Cornerstone Family Health Exercise Guide

How we steward our bodies makes a significant difference as we age.

Countless conditions and diseases can be prevented by eating well and exercising often
Exercise helps us normally in our daily lives (pushing, pulling, lifting, running)
It can extend life expectancy and boost quality of life by reducing the risks of osteoporosis & heart disease, improving mental health, and much more
Any amount of physical activity has health benefits!

Benefits of Strength Training

Improves the ability to perform regular activities
Improves fat metabolism
Increases bone density in adolescents and early adulthood
Maintains bone density in middle to late adulthood
Helps maintain independ
ence as long as possible
Reduces fall risk
Reduces risk of osteoporosis (porous bones) and fractures

Benefits of Endurance Training

Improves heart health
Increases fat utilization
Increases VO2 max (a reflection of the body’s ability to take in and use oxygen during physical activity)

Where to start?

Set SMART (Specific, Measurable, Achievable, Relevant, Timely) goals;

Be realistic and know where you are starting from.

For example, before you set a goal for your mile-time, you should know what your current record is

Depending on your specific goals, there are several options for starting points.

If your goal is to lose weight, you can either eat less calories, or burn more calories (running, dancing, tennis, etc.)
If your goal is to gain weight, the opposite applies

Exercise goes hand-in-hand with diet.

If you do not eat well, you will not reap the full benefits of your exercise. See our Diet Guide for more details
The key regarding calories is to eat the right calories

Suggested Plans

According to the CDC:

Adults need 150 minutes of moderate-intensity aerobic activity each week or 75 minutes of vigorous aerobic activity

(30 minutes of moderate or 15 minutes of vigorous exercise 5 days of the week)

They should also complete at least 2 days of strength training each week
Ideally, they need to work out each muscle group every week

The following are some example exercises you could do!

Moderate Intensity Aerobic Exercises

Brisk Walking
Biking (less than 10 mph)
Dancing (ballroom or social)
Gardening
Doubles Tennis

Vigorous Intensity Aerobic Exercises

Moderate Intensity Aerobic Exercises

Running
Biking (more than 10 mph)
Swimming
Gymnastics
Sports (basketball, soccer, etc.)

Strength Exercise Options

Different Plans for Different Goals - a regimen targeting endurance will be different from one targeting strength in terms of sets, reps, rest time between reps, and intensity

Different Equipment Options in Order of Effectiveness:

Free weights (most effective)
Machines
Resistance bands
None/Bodyweight

Upper Body Strength Workouts

Lower Body Strength Workouts

Sources and More Info:

Exercise Amount Recommendations: https://www.cdc.gov/physical-activity-basics/adding-adults/

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