Facts About U.S. Government's Exercise Tips
Free Printable Exercise Log & Benefits to Daily Exercise
Jan 17, 2009
In 2008, the U.S. Department of Health and Human Services made available to the public the (author unknown) article, Be Active Your Way: A Guide for Adults Aged 18 to 64 Years, on a web page updated 11/18/2008. The free exercise program focuses upon how citizens can fit physical activities into their life-styles. The article provides advice about fitting exercise into individual schedules including “...number of days, types of activities, and times that fit...” The PDF download version is 917 KB. Also, on the same web page is a link to a shorter (author unknown) Health and Human Services article summarizing the information found in Be Active Your Way:, titled, Be Active Your Way: A Fact Sheet for Adults. This PDF version is 190 KB.
Free Exercise Tips
The ...A Fact Sheet for Adults article does distinguish between moderate exercise and vigorous exercise. The article lists the moderate activities as:
- Dancing
- Level ground biking
- Rowing in canoes
- Gardening, raking, trimming
- Baseball, softball, volleyball throwing and catching
- Doubles tennis
- Manual wheelchairs
- Ergometers (hand cyclers) use
- Brisk walking
- Aerobics in water
The vigorous list of activities in the ...A Fact Sheet for Adults article are:
- Aerobic dancing
- Faster biking over 10 m.p.h.
- Fast dancing
- Digging and hoeing
- Uphill walking
- Rope jumping
- Karate and other martial arts
- Fast walking, jogging, or running
- Sports requiring lots of running
- Swimming fast or laps
- Singles tennis
The ...A Fact Sheet for Adults article additionally provides information about why physical activities are important, suggestions of number of days in the week for physical activities, advice about increasing physical activities, and how to determine how much physical activity is appropriate for each individual. Both article links, for adults 18-64, can be found on the Health and Human Services 2008 Physical Activity Guidelines for Americans web page.
Free Printable Exercise Log Sheet
According to Be Active Your Way: A Guide for Adults Aged 18 to 64 Years keeping exercise records is important so people can more easily monitor their progress. A free, undated, printable daily exercise log is available from the (author unknown) All Diet Source web site. The site publishes diet, food, eating journals and exercise logs.
Aerobic Exercise
The Be Active Your Way: A Guide for Adults Aged 18 to 64 Years article lists the importance of aerobic exercise “...makes you breathe harder and makes your heart and blood vessels healthier...” The WebMD site also agrees that aerobic activity is important. By typing “aerobic fitness” in the search box, at WebMD homepage, links to a number of articles will appear. The link title Aerobic Fitness takes the reader to a Healthwise (author unknown) article updated 8/26/2008. Healthwise is owned by WebMD. A staff of eight MDs oversee the articles for accuracy. Aerobic Fitness lists the benefits of aerobic exercise as:
- Health benefits for heart
- Additional blood to heart, muscles
- Increase body’s use of oxygen
- Improved muscular endurance
- Improved self-esteem and mood
- Increased energy level
Both the U.S. Department of Health and Human Services and WebMD articles list aerobics as one of the easiest ways for most adults to exercise. Many aerobic exercises do not require additional exercise equipment such as walking, running, jogging, dancing, squat exercise, and swimming.
