flowers
مشرف قسم العلاج الطبيعي
E
xercise & Physical activity
Your Everyday Guide
from
from
The National Institute on Aging
table of content :
introduction
Why Is Physical Activity Such a Big Deal? 6
Using This Book 8
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
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
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
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
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
how am I doing?
Test Yourself 92
Other Ways to Measure Progress 93
Test Yourself 92
Other Ways to Measure Progress 93
healthy eating
Tips for Healthy Eating 96
Drinking Enough Fluids 97
Eating Out 97
Tips for Healthy Eating 96
Drinking Enough Fluids 97
Eating Out 97
keep going
Activity Log 102
Goal-Setting Worksheet 103
Weekly Exercise and Physical Activity Plan 104
Endurance Daily Record 105
Strength and Balance Daily Record 106
Flexibility Daily Record 107
Monthly Progress Test 108
20 Frequently Asked Questions 109
Resources 1 1 6
Acknowledgments 1 1 9
Activity Log 102
Goal-Setting Worksheet 103
Weekly Exercise and Physical Activity Plan 104
Endurance Daily Record 105
Strength and Balance Daily Record 106
Flexibility Daily Record 107
Monthly Progress Test 108
20 Frequently Asked Questions 109
Resources 1 1 6
Acknowledgments 1 1 9
