Healthy Exercises For Every Body - Purdue University
Purdue ExtensionConsumer & Family SciencesCFS-738-WHealthy Body ImageHealthy Exercises for Every BodySteven P. McKenzie, M.Ed.Continuing Lecturer/Interim AdministratorA.H. Ismail Center for Health, Exercise, and NutritionPurdue Department of Foods and NutritionPurdue Department of Health and KinesiologyThere are three companion pieces to this publication: CFS-735-W, Healthy Body Image:Being an Advocate for Your Child or W.pdfThis 15-page publication contains four main sections:1) understanding weight-related concerns; 2) rolemodeling a healthy body image; 3) providing a healthyenvironment; and 4) recognizing signs of a possibleeating disorder.CFS-736-W, Healthy Body Image:A Lesson Plan for Middle School pdfThis 17-page publication provides background information, a lesson plan outline, plus four activities andhandouts to teach groups of young teenagers that societyoften places an unhealthy emphasis on an idealizedbody image. It teaches that eating nutritious foods andbeing physically active are the keys to good health.CFS-737-W, Healthy Body Image:A Lesson Plan for High School pdfThis 17-page publication provides background information, a lesson plan outline, plus four activities andhandouts to teach groups of older teenagers that societyoften places an unhealthy emphasis on an idealizedbody image. It teaches that eating nutritious foods andbeing physically active are the keys to good health.The main sections of this publication are:Pre-Exercise ProgramClearance, p. 2Cardiorespiratory Exercise: General Guidelines, p.3 Personal CardiorespiratoryExercise Plan, p. 4 Ratings of PerceivedExertion, p. 4Flexibility and Range ofMotion Exercises: General Guidelines, p. 5 Recommended Exercises, p. 5Resistance Exercises: General Guidelines, p. 9 Recommended Exercises, p. 10Exercises (and Motions) toAvoid, p.15Recommended LiftingTechniques, p. 17
Healthy Body Image . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Healthy Exercises for Every BodyPre-Exercise Program ClearanceIt has become a standard of exercise programs toinclude a statement (for liability reasons) suggesting that no one should start an exercise programwithout first consulting their health care provider.Although this approach may be ideal, it isn’talways practical and in some cases may discouragepeople from starting an exercise program.The American College of Sports Medicine publication ACSM’s Guidelines for Exercise Testing andPrescription, Seventh Edition (2006) recommendsthat people in certain circumstances should havea physical examination by their physician beforestarting a self-guided exercise program. Presumably, persons who do not have any of the listedconditions may start exercise without priorclearance as long as they start slowly and progressgradually. The ACSM and the American HeartAssociation recommend a consultation with yourhealth care provider before starting exercise if: You have been diagnosed with any heartrelated condition; have undergone aheart-related procedure, such as cardiaccatheterization or coronary artery angioplasty; have had cardiovascular surgery;or take heart-related medications or otherprescription drugs. You have been diagnosed with anotherhealth-related condition such as, but notlimited to, diabetes, asthma, or other lungdisease; your activities are limited by musculoskeletal problems; you are pregnant. You experience symptoms, especially withexertion, such as chest discomfort, unreasonable shortness of breath, dizziness,fainting, blackouts, or a burning sensationor cramping in your legs. You have two or more of the following riskfactors:You’re male over age 45 or female overage 55 (or have had a hysterectomy orare postmenopausal).You smoke or have just quit smokingwithin the past six months.Your blood pressure is greater than140/90 mm Hg.You don’t know your blood pressure.Your total cholesterol is more than 200mg/dL.You don’t know your cholesterol level.You have a male blood relative who hada heart attack or heart surgery beforeage 55 or a female blood relative whohad a heart attack or heart surgerybefore age 65.You are physically inactive (less than 30minutes per day, three days per week).You are 20 pounds or more overweight.An alternative approach to pre-exercise clearanceis to use the Physical Activity ReadinessQuestionnaire that was developed by theCanadian Society for Exercise Physiology. It isavailable at -q.pdf.Selected referenceAmerican College of Sports Medicine (2006).ACSM’s Guidelines for Exercise Testing andPrescription, 7th edition. Philadelphia: Lippincott,Williams and Wilkins. Purdue Extension CFS-738-W
Healthy Body Image . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Healthy Exercises for Every BodyCardiorespiratory Exercise: General GuidelinesI.Cardiorespiratory fitness is the cornerstone of health-related physical fitness.A. Cardiorespiratory fitness is associated with:1. A reduced risk of cardiovascular andother diseases.2. Enhanced weight management.3. Increased efficiency of the heart andlungs.4. More endurance and less fatigue inactivities of daily living.B. Cardiorespiratory exercise must be doneat least three days a week to maintain orimprove cardiorespiratory fitness.II. What are the components of an appropriatecardiorespiratory exercise program?(Use the acronym “FITT”).A. Frequency number of days per week.1. Four or more days per week ofmoderate-intensity exercise.2. Three or more days per week ofvigorous-intensity exercise.B. Intensity how strenuous the exercise is. 1. May be based on percent of maximalheart rate.Estimated maximal heart rate is 220minus your age.Moderate-intensity exercise is 64% to76% of maximal heart rate.Vigorous-intensity exercise is 77% to93% of maximal heart rate.2. May be based on Rating of PerceivedExertion (RPE) level.Using the 6-to-20 RPE scale designedby Borg (see scale on next page)Moderate-intensity exercise translatesto a 12 or 13 RPE.Vigorous-intensity exercise translatesto a 14 to 16 RPE.C. Time number of minutes ofcardiorespiratory exercise per day.1. Accumulate* 30 to 60 minutes ofmoderate-intensity exercise per day.2. Accumulate* 20 to 60 minutes ofvigorous-intensity exercise per day.*Exercise must be accumulated in atleast 10-minute exercise bouts.D. Type the mode of exercise thatis done.1. All cardiorespiratory exercise involves:Using the large muscles of the bodyrepeatedly over an extended time.Examples include walking, running,cycling, and swimming.III. All cardiorespiratory exercise shouldinclude warm-up and cool-down periods.A. Warm-up: A brief period (approximatelythree minutes) of slower activity.B. Cool-down: A period of at least threeminutes of lower-intensity exercise.C. Either warm-up or cool-down mayinclude stretching exercises.Selected referencesAmerican College of Sports Medicine (2006).ACSM’s Guidelines for Exercise Testing andPrescription, 7th edition. Philadelphia: Lippincott,Williams and Wilkins.American College of Sports Medicine (2006).ACSM’s Resource Manual for Guidelines forExercise Testing and Prescription, 5th edition.Philadelphia: Lippincott, Williams & Wilkins.Borg, G. (1998). Borg’s Perceived Exertion andPain Scales. Champaign, Ill.: Human Kinetics.Purdue Extension CFS-738-W
Healthy Body Image . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Healthy Exercises for Every BodyPurdue ExtensionConsumer & Family SciencesPersonal Cardiorespiratory Exercise Plan Frequency, intensity, time, type of exerciseFrequency — Number of days per week:Intensity — How hard will you work? Measure by one of the two methods below.Method 1: Heart rate (for moderate intensity exercise)Calculate your maximal heart rate (MHR) by subtracting your age from 220 beats per minuteCalculate the low end of moderate-intensity exercise heart rate range bymultiplying your MHR by 0.64 (for vigorous exercise use 0.77) beats/min.Set a target range for your heart rate during exercise: beats/min. to beats/min.low endhigh endMethod 2: Rate of Perceived Exertion (RPE)Moderate-intensity exercise translates to a 12 or 13 RPE. Vigorous-intensity exercise translates to a 14 to 16 RPE.Set your target RPE number to reach during exercise:Time — Number of minutes per session: toType — What you’ll do to exercise:Purdue University is an equal access/equal opportunity institution.Calculate the high end of moderate-intensity exercise heart rate range by beats/min.multiplying your MHR by 0.76 (for vigorous exercise use 0.93)Purdue ExtensionPurdue University is an equal access/equal opportunity institution.Ratings of Perceived Exertion67891011121314151617181920Very, very lightVery light (easily walking at a comfortable pace)Fairly lightSomewhat hard (can carry on a conversation)Hard (conversation is difficult)Very hard (very strenuous, conversation is not possible)Very, very hard (you can not continue for long at this pace)Source: Borg, G. (1998). Borg’s Perceived Exertion and Pain Scales. Champaign, Ill: Human Kinetics.Consumer & Family ScIENCES Purdue Extension CFS-738-W
Healthy Body Image . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Healthy Exercises for Every BodyFlexibility and Range of Motion Exercises: General GuidelinesI.Regular performance of flexibility (stretching)exercises helps maintain health by:A. Helping preserve (or improve) range ofmotion (ROM) in various joints.B. Helping reduce muscular stiffness inperformance of activities of daily living.C. Helping prevent muscle sorenessrelated to muscle tightness.II. What are the key performance principlesfor flexibility and ROM exercises?A. All ROM exercises should be performedslowly and deliberately.B. Stretching should be preceded by awarm-up to increase muscle temperature.D. Stretching should be done at least twodays per week, but may be performeddaily.E. Stretching should be aimed at majormuscle/tendon groups (see illustrationsof recommended exercises starting onpage 15).F. “High risk” stretches should be avoided(see illustrations at the back of thispublication).III. Combinations of strength and flexibilitycan help prevent common discomforts.(Example: A decreased risk of low backpain is associated with abdominal musclestrength and hamstring muscle flexibility.)C. Static stretching is recommended.1. Static stretching involves moving slowlyinto a stretched position (producing astretch, without causing pain), holdingthe stretched position for 15 to 30seconds, and then returning slowly tothe relaxed position.2. Two to four repetitions of each stretchare recommended.3. Normal breathing should be maintainedwhile stretching.Selected referencesAmerican College of Sports Medicine (2006).ACSM’s Guidelines for Exercise Testing andPrescription, 7th edition. Philadelphia: Lippincott,Williams and Wilkins.American College of Sports Medicine (2005).ACSM’s Health-Related Physical Fitness AssessmentManual. Philadelphia: Lippincott, Williams andWilkins.Recommended Flexibility and Range of Motion ExercisesGeneral instructions Perform flexibility (stretching) exercisesstatically (move slowly to stretched position,hold, return slowly). Hold in the stretched position 15 to 30 seconds. Perform two to four repetitions of eachstretching exercise. Maintain normal breathing during stretching(do not hold your breath). Range of motion (ROM) exercises shouldbe performed slowly and deliberatelyaccording to the instructions providedwith the following exercises.CAUTION: Exercises that involve either bendingforward at the waist or trunk rotation are notrecommended for individuals with osteoporosis.Purdue Extension CFS-738-W
Healthy Body Image . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1. Three-Way Neck Rolls (ROM)Healthy Exercises for Every BodyTop ViewA. Slowly roll your head to one side, thentoward the front of your body, thenslowly to the other side.B. Repeat, moving your head through thesame motions, but in the opposite direction.C. Repeat five times in each direction.CAUTION: Avoid moving the head toward theback of the body (hyperextension of the neck).2. Shoulder Shrugs (ROM)A. Starting with hands on your hips, slowly rollyour shoulders in circles, moving toward thefront of your body. Repeat 10 times.B. From the same starting position, reverse theshoulder circles and perform 10repetitions rolling your shoulders towardthe back of your body.3. Arm Circles (ROM)A. With your arms straight out to the side, slowlyrotate your arms in circles toward the front ofyour body. Repeat 10 times.B. From the same starting position, perform 10repetitions rotating your arms toward the backof your body. CAUTION: Avoid raising the arms beyond shoulderheight (parallel to the floor) when performing thisexercise.Purdue Extension CFS-738-W
Healthy Body Image . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Healthy Exercises for Every Body4. Low Back Stretch (flexibility)A. Sit either in a straight chair or on the floorin a cross-legged position (as illustrated).B. Slowly lean forward until you feel acomfortable stretch. Hold 15 to 30 seconds.C. Release and repeat two to four times.5. Groin Stretch (flexibility)A. Sit on the floor with the soles of your feet together.B. Place hands on your ankles.C. Pull heels toward your body while pushing kneesdown toward the floor.D. Repeat two to four times, holding for 15 to 30seconds on each repetition.6. Trunk Rotation (flexibility)A. Starting either on the floor (as illustrated) or ina straight chair, move into the stretched position.B. Repeat in both directions, two to four times each.C. Hold each stretch 15 to 30 seconds.7. Quadricep (thigh muscle) Stretch (flexibility)A. Quadricep muscles may be stretched from eithera standing or lying position (see illustrations).B. If you use the standing position, you should holdonto a dance bar, chair back, or other sturdy item.C. Perform the stretch, as illustrated, hold for 15 to 30seconds. Repeat two to four times on each leg. Purdue Extension CFS-738-W
Healthy Body Image . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Healthy Exercises for Every Body8. Figure-4 Hurdler’s (hamstring muscle) Stretch (flexibility)A. The Figure-4 Hurdler’s Stretch isrecommended instead of thetraditional Hurdler’s Stretch.B. The stretched position shouldbe held for 15 to 30 secondsand repeated two to four timeson each leg.9. Hip Stretch (flexibility)A. Lie on your back with legs flat, arms at sides,and head on the floor.B. Bring one leg up, using your arms to bringthe thigh toward the stomach and chest.C. Hold stretched position for 15 to 30 seconds.D. Repeat two to four times on each leg.Concentrate on not holding your breath whileperforming this exercise.10. Heel Cord Stretch (flexibility)A. Extend one leg behind you and bend theother slightly while maintaining both feet flaton the floor and toes pointed straight ahead.B. Outstretch both arms with hands on a wall,tree, or other sturdy object.C. Lean forward into the wall or object.D. Hold stretch 15 to 30 seconds. Repeat two tofour times on each leg.Concentrate on not pushing the wall or holdingyour breath while performing this exercise. Purdue Extension CFS-738-W
Healthy Body Image . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Healthy Exercises for Every BodyResistance Exercise: General GuidelinesI.Muscular fitness (muscular strength andendurance) is an essential part of ahealth-related physical fitness program.A. Increased muscular strength andendurance are associated with:1. Greater ease (less strain) in performingactivities of daily living.2. Greater size and strength of muscles andconnective tissues.3. Reduced likelihood of muscle and jointinjuries.B. For best results, resistance exercisesshould be performed two or three daysper week with at least one rest daybetween exercise days.II. What are the components of an appropriateresistance training program?A. Frequency the number of days perweek of exercise.1. A minimum of two days per week isrecommended for progress in strengthdevelopment.2. Three days per week on alternate daysis recommended for improving orincreasing muscle tone, muscularstrength, endurance, and muscle mass.B. Duration the number of minutes perresistance training session.1. Thirty minutes is the recommendedtotal time period.2. Sessions longer than 60 minutes areassociated with higher dropout rates.C. Number Recommended number ofexercises.1. Eight to 10 different exercises arerecommended.2. Exercises should target all major musclegroups of the body.D. Sets a group of repetitions that areperformed consecutively.1. At least one set of repetitions of eachexercise is recommended.2. Up to three sets of repetitions of eachexercise may be done with rest betweensets.E. Repetitions the number of times eachmovement is repeated.1. For general fitness, eight to 12 repetitions per set are recommended.2. Exercises should be performed slowly,using recommended technique.F. Progression rate at which additionalresistance should be added.1. To improve, muscles must be challengedor progressively overloaded.2. During the first two weeks of a resistancetraining program, emphasis should beon good technique with manageableamounts of resistance.3. In week three, resistance may be addedto challenge muscles for eight repetitions. Progression should be made toperformance of 12 repetitions (for oneto three sets) on two consecutive workout days – then add more resistance.G. Appropriate breathing exhale duringthe portion of the exercise involving thegreatest amount of muscular exertion.H. Mode of exercise type of exercises.1. Resistance exercises may been performed using resistance machines, freeweights, some sort of elastic resistance,or through the use of callisthenic exercises (i.e., push-ups, sit-ups, abdominalcurls, etc.)2. Any combination of the above may alsobe used. Purdue Extension CFS-738-W
Healthy Body Image . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .III. All resistance training exercise should includea warm-up and cool-down period.A. Warm-up: Warm-up the muscles withsome fast walking or jogging.B. Perform a few, low-resistance exercises toget the feel for the exercise.C. Cool-down: A period of at least threeminutes of lower-intensity exercise.Healthy Exercises for Every BodySelected referencesAmerican College of Sports Medicine (2006).ACSM’s Guidelines for Exercise Testing andPrescription, 7th edition. Philadelphia: Lippincott,Williams and Wilkins.Earle, R.W. & Baechle, T. R. (Eds.) (2004). NSCA’sEssentials of Personal Training. Champaign, Ill.:Human Kinetics.D. Stretching may be included as either awarm-up or cool-down exercise.IV. All exercise should be performed pain-free.Recommended Resistance ExercisesGeneral instructions Resistance exercises may utilize weights,your own body weight (i.e., push-ups, pullups, etc.), or other forms of resistance. All resistance exercises should be performedusing recommended techniques whilemaintaining good form (i.e., not jerking asexercises become more difficult). Eight to 10 different exercises utilizing themajor muscle groups of the body arerecommended. One to three sets of between three and 20repetitions are recommended. For generalfitness, eight to 12 repetitions per set isrecommended. Each repetition should be performed slowly(three seconds in each direction) and in acontrolled manner. The recommended breathing pattern is toexhale during the portion of each exercisethat requires the greatest force production.Avoid holding your breath.
aCsm’s Guidelines for Exercise Testing and Prescription, 7th edition. Philadelphia: lippincott, Williams and Wilkins. american College of sports medicine (2005). aCsm’s Health-Related Physical Fitness Assessment Manual. Philadelphia: lippincott, Williams and Wilkins. Recommended Flexibility and Range of Motion Exercises General instructions
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