Regular exercise provides many health benefits such as achieving optimal weight, controlling blood pressure, and lowering disease risk. The USDA recommends 30 minutes per day of moderate exercise most days per week. Greater benefits can be achieved through more intense and longer exercise. Exercise should be low to moderate intensity at first and gradually increased over weeks to months to prevent injury while warming up and cooling down. Walking is a good low-impact option for most people.

1. Exercise and Fitness
Berndel Magamay, BSN, RN

2. • Regular exercise as part of a fitness program
helps:
– Achieve optimal weight
– Control blood pressure (BP)
– Increase high-density lipoprotein
– Lower risk of coronary artery disease
– Increase endurance
– Improve the sense of well-being

3. • Long-term goals of regular exercise:
– Decreased absenteeism from work
– Improved balance and reduced disability among
elderly people
– Decreased osteoporosis and fracture risk
– Reduced health care costs

4. • The USDA recommends 30 minutes of
moderate-intensity physical activity (in
addition to usual activity) most days of the
week
• Greater benefits can be obtained by
increasing intensity and duration of activity

5. – Body weight can be managed with 60 minof
moderate to vigorous intensity most days of the
week, while not exceeding calorie
requirements
– Weight loss can be sustained through 60-90
min of moderate-intensity activity, while not
exceeding calorie requirements

6. – High-intensity exercise that achieves 70-90% of
maximum HR produces lactic acid in the
muscles, which inhibits fat burning
– Calories will be burned at a higher rate because
carbohydrates are used for energy

7. – Low- to moderate-intensity exercise that
achieves 50-70% of maximum HR begins to
access fat stores for fuel after 30 min of
exercise
– With longer duration of exercise, fewer calories
but more fat will be burned

8. • Consider the following when planning an
exercise regimen:
– Individual tolerance
– Time allotment
– Interests
– Physical impairment

9. • Low- To Moderate-Intensity Exercise
– Walking
– Jogging
– Bicycling
– Swimming
– Water aerobics
– Low-impact aerobic dancing
• Perform 3-5x/week for 45 min

10. • Walking can be done safely and
comfortably by most patients if the pace is
adjusted to the individual's physical
condition
• Use of weights is important for muscle
strengthening throughout the life span

11. – Exercise programs should include 5- to
10-minute warm-up and cool-down
periods with stretching activities to
prevent injuries
– Full intensity and duration of exercise
should be increased gradually over a
period of several weeks to months

12. • Advise patients to stop if experiencing:
– Pain
– Shortness of breath
– Dizziness
– Palpitations
– Excessive sweating

13. • Advise patients with cardiovascular,
respiratory, and musculoskeletal disorders
to check with their health care provider
about specific guidelines or limitations for
exercise.