Activity Program

Establish a reasonable activity program

• Pick an activity that you enjoy. Make your activity fun by having a friend or family member join you.
• Set a weekly activity schedule. Put down when, where and what you will be doing for your activity program.
• Make sure to warm up and cool down before and after your activity. Include flexibility activities which will help you avoid injuries.
• Give your body a chance to adjust to your new activity program.
• Begin your program by doing 30 minutes a day. If 30 minutes is too difficult for you don’t have enough time, break the time up throughout the day. Example- walk for 10 minutes in the morning and work in the garden for 10 minutes in the afternoon and take a 10 minute walk after dinner.
• Stop exercising if you experience severe pain and swelling.
• Choose a comfortable time of day to do your activity, not too soon after eating or when the air temperature is too warm.
• Wear clothes that are comfortable and shoes that offer good support.
• If you have an existing health problem, contact your physician before beginning any vigorous physical activity. Sometimes, restrictions might have to be placed on the level of your participation.

Sample Activity Program

Activity	Duration
1. Warm-Up Warm-up with activity you’ll be doing, just at a slower pace Increase blood flow to inactive muscles Gradually raise heart rate to target zone	3–5 min.
2. Stretch Static vs. ballistic ? steady, smooth Limber tight muscles Improves joint flexibility reducing risk of sprains and tears Concentrate on stretching muscles used in aerobic activity Example: walkers – legs, swimmers – upper body Prevent muscle soreness	3–5 min.
3. Aerobic Activity	30–60 min.
4. Cool Down Bring heart rate down	5 min.

Warming Up and Stretching

Visit these websites for more information on warming up and stretching.

http://www.christianmusicfitness.com/speed.htm

http://www.ultimatehandbook.com/Webpages/Health/stretchbasic.html

http://www.acefitness.org/fitfacts/pdfs/fitfacts/itemid_30.pdf

http://www.acefitness.org/fitfacts/pdfs/fitfacts/itemid_96.pdf

http://www.acefitness.org/fitfacts/pdfs/fitfacts/itemid_86.pdf