannotonland.

◆Reduces risk of injury.Watermakesyourbodyfloat.Thiskeepsyourjointsfrombeingpoundedorjarredandhelpspreventsoremusclesandinjury.

◆Keeps you refreshed.Youcankeepcoolinwater—evenwhenyouareworkinghard.

Youdonotneedtoknowhowtoswimtoworkoutinwater—youcandoshallow-waterordeep-waterexerciseswithoutswimming.

Forshallow-water workouts,thewaterlevelshouldbebetweenyourwaistandyourchest.Ifthewateristooshallow,itwillbehardtomoveyourarmsunderwater.Ifthewaterisdeeperthanchest-height,itwillbehardtokeepyourfeetonthepoolbottom.

Fordeep-water workouts,mostofyourbodyisunderwater.Thismeansthatyourwholebodywillgetagoodworkout.Forsafetyandcomfort,wearafoambeltorlifejacket.

Manyswimcentersofferclassesinwaterworkouts.Checkwiththepoolsinyourareatofindthebestwaterworkoutforyou.

Where to Work Out

Youcandomanyactivitiesinyourhome.Butthereareotherfunplacestobeactive,includinghealthclubs,recreationcenters,oroutdoors.Itmaybehardtobephysicallyactivearoundotherpeople.Keepinmindthatyouhavejustasmuchrighttobehealthyandactiveasanyoneelse.

Weight Training (Weight Bearing or Nonweight Bearing)

Weighttrainingmayhelpyou:

◆Buildstrongmusclesandbones.Youcanweighttrainat homeoratafitnesscenter.

◆Increasethenumberofcaloriesyourbodyuses.

Youdonotneedbenchesorbarstobeginweighttrainingathome.Youcanuseapairofhandweightsoreventwosoupcans.

Tomakesureyouareusingthecorrectposture,andthatyourmovementsareslowandcontrolled,youmaywanttoscheduleasessionwithapersonaltrainer.Askyourhealthcareproviderforareferraltoapersonaltrainer.Youmayneedtocheckwithyourhealthinsureraboutwhetherthisserviceiscoveredbyyourplan.

If you decide to buy a home gym, check its weight rating (the number of pounds it can support) to make sure it is safe for your size. If you want to join a fitness center where you can use weights, shop around for one where you feel at ease.

See the list of additional resources at the end of this booklet for fitness-related publications.

Weight Training Rule of Thumb

If you cannot lift a weight six times in a row, the weight you are lifting is too heavy. If you can easily lift a weight 15 times in a row, your weight is too light.

Bicycling (Nonweight Bearing)

You can bicycle indoors on a stationary bike, or outdoors on a road bike. Biking does not stress any one part of the body—your weight is spread among your arms, back, and hips.

You may want to use a recumbent bike. On this type of bike, you sit low to the ground with your legs reaching forward to the pedals.

Photograph courtesy of Bicycles by Haluzak,

Santa Rosa, California

Thismayfeelbetterthansittingupright.Theseatonarecumbentbikeisalsowiderthantheseatonanuprightbike.

Forbikingoutdoors,youmaywanttotryamountainbike.Thesebikeshavewidertiresandareheavy.Youcanalsobuyalargerseattoputonyourbike.

Makesurethebikeyoubuyhasaweightratingatleastashighasyourownweight.

Yoga (Weight Bearing or Nonweight Bearing)

Yogamayhelpyou:

◆Bemoreflexible.

◆Feelmorerelaxed.

◆Improveposture.

Yogamayhelpyoubreathedeeply,relax,andgetridofstress.

Yourlocalfitnesscentermayofferyoga,taichi,orothermind/bodyclasses.Youmaywanttostartwith“gentle”classes,likethoseaimedatseniors.

Seethelistofadditionalresourcesattheendofthisbookletforinformationaboutvideosandpublicationsforlargepeople.

Questions to Ask When Choosing a Fitness Center

● Canthetreadmillsorbenchessupportpeoplewhoarelarge?

● Doesthefitnessstaffknowhowtoworkwithpeopleoflargersizes?

● CanItaketimetoseehowIlikethecenterbeforeIsignup?

● Istheaimofsigninguptohavefunandgethealthy?

● Whatarethecenter’shours?Whattimeofdayisitcrowded?

Lifestyle Activities Lifestylephysicalactivitiesdonothavetobeplanned.Youcanmakesmallchangestomakeyourdaymorephysicallyactiveandimproveyourhealth.Forexample:

◆Ifpossible,take2-to3-minutewalkingbreaksatworkafewtimesaday.

◆PutawaytheTVremotecontrol—getuptochangethechannel.

◆MarchinplaceduringTVcommercials.

◆Standorwalk,ratherthansit,whiletalkingonthephone.

◆Playwithyourfamily.

Evenashoppingtripcanbeexercise,sinceitisachancetowalkandcarryyourbags.Inaddition,doingchoreslikelawnmowing,rakingleaves,gardening,andhouseworkcancountasactivity.

Applaud yourself!Ifyoucandoonlyafewornoneoftheseactivities,itisOK.Appreciate what you can do,evenifyouthinkitisasmallamount.Doinganymovement—evenforashorttime—canmakeyouhealthier.Remember,eachactivityyoudoisasteptowardamoreactivelifestyle.

Safety TipsTips for Safe Physical Activity

Stop your activity right away if you:

◆Havepain,tightness,orpressureinyourchestorneck,shoulder,orarm.

◆Feeldizzyorsick.

◆Breakoutinacoldsweat.

◆Havemusclecramps.

◆Areextremelyshortofbreath.

◆Feelpaininyourjoints,feet,ankles,orlegs.Youcouldhurtyourselfifyouignorethepain.

Ask your health care provider what to do if you have any of these symptoms. Slow down if you feel out of breath.

The“TalkTest”isaneasywaytomonitoryourphysicalactivityintensity:

◆Youshouldbeabletotalkduringyouractivity,without gaspingforbreath.

◆Whentalkingbecomesdifficult,youractivitymaybetoohard.

◆Iftalkingbecomesdifficultforyouwhileexercising,slowdownuntilyouareabletotalkcomfortablyagain.

Wear Suitable Clothes

◆Wearlightweight,loose-fittingtopssoyoucanmoveeasily.

◆Wearclothesmadeoffabricsthatabsorbsweatandremoveitfromyourskin.

◆Neverwearrubberorplasticsuits.Plasticsuitscouldholdthesweatonyourskinandmakeyourbodyoverheat.

◆Womenshouldwearagoodsupportbra.

◆Wearsupportiveathleticshoesforweight-bearingactivities.

◆Wearaknithattokeepyouwarmwhenyouarephysicallyactiveoutdoorsincoldweather.Wearatightlywoven,wide-brimmedhatinhotweathertohelpkeepyoucoolandprotectyoufromthesun.

◆Wearsunscreenwhenyouarephysicallyactiveoutdoors.

◆Weargarmentsthatpreventinner-thighchafing,suchastightsorspandexshorts.

Drink fluids when you are

thirsty.

Drinkfluidsregularlywhileyouarebeingphysicallyactive.Waterorotherfluidswillhelpkeepyouhydratedwhenyouaresweating.

Healthy, fit bodies come in all sizes.Whatever your size or shape, get physically active now and keep moving for a healthier you!

Additional ResourcesNote:Inclusionofnon-FederalresourcesisforinformationonlyanddoesnotimplyendorsementbytheGovernment.

Weight-control Information Network Publications

Changing Your Habits: Steps to Better Health

Thisfactsheetexplainsthestagesofchangeandhowtoworkthrougheachstageonestepatatime.Itfocusesonovercomingcommonbarrierstomakinghealthychangesandsettinggoalstoeathealthierandbemorephysicallyactive.AvailablefromWIN,http://www.win.niddk.nih.gov/publications/changing-habits.htm.NIHPublicationNo.08–6444.2008.

Tips to Help You Get Active

Thisbookletprovidesideasandtipsforbecomingphysicallyactive.Itfocusesonovercomingcommonbarriersandsettinggoals.AvailablefromWIN,http://www.win.niddk.nih.gov/publications/tips.htm. NIHPublicationNo.06–5578.2009.

Walking . . . A Step in the Right Direction

Thispamphletexplainshowtostartawalkingprogram,presentsasampleprogram,andshowsstretchesforwarmingupandcoolingdown.AvailableinEnglishandSpanishfromWIN,http://www.win.niddk.nih.gov/publications/walking.htm. NIHPublicationNo.07–4155.2007.

Fitness-related Publications

Active Living Every Day: 20 Weeks to Lifelong Vitality

StevenN.Blair,AndreaL.Dunn,BessH.Marcus,RuthAnnCarpenter,andPeterJaret.HumanKinetics,2001.Thisbookoffersastep-by-stepplanforgettingandstayingactive.Theinformation,suggestedactivities,andself-helptoolsineachchapterweresuccessfullytestedwithpeoplewhofollowedtheplanandlearnedtomakeactivityapartoftheirdaily

lives.The20chapterscorrespondtothe20weeksoftheprogram,butreadersareencouragedtogoattheirownpace.Availablefromhttp://www.humankinetics.comoryourlocaloronlinebookstore.

Great Shape: The First Fitness Guide for Large Women

PatLyonsandDebbyBurgard.iUniverse,2000.Thisbookurgeswomentobephysicallyactiveforfun,fitness,andpositivebodyimageinsteadofforweightloss.Theauthorsdescribeahealthylifestyleprogramincludingwalking,swimming,dancing,martialarts,bicycling,andmore.Availablefromhttp://www.iuniverse.comoryourlocaloronlinebookstore.

Real Fitness for Real Women: A Unique Workout Program for the Plus-Size Woman

RochelleRice.WarnerBooks,2001.Thisbookdescribesa6-weekintroductoryfitnessprogramthatincludeswarm-ups,aerobics,strengthtrainingandstretchingtechniques,andmeditation.Photosofplus-sizewomendemonstratetheexercises.Thebookalsoaddressesgettingmotivated,creatingsupport,evaluatingcurrentabilities,andincreasingself-acceptance.Availablefrom http://www.rochellerice.comoryourlocaloronlinebookstore.

Other Publications and Resources

Plus Size Yellow Pages

Over3,000onlineresourcesforfitnessclothesupto6X,casualwearupto10X,bikes,bikeseats,kayaks,sportsbras,supportivetights/leggings,supportivefitnessshoes,andmuchmore.http://www.plussizeyellowpages.com.

Videos

BIG MOVES: Yoga for Chair and Bed

MaraNesbitt.Thisvideoisdesignedforpeoplewhohavedifficultygettingdowntoorupfromthefloor.Ledbyaplus-sizeinstructor,itincludesstretchesdonestanding,sitting,andlyingonabed,plusaguidedmeditation.AvailablefromMirageVideoProductions,P.O.Box19141,Portland,OR97280;orhttp://www.miragevideos.com.

Chair Dancing

JodiStolove.Thisno-impactvideoseriesisdesignedtoimprovemuscletone,flexibility,andcardiovascularendurancewithoutputtingstressonyourknees,back,hips,orfeet.AvailablefromChairDancingInternational,Inc.,2658DelMarHeightsRoad,DelMar,CA92014;1–800–551–4386;or http://www.chairdancing.com.

Yoga for Round Bodies, Volumes 1 and 2

LindaDeMarcoandGeniaPauliHaddon.ThesevideosofferafitnesssystembasedonKripaluyogatopromotestrength,flexibility,stressrelief,andcardiovascularhealth.Round-bodiedinstructorstailorclassicyogaposturestolargepeopleatbothbeginnerandintermediatelevelsineachvideo.AvailablefromPlusPublications,P.O.Box265–W,Scotland,CT06264;1–800–436–9642;oronlineretailers.

Organizations and Programs

YMCA and YWCA

TheYMCAandYWCAofferphysicalfitnessandhealthawarenessprogramsinmanylocationsthroughouttheUnitedStates.ContactYMCAoftheU.S.A.,101NorthWackerDrive,Chicago,IL60606;1–800–872–9622;orhttp://www.ymca.net.ContactYWCAoftheU.S.A.,101518thStreet,NW,Suite1100,Washington,DC20036;(202)467–0801;orhttp://www.ywca.org.

Council on Size and Weight Discrimination, Inc.

TheCouncilonSizeandWeightDiscrimination,Inc.(CSWD)isanonprofitorganizationthatseekstoimprovehealthcareandaccesstoservicesforlargepeoplethrougheducationalprograms,mediamonitoring,andmedicalconferenceattendance.ContactCSWDatP.O.Box305,MountMarion,NY12456;(845)679–1209;http://www.cswd.org.

National Association to Advance Fat Acceptance

TheNationalAssociationtoAdvanceFatAcceptance(NAAFA)isanonprofitorganizationthatseekstoenddiscriminationbasedonbodysizeandtoimprovethequalityoflifeforlargepeople.Itoffersavarietyofpublicationsandvideosonsizeacceptance,self-esteem,andhealthandfitness.ContactNAAFAat:P.O.Box22510,Oakland,CA94609;(916)558–6880;orhttp://www.naafa.org.

Websites

U.S. Department of Health and Human Services

PhysicalActivityGuidelinesforAmericans.October2008.Availableathttp://www.health.gov/PAGuidelines.

U.S. Department of Agriculture

MyPyramid TrackerandMyPyramid Menu Planner.TheTrackerisanonlinedietaryandphysicalactivityassessmenttoolthatprovidesinformationonanindividual’sdietqualityandphysicalactivitystatus,relatednutritionmessages,andlinkstonutritionandphysicalactivityinformation.ThePlannerhelpsindividualspreparehealthiermenusbasedontherecommendationsoftheMyPyramidFoodGuidanceSystemandthe2005 Dietary Guidelines for Americans.Availableathttp://www.mypyramidtracker.govandhttp://www.mypyramidtracker.gov/planner.

Body Positive®

Thissiteaddressesissuesrangingfromself-esteemtofitnesstofindingrespectfulhealthcareproviders.Itincludesresourcesandlinkstorelatedsites.http://www.bodypositive.com.

Healthy Living with Bliss™

Thissiteincludesinformationonwalking,swimming,aerobics,stretching,andotherfitnessactivitiesforlargeandverylargepeople.Aresourcesectionincludesfitnesswear,books,exerciseequipment,classes,andinformationonwheretobuyfitnessvideosforlargepeople.Thereisanonlineworkbook,e-newsletter,andachatwithplus-sizepersonalfitnesstrainerKellyBliss.http://www.kellybliss.com.

MyStart! Online

MyStart!Onlineisapersonalized,Internet-basedprogramoftheAmericanHeartAssociationdesignedtohelpindividualsandcompaniesmakepositivelifestylechangesthroughwalkingandeatingbetter.Itfeaturesfreeonlinetoolstohelpyoutrackyourdailydietaryintakeandphysicalactivity,monitoryourprogress,createpersonalwalkingmaps,andaccesshealthinformationlinksandresources.Thiswebsitealsoincludesasectionspecificallyforcompaniesonhowtoforma“Start!WorksiteWellnessWalkingProgram.”http://www.americanheart.org/presenter.jhtml?identifier=3053103.

Mayo Clinic Fitness Center

Thiswebsitecontainsmanydifferentarticlesaboutfitness.Itoffersasetofarticlesthatareallaboutwalkingforfitnessandincludesashoe-buyingguideandapedometerguide.Italsocontainsslideshowsforstrengthtrainingandstretchingexercises.http://www.mayoclinic.com/health/fitness/SM99999.

Activity PledgePledgingtobeactivemayhelpyouachieveyourphysicalactivitygoals.

Downloadandprintthispledgefromthewebandhangitonyourrefrigerator,calendar,orbulletinboard.Usingthepledgecanhelpyoustaymotivatedandfocusonyouractivitygoalsfortheweek.Also,feelfreetodownloadandphotocopythepledgeanduseittocontinuetomakeactivitygoalsforweeks5through8andbeyond.

My Pledge to Be Active

I,______________________________,willbephysicallyactiveforme,sothatImaylivelongerandfeelbetter!

Iwillworkthroughmybarrierstobeingactive!

Iwillsetactivitygoalsandrewards,getsupport,andtrackmyprogress!

Iwillbuilduptobeingmoreactive,andIwillchooseactivitiesIliketodo!

Use the goal-setting card on the following page to help you set weekly activity goals.

Week 1 Goals

Icommittobegin__________________________(typeofactivity)for________________________minuteson:

❑Monday ❑Tuesday ❑Wednesday

❑ Thursday ❑Friday ❑Saturday ❑ Sunday

Week 2 Goals

❑Monday ❑Tuesday ❑Wednesday❑ Thursday ❑Friday ❑Saturday ❑ Sunday

Week 3 Goals

Week 4 and Beyond

My Weekly Activity goAls

Sample Activity JournalKeepinganactivityjournalisausefultooltohelpyoustaymotivated,stayontrack,andreachyourgoals.Itmaybehelpfultosetashort-termgoal,along-termgoal,andrewardsformeetingthosegoals.

JOURNAL

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Activity Total Time

Youcanphotocopythisjournalpagetokeeptrackofyoureffortsandimprovements.

Short-termgoal(s):Long-termgoal(s):Reward(s):

Weight-control Information Network

1 WIN Way Bethesda, MD 20892–3665 Phone: (202) 828–1025 Toll-free number: 1–877–946–4627 FAX: (202) 828–1028 Email: win@info.niddk.nih.gov Internet: http://www.win.niddk.nih.gov

The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) of the National Institutes of Health, which is the Federal Government’s lead agency responsible for biomedical research on nutrition and obesity. Authorized by Congress (Public Law 103–43), WIN provides the general public, health professionals, the media, and Congress with up-to-date, science-based health information on weight control, obesity, physical activity, and related nutritional issues.

Publications produced by WIN are reviewed by both NIDDK scientists and outside experts. This publication was also reviewed by:

Steven Blair, P.E.D., Department of Exercise Science, Arnold School of Public Health, University of South Carolina.

John M. Jakicic, Ph.D., Chair, Department of Health and Physical Activity, Director, Physical Activity and Weight Management Research Center, University of Pittsburgh.

Special thanks to the Women of Substance Health Spa, Kelly Bliss, M.Ed., and Rochelle Rice, M.A., of In Fitness and In Health for providing many of the photographs in this brochure.

This publication is not copyrighted. WIN encourages users of this brochure to duplicate and distribute as many copies as desired.

NIH Publication No. 10–4352 Updated February 2010

Active at Any Size - myhio.org · Helps build healthy bones, muscles, and joints. Helps your heart...

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