# Calories Burned 1) Distance = Using the pedometer conversions table determine the distance exercises.

Save this PDF as:

Size: px
Start display at page:

Download "Calories Burned 1) Distance = Using the pedometer conversions table determine the distance exercises."

## Transcription

1 Calories Burned 1) Distance = Using the pedometer conversions table determine the distance exercises. 2) Miles per Hour = (total miles x 60) time walked in minutes so if you walked for 65 minutes For example: (2.6 x 60) 65 = 2.4 miles per hour 3) Calories burned in Exercise. Find your walking speed in the box below in the appropriate body weight, and then multiply that amount of calories by how long you walked so if your walking speed is 2.4mph and 150 lbs For example: 3.5 calories x 65 minutes = 228 Calories burned. Calories Burned per 1 Minute of Activity Body Weight Speed in mph lbs lbs 2 miles per hour miles per hour miles per hour miles per hour miles per hour Steps Logbook Date Time Walked Number of Steps Distance (Miles) Calories RPE

2 Prevention and Wellness Centre Centre de Prévention et Bien-être

3 Table of Contents READY 3 SET 4 What is a pedometer? Why use one? How does a pedometer work? How do I wear it? How will I benefit from walking? How do I get started and progress safely? GO 7 Include more walking in your day Walking tips Stretching Steps logbook Pedometer 12 Using your pedometer Measuring distance traveled Inputting stride length Counting calories

4 More than walking You could also participate in other activities that you enjoy and that fit in with your daily lifestyle. As the pedometer will not accurately record steps when you are participating in some activities, use the following table to assist in converting your minutes into steps. Intensity Activities Time steps Low - Leisure walk 10 minutes 500 steps - Gardening Moderate Slight increase in Heart rate and breathing - Brisk walking - Swimming - Cycling - Rowing - Dancing 10 minutes 1500 steps High Difficult to maintain a conversation -Circuit training - Aerobics - Jogging - Squash 10 minutes 2000 steps Source: SA Department of Human Services Pedometer Conversions Steps Km Miles Steps Km Miles Source: SA Department of Human Services. 10 Grand Steps logbook, Commonwealth Department of Health and Aging

6 Ready Did you know that 63% of Canadians are not active enough to achieve the health benefits they need from physical activity? Your body is designed to move and it s surprising how little time it takes to become healthy and reduce the risk of heart diseases. Consider this: you have 1440 minutes in everyday, but you only have to be active for minutes. If time doesn t allow you to do it all at once, you can add up your activities, 15 minutes at a time, to get that daily total. Start slowly... and build up! If you are already walking at an easy pace, consider building-up to a more brisk pace. Source: Public Health Agency of Canada

7 Set What is a pedometer? A pedometer is a simple device used to measure the number of steps you take in a day. It can give you a more accurate picture of how active you are. Generally we spend much of our day behind a desk, in front of a computer, or otherwise sitting. You may be shocked to find out how few steps you take in a typical day. Why use one? Wearing a pedometer and recording your daily steps or distance can give you the motivation you need to increase your daily activity and fitness level. A quick check lets you see at a glance how active you ve been, and may spur you onto taking a few more steps. How does a Pedometer work? It simply senses your body movements and counts your footsteps. When positioned correctly, your pedometer records a step each time your hip moves up and down. How Do I Wear It? Attach your pedometer onto your waistband or belt, directly above your knee. Do not try to attach the clip onto a thick belt as it may cause the clip to break. Pedometer should remain upright, not tilting forward, backward or sideways. Keep the pedometer cover closed unless checking your totals, or else it won t record.

9 Walking at the right level One way to monitor how hard you are walking is to give an overall rating of how hard the walk feels to you, at-themoment. The Ratings of Perceived Exertion (RPE) scale has numbers from 6 to 20, with words describing the odd numbers on the scale. You can use this scale for rating your effort during any type of exercise. Read the words by the odd numbers and then pick the number that best describes how hard the exercise feels to you. Rating Description Rating Description Very, very light 15 Hard Very light 17 Very hard Fairly light 19 Very, very hard Somewhat hard Moderate intensity =11-13 Stretching Here are 6 steps to a great stretch: 1. Warm- up your muscles with 5 minutes of light activity. Think of your muscle and connective tissue as candy taffy - when it is warm it is stretchable and when it is cold it is stiff and brittle. 2. Move slowly into the stretch and stop at the point when you feel a mild tension in the muscle you are stretching. 3. Hold the stretch position a minimum of seconds. Repeat two to three times as necessary. 4. As you hold the stretch take at least two easy breaths. 5. Slowly release the stretch and relax the muscle. 6. You should stretch the specific muscles required for your activity.

11 Step 4 Continue adding an appropriate number of steps to your daily total until you reach the 10,000 step goal. If you are not close to the 10,000 step goal don t despair! It is all about making small goals to work towards each week. Even small walking increases make a positive impact to your health and well-being.

### Stretching to Improve Flexibility

MINTO PREVENTION & REHABILITATION CENTRE CENTRE DE PREVENTION ET DE READAPTATION MINTO Stretching to Improve Flexibility About This Kit Stretching exercises are an important part of a balanced fitness

### General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch

Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective

### Safety and Injury Prevention

Knowledge Article: Physical Education Safety and Injury Prevention Overview Warming up before sports and exercise can prevent injuries and help you get the best workout possible. Most athletes perform

### Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.

Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface

### Simple Strength, Balance and Flexibility Exercises to Do at Home

Simple Strength, Balance and Flexibility Exercises to Do at Home For someone with medical problems, or who has been inactive and wants to exercise vigorously, always check with a doctor before beginning

### Cardiac Rehab Program: Stretching Exercises

Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles

### Functional ability chair exercises

An important part of being healthy is exercising regularly and staying active. PAL (Physical Activity Line) is a phone line, website and physical activity resource designed to help you make wise choices

### Wall Push Ups. Chest (Pectoralis major)

Chest (Pectoralis major) Wall Push Ups 1 Do not drop body towards wall fast or bounce in movements Do not lock the elbows at any time stop exercise if there is any sharp pain in joints or muscles 2 Wall

### Low Back Pain Exercise Guide

Low Back Pain Exercise Guide Active forms of back exercises are almost always necessary to help alleviate lower back pain and rehabilitate the spine for long-term health. Before starting any new exercise

### Jumping Jacks CIRCUIT TRAINING C ARDIO #1. CHOOSE YOUR LEVEL. Level 1 Low Intensity

INCREASES BLOOD CIRCULATION THROUGH YOUR BODY! Jumping Jacks C ARDIO #1 DESCRIPTION: ½ JUMPING JACK WITH STEP SIDE TO SIDE Stand with feet together, arms down at your sides Step your right foot out to

### Lower Body Strength/Balance Exercises

Compliments of (Medical Group Name & Phone # to be inserted here) Lower Body Strength/Balance Exercises Hip Flexion Strengthens thigh and hip muscles. Use ankle weights, if you are ready to. Stand to the

### Don t. Hamstrings. Calf Muscles. both legs 2-3 times. stretch is felt in the back of the calf. Repeat with both legs 2-3 times.

Remember to: Warm-up your muscles first before stretching (e.g. stretch after walking). Stretch until you feel mild discomfort, not pain. Never bounce or force a stretch. Hold the stretch for 10-30 seconds

### Exercise Module. A New Leaf. Choices for Healthy Living

Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active

### Knee Conditioning Program. Purpose of Program

Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

### 12 Week Do-it-Yourself Fitness Program

12 Week Do-it-Yourself Fitness Program Created by Brad Awalt, MS, ACSM Assistant Manager, Health Plus brad.awalt@vanderbilt.edu January 2011 Do you have a goal to begin an exercise routine, but not sure

### Full Body Stability/ Bosu Ball

Full Body Stability/ Bosu Ball Prescription: 3-6 sets X 8-12 repetitions X 30-90 second rest Estimated Time: 30 minute- 1 hour Picture found at: http://www.what-is-fitness.com Stability Workout Goal: Improve

### Physical Capability Strength Test: One Component of the Selection Process

Physical Capability Strength Test: One Component of the Selection Process One aspect of the Power Systems Institute selection process is to successfully complete and achieve a passing score on a physical

### Stretching in the Office

Stretching in the Office Legs: Quads, Hamstrings, IT band, Hip flexors, Gluts, Calves Quads: Standing @ desk maintaining upright posture, grab one leg @ a time by foot or ankle and bring it towards backside

### Exercises for older people

Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the

### Fact sheet Exercises for older adults undergoing rehabilitation

Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,

### Weight lifting exercises

Weight lifting exercises An important part of being healthy is exercising regularly and staying active. PAL (Physical Activity Line) is a phone line, website and physical activity resource designed to

### A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and competition. A warm-up is designed to prepare an athlete

### Keeping Body and Mind in Shape

Keeping Body and Mind in Shape People do not die of old age, they die of inactivity Jack LaLane Laura Covert lcovert@pittstate.edu Exercise vs. Physical Activity What is the difference between physical

### Low Back Pain: Exercises

Low Back Pain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you

### Total Hip Replacement Exercise Guide

Total Hip Replacement Exercise Guide This exercise booklet contains the approved exercise program for your hip joint replacement. This booklet is only a guide and does NOT replace any advice or instructions

### EXERCISE INSTRUCTIONS 1

EXERCISE INSTRUCTIONS 1 Contents ANKLE TOUCHES... 4 BACK EXTENSIONS... 4 BACK REVERSE FLYES... 4 BALL ROLL... 4 BASKETBALL SQUATS... 4 BEAR CRAWL... 4 BICEP CURL (Resistance Band)... 4 BOXING JABS... 5

### BEACH VOLLEYBALL TRAINING PROGRAM

2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks

### The Lose-the-Last-1o-Pounds Workout

Printable Workout: www.myfitstation.com The Lose-the-Last-1o-Pounds Workout From The Women s Health Big Book of Exercises Phase 1) Week 1-4 It s time to finish off that fat for good! This 8-week plan from

### Basic Stretch Programme 3. Exercise Circuit 4

Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should

### Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints.

Warm Up- Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Protocol- All exercises will be done for 2 sets of 10 repetitions. After the

### TIPS and EXERCISES for your knee stiffness. and pain

TIPS and EXERCISES for your knee stiffness and pain KNEE EXERCISES Range of motion exercise 3 Knee bending exercises 3 Knee straightening exercises 5 STRENGTHENING EXERCISES 6 AEROBIC EXERCISE 10 ADDITIONAL

### 20 Minute Total Ball Exercise Workout:

20 Minute Total Ball Exercise Workout: Squats: Purpose: To work all the big muscle groups of the legs as you warmup the body. Position: Place your exercise ball at about waist height against a wall. Lean

### CCSF FIRE ACADEMY PHYSICAL FITNESS GUIDE. Some of the contents were adapted from the IAFF CPAT Preparation Guide

Some of the contents were adapted from the IAFF CPAT Preparation Guide MOTIVATION Physical fitness is the ability to perform physical activities using enough muscular strength, stamina, and cardiopulmonary

### Exercises for Low Back Injury Prevention

DIVISION OF AGRICULTURE RESEARCH & EXTENSION University of Arkansas System Family and Consumer Sciences Increasing Physical Activity as We Age Exercises for Low Back Injury Prevention FSFCS38 Lisa Washburn,

### Do you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..?

Do you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..? Staying healthy at work is easier than you might think: Try building the following desk based exercises into your

### Always warm up before commencing any exercise. Wear the correct clothing and footwear; do not train if you are unwell or injured.

SUGGESTED FITNESS PROGRAMME General Exercise Guidance Good exercise training advice is highly specific to the individual. It should be understood, therefore, that the advice provided here can only be general.

### A Stretch-Break Program for Your Workplace! www.healthyworkplaceweek.ca

www.healthyworkplaceweek.ca A Stretch-Break Program for Your Workplace! Why is stretching at work important? Sitting at a desk or computer; or standing at your work station for extended periods of time

### Spine Conditioning Program Purpose of Program

Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

### Keep fit at the workplace! A simple training programme for more exercise at the workplace.

Keep fit at the workplace! A simple training programme for more exercise at the workplace. INTRODUCTION Dear Readers, Keeping your body in one position, such as sitting or standing for a long time, results

### Exercises for the Hip

Exercises for the Hip Gluteal Sets: Lie on your back, tighten buttocks and hold for 3-5 seconds. Repeat 20 times. Supine Hip ER/IR: Lie on your back with legs straight. Gently rotate knees out and in limited

### warm up Stage 1: mobility exercises elcome to the Official Army fitness programme

Official Army fitness programme W elcome to the official British Army fitness programme. This exclusive six-part series of booklets has been developed by the Army Physical Training Corps to offer you a

### STRETCHING EXERCISES. Physical Activity Resource Center for Public Health PARC-PH

STRETCHING EXERCISES Physical Activity Resource Center for Public Health PARC-PH STRETCHING 2 Safety Information...3 Benefits of Stretching...3 Safety Considerations Before and During Exercise...3 A Set

### Strength Training HEALTHY BONES, HEALTHY HEART

Strength Training HEALTHY BONES, HEALTHY HEART No matter what your age, strength training can improve your bone health and your balance. As we age, our bones lose both tissue and strength. This condition

### Weight-lifting 101. P.O. Box 142107 Salt Lake City, Utah 84114-2107 801-538-6261 888-222-2542

Weight-lifting 101 The Move It! listserv is an email discussion group that focuses on the latest in the fitness world. Join today by sending a blank email to joinmoveit@list.utah.gov. P.O. Box 142107 Salt

### Physical Agility Test Preparation and Safety

Physical Agility Test Preparation and Safety TT DD CC JJ J How to Prepare for the PAT Prior to taking the Physical Agility Test, applicants should seek medical advice from their physician. The day of the

### EXERCISE DESCRIPTIONS PHASE I Routine #1

EXERCISE DESCRIPTIONS PHASE I Routine #1 Hip Mobility Exercise: Forward Out-In Movement: Raise leg out to the side, and rotate around to the front. Keep shin/thigh angle at 90 degrees. Exercise: Backward

### GYM: CORE WORK & BODY CONDITIONING

GYM: CORE WORK & BODY CONDITIONING By Mark Yeoman (Bsc) GYM: CORE WORK & BODY CONDITIONING Mark is a qualified Physical Education teacher and has represented Great Britain at the World Triathlon Championships

### Outdoor Exercise Circuit Guide. Standing Push Ups. Warm Ups. Balance Beam. Step Ups. Squats

Outdoor Exercise Circuit Guide Standing Push Ups Slowly build up repetitions over time Warm Ups 1. Quad 2. Lower calf Place hands in a wide overhand grip with feet approximately one meter behind bar. Slowly

### Otago Exercise Program Activity Booklet

Head Movements Stand up tall and look ahead. Slowly turn your head as far as you can to the right. Slowly turn your head as far as you can to the left. Repeat five times to each side. 44 Neck Movements

### Focused on a 5K: Strong Strides with Resistance Training

HSW-LR937 Focused on a 5K: Strong Strides with Resistance Training Often when we get focused on one type of activity such as walking or running we forget about the benefits of adding other activities to

### This document fully describes the 30 Day Flexibility Challenge and allows you to keep a record of your improvements in flexibility.

Welcome to the StretchTowel 30 Day Flexibility Challenge! You can Be More Flexible in 30 days by following our stretching program for 10 minutes a day. The best part is that you can stretch using the StretchTowel

### Sue Schuerman, PT, GCS, PhD UNLVPT

Sue Schuerman, PT, GCS, PhD UNLVPT Exercise & Physical Activity (Your Everyday Guide from the National Institute on Aging) Go4Life Retain our physical and mental health Continue to do the things we enjoy

### ISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS.

ISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS. By Askari A. Kazmi KazmisBioscienceLabs exercise helps reverse joint stiffness, builds muscle, and boosts overall

### Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011

Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2

### Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program

Range of Motion A guide for you after spinal cord injury Spinal Cord Injury Rehabilitation Program This booklet has been written by the health care providers who provide care to people who have a spinal

### Basic Training Exercise Book

Basic Training Exercise Book Basic Training Exercise Book Instructions The exercises are designed to challenge the major muscles groups every day, approximately every 2 to 3 hours., for a total of 6 times

### KNEE EXERCISE PROGRAM

KNEE PROGRAM INTRODUCT ION Welcome to your knee exercise program. The exercises in the program are designed to improve your knee stability and strength of the muscles around your knee and hip. The strength

### Ensure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear.

Page 1 Safety Ensure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear. Prepare a space and have your exercise band and a glass of water (for afterwards) ready

### Info. from the nurses of the Medical Service. LOWER BACK PAIN Exercise guide

Info. from the nurses of the Medical Service LOWER BACK PAIN Exercise guide GS/ME 03/2009 EXERCISE GUIDE One of the core messages for people suffering with lower back pain is to REMAIN ACTIVE. This leaflet

### Flexibility Assessment and Improvement Compiled and Adapted by Josh Thompson

Flexibility Assessment and Improvement Compiled and Adapted by Josh Thompson Muscles must have a full and normal range of motion in order for joints and skeletal structure to function properly. Flexibility

### Chair Exercises For Older Adults

Chair Exercises For Older Adults Many of these exercises were adapted from these sources: National Institute on Aging, Exercise: A Guide from the National Institute on Aging, 2001, http://www.nia.nih.gov/healthinformation/publications/exerciseguide/.

### Cardiovascular rehabilitation home exercise programme

Cardiovascular rehabilitation home exercise programme To get the most benefit from the cardiovascular rehabilitation programme we recommend that you do some form of exercise on the days you are not attending

### Otago Exercise Program

Otago Exercise Program Edited Version Exercise Booklet Created by: Genesee County Coalition Supported by a grant from the Health Foundation for Western and Central New York Otago Exercise Program to Prevent

### Above Knee Amputee Exercise Program

Above Knee Amputee Exercise Program It is important that you take an active role in your rehabilitation. The following exercises must be done every day to prevent any complications. After an above the

### Range of Motion Exercises

Range of Motion Exercises Range of motion (ROM) exercises are done to preserve flexibility and mobility of the joints on which they are performed. These exercises reduce stiffness and will prevent or at

### 40 Allied Drive Dedham, MA (office) Shoulder Exercises

Shoulder Exercises Phase 1 1. Pendulum exercise Bend over at the waist and let the arm hang down. Using your body to initiate movement, swing the arm gently forward and backward and in a circular motion.

### Sutton & Cheam Swimming Club. Land Training for Swimming and Water Polo

Sutton & Cheam Swimming Club Land Training for Swimming and Water Polo Why do we need to perform land work? Many of the basics for swimming and water polo can be gained by experiencing activities out

### Otago strength and balance training exercise programme

Otago strength and balance training exercise programme An information guide for patients Delivering the best in care UHB is a no smoking Trust To see all of our current patient information leaflets please

### A small roller with a big effect. The mini roller for massaging, strengthening, stretching and warming up

A small roller with a big effect The mini roller for massaging, strengthening, stretching and warming up Suva Preventative products P. O Box, 6002 Lucerne Enquiries Tel. 041 419 58 51 Orders www.suva.ch/waswo

### The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance

The Santa Monica Orthopaedic and Sports Medicine Research Foundation The PEP Program: Prevent injury and Enhance Performance This prevention program consists of a warm-up, stretching, strengthening, plyometrics,

### Stretch & Strengthen Guide Provided by Origins Wellness Tenerife

Stretch & Strengthen Guide Provided by Origins Wellness Tenerife If you are using the handbook as a daily health and wellness routine, follow the instuctions within and hold the stretches for a mínimum

### Hip Conditioning Program. Purpose of Program

Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

### Shoulder Arthroscopic Capsular Release Rehabilitation

Shoulder Arthroscopic Capsular Release Rehabilitation Phase one: 0 to 4 weeks after surgery Goals: 1. Improve range of motion of the shoulder and prevent adhesions from forming 2. Begin gentle strengthening

### Passive Range of Motion Exercises

Exercise and ALS The physical or occupational therapist will make recommendations for exercise based upon each patient s specific needs and abilities. Strengthening exercises are not generally recommended

### How to use the training schedule by level: If you are a beginning/any level climber: Follow the program as written

The following is a guide for the American Lung Association Stairclimb climbers who need assistance in their training. Stair climbing is a grueling, strenuous sport and such a sport should not be embarked

### Exercise Ball Workout for Stronger. Spine. What is the Ball Workout?

Exercise Ball Workout for Stronger What is the Ball Workout? Spine The ball workout uses a large air-filled ball to exercise at home. It is fun to use and suitable for all levels of fitness. The exercise

### Running Fitness & Kit Advice

Running Fitness & Kit Advice Helping to prepare you for your 5k or 10k challenge It s important to remember that there is no such thing as a training plan to suit everybody but we are going to start with

### try Elise s toning exercise plan

try Elise s toning exercise plan Whether you want to start things off slow and gradually build up your fi tness, or begin with a challenge, Elise s toning exercise programme is designed for all levels.

### Campus Recreation Fitness Assessment Team Core Exercises

Campus Recreation Fitness Assessment Team Core Exercises Sit-ups with medicine ball and rebounder (feet under rebounder sit up and throw ball catch it while going back down to floor. Repeat 10 20 times)

### HIP REPLACEMENT POST-OP EXERCISE BOOK

This booklet belongs to: HIP REPLACEMENT POST-OP EXERCISE BOOK YOU MUST BRING THIS BOOK WITH YOU TO ALL YOUR THERAPY APPOINTMENTS IN THE HOSPITAL AND TO ALL YOUR OUTPATIENT APPOINTMENTS You have an appointment

### Medial Collateral Ligament Sprain: Exercises

Medial Collateral Ligament Sprain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off

### SAMPLE WORKOUT Full Body

SAMPLE WORKOUT Full Body Perform each exercise: 30 secs each x 2 rounds or 2-3 sets of 8-12 reps Monday & Wednesday or Tuesday & Thursday Standing Squat Muscles: glutes (butt), quadriceps (thigh) Stand

### BACK TO BACKS. A Guide to Preventing Back Injury

BACK TO BACKS A Guide to Preventing Back Injury Bad Backs Are Bad Business Most Americans will have a back injury sometime during their lives. And many hours at work, home, and play are lost to bad backs.

### Stretching for Young Athletes. Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy

Stretching for Young Athletes Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy Sports and exercise are usually integral parts of many adolescents life. Whether they play at school or in

### Strong muscles are important to your health and well-being.

Strength Training: Get Stronger, Leaner and Healthier HELTH CTION GUIDE Strong muscles are important to your health and well-being. They allow you to go through the day without becoming overly tired while

### Strength and Stability Exercises for the

Produced and Assemble by Members of the Human Performance Lab Spring 2008 Strength and Stability Exercises for the Back Row: (left to right): Eric Dale, Trevor Wittwer, Nick McCoy Front Row: Jenna Pederson,

### The 11+ A complete warm-up program

The 11+ A complete warm-up program Part 1 & 3 A A }6m Part 2 B A: Running B: Jog back B! FIELD SET-UP A: Running exercise B: Jog back The course is made up of 6 pairs of parallel cones, approx. 5-6m apart.

### JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE 2007 OFF SEASON WORKOUT Our off season workout is centered around Speed, Agility & Quickness which are athletic attributes that are very trainable

### Arms. Concentration Curl

Arms Concentration Curl For the Concentration Curl, first position your bench near the front of the machine, then position one handle to its lowest position. Grab the handle with one hand then sit on the

### Chair Exercises and Lifting Weights

Chair Exercises and Lifting Weights Why are chair exercises and lifting weights important? Physical activity is one of the most important things you can do to maintain your diabetes control as well as

### Take a few minutes for yourself and incorporate some Office Yoga into your daily routine.

OFFICE YOGA Working in an office or at a computer for prolonged periods of time can put strain on the neck, shoulder and back muscles which in turn can lead to tension and stiffness. This tension can cause

### Starting position: Lying with knees bent up and feet flat on floor/bed about 12" (30cms) apart

Exercise 3 Bridging Starting position: Lying with knees bent up and feet flat on floor/bed about 12" (30cms) apart Tighten your buttocks, then raise them off the floor to form a bridge, then hold. Then

### DYNAMIC WARM UP FOR ROWING

DYNAMIC WARM UP FOR ROWING (UPDATED 28/06/10) 1 Warming up prior to rowing ensures better performance from the beginning of the rowing session, improves flexibility and reduces injury risk. A dynamic warm

### Preventing Falls. Strength and balance exercises for healthy ageing

Preventing Falls Strength and balance exercises for healthy ageing Exercise should be comfortable and fun. To get the most out of your home exercise book, join a class for older people to check your exercises

### Strength and Balance Exercise Manual. Building Confidence and Reducing Falls in Older Adults. Lindy Clemson Megan Swann Jane Mahoney

Building Confidence and Reducing Falls in Older Adults Strength and Balance Exercise Manual Lindy Clemson Megan Swann Jane Mahoney 3rd North American edition Exercises BALANCE AND STRENGTH EXERCISES TO

### EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength Two sets of 40 repetitions each. Stand with your feet pointed straight and hip-width apart. Place your fingertips