المصدر: Exercise & Physical activity في منتدى : كتب طبية E xercise & Physical activity Your Everyday Guide from The National Institute on Aging table of content : introduction Why Is Physical Activity Such a Big Deal? 6 Using This Book 8 get ready What Kinds of Exercises and Physical Activities Improve Health and Physical Ability? 12 Endurance 13 Strength 13 Balance 13 Flexibility 13 get set Identifying Your Starting Point 17 Setting Your Goals 18 Writing a Plan to Add Exercise and Physical Activity to Your Life 20 Talking With Your Doctor About Exercise and Physical Activity 20 Safety First: When to Check with Your Doctor 22 go Three Keys to Success 25 1. Include Physical Activity in Your Everyday Life 25 2. Try All Four Types of Exercise 27 3. Plan for Breaks in the Routine (Life Happens!) 28 Building up the Benefits 31 Reducing the Risks 32 sample exercises How to Improve Your Endurance 37 How Much, How Often 37 Safety 38 Progressing 39 How to Improve Your Strength 41 About Strength Exercises 41 How Much, How Often 41 Safety 42 Progressing 43 How to Improve Your Balance 64 How Much, How Often 64 Safety 64 Progressing 64 Anytime, Anywhere Balance Exercises 64 How to Improve Your Flexibility 70 How Much, How Often 70 Safety 70 Progressing 70 [SIZE=2][COLOR=#254090]how am I doing?[/COLOR][/SIZE] [COLOR=#636467][SIZE=2]Test Yourself 92[/SIZE][/COLOR] [COLOR=#636467][SIZE=2]Other Ways to Measure Progress 93[/SIZE][/COLOR] [COLOR=#636467][FONT=Gotham-Book][SIZE=2][COLOR=#d61f54]healthy eating[/COLOR][/SIZE][/FONT][/COLOR] [B][FONT=Interstate-Light][COLOR=#636467][SIZE=2]Tips for Healthy Eating 96[/SIZE][/COLOR][/FONT][/B] [B][FONT=Interstate-Light][COLOR=#636467][SIZE=2]Drinking Enough Fluids 97[/SIZE][/COLOR][/FONT][/B] [B][FONT=Interstate-Light][COLOR=#636467][SIZE=2]Eating Out 97[/SIZE][/COLOR][/FONT][/B] [B][FONT=Interstate-Light][COLOR=#636467][FONT=Gotham-Book][SIZE=2][COLOR=#92a33d]keep going[/COLOR][/SIZE][/FONT][/COLOR][/FONT][/B][FONT=Interstate-Light][COLOR=#636467] [B][SIZE=2][FONT=Interstate-Light][COLOR=#636467][FONT=Interstate-Light][SIZE=3][COLOR=#636467][SIZE=2]Activity Log 102[/SIZE][/COLOR][/SIZE][/FONT][/COLOR][/FONT][/SIZE][/B][SIZE=2][FONT=Interstate-Light][COLOR=#636467][SIZE=3] [B][FONT=Interstate-Light][COLOR=#636467][SIZE=2]Goal-Setting Worksheet 103[/SIZE][/COLOR][/FONT][/B] [B][FONT=Interstate-Light][COLOR=#636467][SIZE=2]Weekly Exercise and Physical Activity Plan 104[/SIZE][/COLOR][/FONT][/B] [B][FONT=Interstate-Light][COLOR=#636467][SIZE=2]Endurance Daily Record 105[/SIZE][/COLOR][/FONT][/B] [B][FONT=Interstate-Light][COLOR=#636467][SIZE=2]Strength and Balance Daily Record 106[/SIZE][/COLOR][/FONT][/B] [B][FONT=Interstate-Light][COLOR=#636467][SIZE=2]Flexibility Daily Record 107[/SIZE][/COLOR][/FONT][/B] [B][FONT=Interstate-Light][COLOR=#636467][SIZE=2]Monthly Progress Test 108[/SIZE][/COLOR][/FONT][/B] [B][FONT=Interstate-Light][COLOR=#636467][SIZE=2]20 Frequently Asked Questions 109[/SIZE][/COLOR][/FONT][/B] [B][FONT=Interstate-Light][COLOR=#636467][SIZE=2]Resources 1 1 6[/SIZE][/COLOR][/FONT][/B] [B][FONT=Interstate-Light][COLOR=#636467][SIZE=2]Acknowledgments 1 1 9[/SIZE][/COLOR][/FONT][/B][/SIZE][/COLOR][/FONT][/SIZE][/COLOR][/FONT][COLOR=#636467][SIZE=2][FONT=Interstate-Light][COLOR=#636467][SIZE=3] [CENTER] [URL]http://www.4shared.com/file/161642354/520ab533/20360255-Exercise-and-Physical.html[/URL] [/CENTER] [/SIZE][/COLOR][/FONT][/SIZE][/COLOR]
