COMPASS

Going Through the Motions

The Basics of Exercise and Physical Fitness

 

Transitioning from high school to college can be a stressful time.  Trying to juggle classes, choosing a major, participating in extracurricular activities, and making new friends can all contribute to the stress, positive or negative, that you may feel as a new college student.  It’s easy to forget about taking care of yourself during this transition.  However, your success academically, as well as outside the classroom, partially depends on how you manage your stress; one of the ways you can do this is engage in regular exercise.

 

Exercise provides many benefits, besides just keeping our bodies physically fit.  Exercise can play a key role in stress reduction, weight loss, and lowering the risk for life-threatening diseases, including diabetes, heart disease and several types of cancer.  Further, it can keep your blood pressure and cholesterol levels within a healthy range and improve your quality of sleep.  Overall, exercise is a major component of maintaining a healthy lifestyle.

 

In order to get the most benefit from exercise, it is important to participate in exercises that focus on three main areas:  cardiovascular endurance, muscular strength and endurance, and flexibility.  Exercises that improve cardiovascular endurance are those which require your body to use oxygen.  Good examples of these are walking, running, or biking.  Dedicating as little as 30 minutes per day to some type of cardiovascular exercise could improve your level of cardiovascular fitness.

 

Muscular strength and endurance can be improved by incorporating a resistance training component to your workout program.  Unlike cardiovascular exercise, exercises geared toward muscular strength and endurance should not be performed more than 2-3 times per week.  Finally, flexibility can be addressed by including stretching as a part of your warm-up and cool-down.  One of the best things about flexibility exercises is that they require no equipment.  You can do them at any time.  Not only will they help to improve your overall flexibility, but they can help reduce muscle soreness after you exercise.    

 

With all the activities and daily excitement on a college campus, it is easy to let physical fitness fall by the wayside.  However, it is just as simple to make exercise a part of your daily life.  While working out at the campus fitness center or at an off-campus gym are good ways to maintain fitness, there are other options that only require a few minutes a day and can be just as beneficial.  Perhaps you always catch the bus to class.  If you live on campus, try leaving a little earlier and walking to class instead.  Maybe you live off-campus and have access to a car.  If so, try parking a little farther from the door when you go to the grocery store or visit the library.  If you have a decision between taking the elevator or taking the stairs, choose to take the stairs more often.  Consider trying a new class at the fitness center, and recruit a buddy to go with you.  If a fitness class is not exactly your style, recruit a buddy to take a walk around campus with you.  Rent or borrow a bike for the day, and take a ride around town.  You may discover something that you’ve never noticed before AND get a good workout.

 

While exercise can play an important role in maintaining a lifestyle, there are necessary precautions to take when beginning an exercise program for the first time.  It is always best to see a physician before starting any type of exercise program to make sure you are physically able to participate.  Once you have been cleared, there are several other key points to remember as well.  You should always warm-up before you exercise and cool- down once you are finished.  Ideally, the warm-up should be 10-15 minutes, and the cool-down should be 5-10 minutes.  If you choose not to warm-up and cool-down, you put yourself at risk for potential injury.  Also, remember to stay properly hydrated by drinking water before, during, and after your workout.  By the time your body realizes it is thirsty, you are already dehydrated.  It is best to treat dehydration by preventing it.  Lastly, if you find yourself dizzy or experiencing shortness of breath/difficulty breathing, STOP!  Again, you could put yourself in harm’s way by continuing to exercise in those instances.

 

Now that you know the basics to exercise and fitness, get moving!  Here are some tips to get you started:

 

1. Set realistic goals for yourself.  Do not expect to run 2 miles the first time you put on a pair of sneakers.  Start with several short-term goals and a long-term goal in mind.  Be specific about what you want to accomplish, and give yourself a time period in which to accomplish these goals.

 

2. Dress comfortably and appropriately.  Just because your favorite sneakers are good for walking to class everyday does not make them the best shoes for jogging.  Choose clothes and shoes that fit properly and that are appropriate for your activity.

 

3. Sweat the small stuff.  This is opposite to the old cliché, “Don’t sweat the small stuff.”  However, in this case, it all counts!  Exercising can include more than just running or biking.  Every little bit helps, whether it’s doing indoor chores, playing a quick game of Frisbee, or walking to a friend’s dorm instead of sending them an email.  All of these are ways to at least get you moving.

 

4. Pace yourself.  If you are not used to exercising or have not exercised in a long time, it is best to start out slowly.  As your body becomes used to moving again, you can increase the intensity of your workouts.

 

5. Remember to eat a balanced diet.  Just like a car needs gasoline in order to run, our bodies need food and water for fuel.  Our bodies burn calories on a regular basis just doing activities of daily living (ADL’s).  As a physically active person, you will burn even more calories; thus, you need to re-fuel your body with healthy, nutritious foods.   

 

6. Vary your workout.  If you do the same exercises over and over, you will become bored with your workout, and your body may reach a point where it no longer receives the same benefit.  If you have conquered one specific activity, increase the intensity, or add a new activity.  Try a new exercise class each week, or reintroduce yourself to a favorite childhood activity (e.g., roller-skating).

 

7. Find a workout buddy.  In the early stages of an exercise program, it’s easy to become frustrated when no results are visible.  Recruit a buddy, so you can feel accountable to someone other than yourself.  Cheer each other on, and help each other to stay motivated.

 

8. Cut yourself some slack.  If you find that you are not seeing results as quickly as you had hoped, do not beat yourself up over it.  It will take time before you begin to see measurable changes, so don’t be alarmed if you don’t see them right away.

 

9. Give yourself a hand.  When you finally do begin to see changes, celebrate your success.  Treat yourself to a new accessory or a movie each time you reach a short-term fitness goal.  When you reach your long-term fitness goal, give yourself a really nice treat, such as a new outfit or a spa visit.

 

10. Have fun.  One reason that people don’t continue exercising is that they don’t enjoy it.  Do what it takes to make exercising fun for you.  Listen to songs or music that inspires you, or wear a cool workout outfit.       

 

So, now what?  You already have plenty to do with your homework due and your many club meetings.  How can you possibly find the time to exercise?  Well, if you knew of a magic pill that could possibly prolong your life, help you lose weight, and make you feel better mentally, would you take it?  Of course, in this case, you would.  The magic pill is exercise, and the time is now.  So, get moving! 

 

 

 

 

Candace S. Parham

Research & Evaluation Manager

Center for the Advancement of Public Health

 

REFERENCES

 

National Women’s Health Resource Center, Inc.  (2003).  Adding Fitness to Your Daily Routine.  Retrieved January 2007 from http://health.discovery.com/centers/nutritionfitness/nwhrc/fitness/fittreatment.html

 

National Women’s Health Resource Center, Inc.  (2003).  Fitness:  Get the Facts.  Retrieved January 2007 from http://health.discovery.com/centers/nutritionfitness/nwhrc/fitness/nwhrc_fitness.html

 

Prentice, W.E.  (2003).  Arnheim’s Principles of Athletic Training.  A Competency-Based Approach, 82-115.

EXERCISE OR SUPER-SIZE?
Physical Fitness On Or Off Campus

Sure, you’ve heard a million times that exercise is important for so many reasons: it’s essential for your heart, it strengthens your muscles and bones, it lowers the risk of disease, it lifts depression, it lowers stress, blah, blah, blah. You may still be thinking, who cares? I’m only 18 years old – I’ll worry about all that down the road. But wait. Consider this: until 20 years ago, children almost never got Type 2 diabetes (the kind associated with extra weight and lack of exercise), also called “adult onset” diabetes, but now nearly half the new cases of Type 2 are in young people. If that doesn’t grab your attention, perhaps the more superficial but nonetheless rewarding motivation of an improved appearance might interest you. Becoming a movie-star clone isn’t the goal here, but the increased self-confidence and self-esteem that result from a commitment to some type of challenging exercise are very attractive qualities. And less flab and toned muscles don’t hurt either. Still not convinced? Ever heard of the “freshman fifteen?” It’s the common phenomenon where first year college students gain about 15 pounds from eating unlimited cafeteria food and ordering 2 a.m. pizza deliveries. How about the freshman thirty? Hey, everything these days is becoming “super-sized!” Why not fight back? Open your mind to the possibility that you, too, can jump on the exercise bandwagon and be glad you did! Whether it’s happily or reluctantly, let’s assume you get on board here. The following myths, truths, and tips concerning exercise can help you figure out what approach best suits you.

 

MYTH 1: ALL EXERCISE IS CREATED EQUAL

Wrong! A variety of exercises is essential to your body’s optimum health. These exercises are most simply categorized into three areas: cardiovascular (or aerobic), strength or resistance training, and stretching or flexibility.

• Aerobic exercise includes any activity that makes your muscles use oxygen. This causes your heart to work harder to get more oxygen to your muscles. Typical examples would be biking, jogging, brisk walking, skiing, basketball, swimming, dancing, or soccer. Any such activity that lasts longer than 3 minutes is considered aerobic. Aerobic activity is valuable for many reasons, and should probably be the main focus of your exercise program. Over time, it decreases your resting heart rate, which puts less stress on your heart; it increases the levels of HDL (the good cholesterol in your blood), and it burns calories, which helps you lose weight.
  
• Strength or resistance training builds strength, muscles, and promotes healthy bones. It also is essential for increasing your resting metabolism, because muscles burn more calories at rest than fat—and they look better, too! Aim for 2-3 sessions of resistance training a week, with at least 36 hours rest in between to allow the muscles to repair. Example of this type of exercise includes free weights, resistance bands, weight machines, and calisthenics.
  
• Flexibility or stretching exercises are also key, because they not only increase flexibility, but also improve balance and posture, prevent injury, and they feel great! Do them frequently, alone, or as warm-ups and cool-downs. Yoga and Pilates are not only popular examples of exercises that incorporate flexibility and stretching, but they also build strength, and can be meditative and stress-reducing.
  
  

MYTH 2: NO PAIN, NO GAIN

Sure, a little soreness is normal after you first start exercising or when you try a new exercise, but pain is neither desirable nor healthy. Stop if you hurt.

 

MYTH 3: THE MORE INTENSE, THE BETTER THE WORKOUT

It is a common myth that the more intense the exercise and the faster the heart rate, the better the workout will be. Aim for a “target heart rate” most of the time, and vary the intensity of your effort (also known as “interval training”) to most efficiently raise your metabolism. How do you find your target heart rate? Subtract your age in years from 220, which will give you your maximum heart rate. Then multiply that number by 0.60 and then by 0.85. Those numbers (60% and 85% of maximum) are the lower and upper limits that your heart rate should fall between. Start at the lower end as a beginner then strive for the higher number as you increase your conditioning.

 

TRUTH 1: 30 MINUTES IS ALL IT TAKES

Are 30 or more minutes of moderate physical activity on all or most days of the week enough? Yes, according to the Centers for Disease Control and Prevention, and the American College of Sports Medicine. The U.S. Department of Health and Human Services boasts higher standards—they recommend at least 60 minutes of moderate to vigorous exercise most days of the week. Remember that those minutes can be broken into 10 or 15 minute increments throughout the day and the activity can be as simple as walking briskly to classes. A good goal for many people is to work up to exercising 4 to 6 times a week for 30 to 60 minutes at a time. Remember that exercise has so many benefits that any amount is better than none.

 

TRUTH 2: A STRONG BODY MEANS A STRONG MIND

Thomas Jefferson once wrote that to be successful in academic studies, a person should “give about two [hours] every day to exercise; for health must not be sacrificed to learning. A strong body makes the mind strong.” Jefferson may have been a little disappointed with our measly 30-60 minutes a day! Don’t forget that exercise can be done during all times of the day. It’s very important to take frequent “mini exercise breaks” during your day—say a 1-2 minute break every hour of sedentary work. This will really help reduce fatigue and your risk of developing an overuse injury from the computer, for example! Walking, marching in place, and stretching exercises are all ideal for these mini-breaks. If you ever ask yourself how to find the time to be more active, think about trying one or more of the following suggestions:

• Wake up earlier. Set your alarm fifteen minutes early. (Compensate by going to bed 15 minutes earlier.) Use the extra minutes to exercise.
• Take a break between classes. Use this break time to take a walk around the campus.
• Use everyday activities. Bike to class, walk to the store, park further away than you normally would and walk, choose the dining hall on the far side of campus, or take the stairs.

 

TWELVE PEARLS OF WISDOM

Finally, let’s throw out some pearls for you from the “Exercise Words of Wisdom Archives.” Mind you, these are just a few—the tips in those archives are endless—so feel free to research them on your own!

1. Do it your way. If you can’t find time for an aerobics class, make time for activities you enjoy. And it’s OK to have fun! Reading, listening to music, or watching TV while exercising are great ideas. Dance, walk through the zoo, or learn a new sport!
   
2. Vary your routine. Keep your body guessing, and avoid the risk of boredom, burnout or injury.
   
3. Choose a comfortable time of day. Morning may not be for you (although it’s great to ensure it isn’t bumped off your day’s priorities). Don’t work out too soon after eating and be sensible about outdoor activities if it’s extremely hot or cold outside.
   
4. Work your heart. Choose an activity that gets your heart pumping. If you choose to walk, walk briskly! Try to work out at least three times per week.
   
5. Build your strength and flexibility. Always take time to warm up and cool down. Stretching is a great way to do both, and it increases flexibility. Working with weights is a great way to increase muscle strength, which is another important component of physical fitness.
   
6. Don’t get discouraged! It can take weeks or months to notice some of the improvements from exercise. Don’t be obsessed with the scale—focus on the immediate benefits of increased energy, less stress, and more self-confidence.
   
7. Surround yourself with support. Get a partner, or two or three! Or join a team! Exercising with someone else can make it more fun and more difficult to back out of when motivation lags. Even if you’re not a NCAA level athlete, there are opportunities to play team sports everywhere. Check out intramural and club sports like soccer, basketball, lacrosse, ultimate Frisbee, and tons more; and meet new people to boot!
   
8. Make exercise a priority. Be determined to stick with it. If illness or other problems prevent you from doing your exercise, start back as soon as you are able. Remind yourself of the reasons you are exercising, and all of the benefits. We all make time for the things that really matter to us. This is no different.
   
9. Keep in mind that it is possible to get too much exercise. Always pay attention to your body—it will let you know when you are pushing too hard. Don’t let exercise become as addictive as drugs or alcohol (because it can). Excessive exercise is a component of some eating disorders; watch for red flags such as feeling overwhelmed by guilt when you take a day off, or skipping times with friends, classes, or other activities to exercise. As an old saying goes, the poison is in the dose.
   
10. Set realistic goals, and slowly increase the time that you exercise, the frequency, and the intensity. Don’t try to do too much too soon. If you have any problems (injuries, bone or joint complications, for example) that could be made worse by a change in your level of physical activity, consult your health care provider before changing your routine. If you’ve had a hard time or a bad experience in the past, remember that you can do it now! Physical activity can help make you healthier and happier.
    
11. Reward yourself when you achieve your goals! And, lastly-
    
12. Strive for balance, but GET OFF THAT COUCH!

Now that you’ve read these recommendations on exercise, why don’t you investigate for yourself? Those exercise archives are quite fascinating reading; and new information is always surfacing. Most importantly, pick what’s best for you.

Maureen Haberman, R.N., M.S.N., F.N.P.
Nurse Practioner, Clinic Coordinator
Student Health Services

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REFERENCES

Elder, B.M. (2002, April). Measuring Physical Fitness of Adults in the Primary Care Setting. The American Journal for Nurse Practitioners, 9-21.

Exercise: A Healthy Habit to Start and Keep. Retrieved June 2005 from http://home.mdconsult.com

Fighting Fat. (2003, March). Better Homes and Gardens, 134-138.

Finding Time to Exercise it can be done. (2005). Retrieved June 2005 from http://exercise.about.com/cs/fittingitin/a/timetoexercise.htm

Gavin, M. (2005). Exercise. Retrieved June 2005 from http://kidshealth.org./teen/school_jobs/college/exercise.html

Kaiser Permanente. (2004). 10,000 Steps. Retrieved December 2004 from http://www.kaiserpermanente.org/

Landry, G. Finding Time to Exercise. The Sideroad, Retrieved June 2005 from http://www.sideroad.com/Weight_Loss/finding-time-to-exercise.html

Metabolism to the Max. (2004). The Compass, 3-4.

Mason Resources

The Aquatic and Fitness Center is a state-of-the-art facility that supports a wide range of activities for the university community and provide programs including swimming and water safety, aerobics and group exercise classes, personal training, Thai Boxing, Capoeira, massage, and yoga. The center also includes a workout gallery with free weights and weight machines, treadmills, cross training equipment and stationary bikes. In addition, there is a competitive Olympic pool, and a recreational swimming pool and spa. With the exception of services and personal instruction all amenities of the center are free to students. For more detailed information on hours, fees, and for other services provided call 703-993-3939 or visit the web site at http://aquatics.gmu.edu/index.html.

Club and Varsity Sports – Information about Mason’s club and varsity sports can be found at http://recsports.gmu.edu/clubsports.html.

The Field House offers an indoor track, weight and locker rooms, saunas, basketball courts and an indoor multi-purpose sports facility used by the baseball, softball, lacrosse and soccer teams. As the home of the indoor men's and women's track and field teams, it has served as host to the Mobil Invitational and the USA Track and Field Golden Spike Invitational Indoor Meet. More information is available at http://gomason.collegesports.com/facilities/gema-fieldhouse.html.

An overview and directions to the various fitness facilities on campus can be viewed at http://gomason.collegesports.com/facilities/gema-facilities.html and also http://recsports.gmu.edu/facilities.html.

The Freedom Aquatic and Fitness Center, Prince William Campus, has one of the largest and most beautiful indoor natatoriums in Northern Virginia. Featuring a 50-meter competition pool that can hold multiple activities, a warm-water leisure pool with play features and beach entry, and a whirlpool spa where adults can relax after a workout, the Freedom Center offers a pleasant and comfortable aquatic experience year-round. The Freedom Aquatic and Fitness Center offers a wide variety of fitness equipment, classes, and programs to reach fitness goals including Cardio Room with Treadmills, Climbers and Crosstrainers, State of the Art Exercise Equipment and Free Weights, and Basketball Court with Overhead Suspended Running Track. A wide variety of fee-based sports programs to meet people’s needs and desires for recreational activity and skill instruction is also available. Programs include, but are not limited to, basketball, volleyball, junior gymnastics, and mixed sports. Course descriptions and class schedules are available in a downloadable and printable PDF document online at http://www.freedom-center.com/ or by calling the Customer Service Desk by phone at 703-993-8444 during operating hours. All Freedom Aquatic and Fitness Center programs require registration in advance.

The Think Guide (http://www.gmu.edu/thinkguide/students.html) and Health Education Services (http://www.gmu.edu/student/health/serv01.htm) both highlight the importance of exercise when managing a stressful academic schedule throughout the semester to maintain optimal individual health. Mason provides outstanding exercise facilities for men and women, including the Recreation and Sports Center, the Hemlock Overlook Center for Outdoor Education, and the Aquatic and Fitness Center. Even if a student wasn’t very athletic in high school, the student can find exercise activities or classes that to enjoy and use to stay fit. As to food, moderation is the key to maintaining a healthy diet and appropriate weight. There are several examples of exercise opportunities right here on campus: walking, jogging, basketball, tennis, aerobics, swimming and many others.

Intercollegiate Athletics include men’s baseball, golf, and wrestling; women’s softball, lacrosse, and rowing; and men’s and women’s basketball, cross country, indoor and outdoor track and field, soccer, swimming and diving, tennis, and volleyball. For sports information updates, call the Sports Hotline at 703-993-4074 or visit the web site at http://gomason.collegesports.com/.

Any student, staff, or faculty member from George Mason University can play Intramural Sports. There are specific rules about participation by former varsity and professional athletes; however, teams and individuals wishing to participate in a particular activity should come to the Recreation Sports Office in the Aquatic and Fitness Center. A completed roster form is required for teams; individuals can place their names on a “free agent” list and teams needing players can select from this “free agent” list. If interested, visit http://recsports.gmu.edu/intramural/ for more information.

Outdoor Recreation programs range from one hiking trips to weekend getaways and all information is available at http://recsports.gmu.edu/outdoor_rec.html.

Patriot Circle is just under 2 miles in distance and is a frequently used trail by runners from students to local residents.

Recreational Sports – see http://recsports.gmu.edu/ for more information.  

Local Resources

City of Fairfax Parks and Recreation web site offers listings of parks, trails, pools, athletic fields, and recreation centers at
http://www.fairfax.va.gov/ParksRec/ParksRec.asp

Fairfax County Park Authority offers a wide variety of program choices to allow an individual to pick the best personal program to increase personal fitness levels. Yoga, kickboxing, aerobics and Pilates are all options to fit different styles, interests and abilities. Exercise and fitness instructors have different teaching styles, and some classes combine various fitness regimens. Men and women are welcome at all classes. It is recommended to check with a doctor before beginning an exercise program. Information on locations, times, and fees can be found at http://www.fairfaxcounty.gov/parks/rec/classes/fitness.htm.

Fairfax County Park Authority Park News web page also contains information on county parks, recreation centers, special events, campgrounds, trails, and fitness, exercise and recreation venues in Fairfax County. To plan a day trip or weekend excursion, or simply for general information visit http://www.fairfaxcounty.gov/parks/news.htm.

Friends of the Washington and Old Dominion Trail (FOWOD) is a non-profit citizens’ organization dedicated to the preservation, enhancement and promotion of the W&OD trail, a 45-mile multi-use rail-trail that is owned and operated by the Northern Virginia Regional Park Authority. Use this site to learn more about the trail, to keep up to date on current events happening on or near the trail, to support the efforts of the FOWOD, and to share thoughts and ideas. Check out the site at http://www.wodfriends.org/.

The Northern Virginia Regional Park Authority (NVRPA) represents three counties and three cities--Arlington County, Fairfax County, Loudoun County, the City of Alexandria, the City of Falls Church and the City of Fairfax. Regional Park Authority staff, volunteer board members appointed from each jurisdiction, and many friends of the regional parks working together have preserved more than 10,000 acres of the rolling and wooded Virginia countryside and created a legacy for future generations. Through the regional parks, the Northern Virginia Regional Park Authority provides almost two million citizens with recreational facilities in the country. From a wave pool to nature trails, from golfing to boating, there's a Northern Virginia Regional Park that is just right for a day, a weekend or a week. All information is available online at http://www.nvrpa.org/.

The Washington Area Bicyclist Association has been promoting bicycling as a healthy and sustainable means of transportation by advocating for better riding conditions in the District of Columbia, Maryland, and Virginia. For information on bike paths and trails, events and rides, and other activities, resources, and biking news in the metropolitan area, visit http://www.waba.org. 

National Resources

The American Council on Exercise (ACE) is a nonprofit organization committed to enriching quality of life through safe and effective physical activity. ACE protects all segments of society against ineffective fitness products, programs and trends through its ongoing public education, outreach, and research. It also protects the public by setting certification and continuing education standards for fitness professionals. For health and fitness tips, assistance in developing a personal fitness plan, or to locate a health club, browse the many resources online at http://www.acefitness.org/getfit/default.aspx.

The American Heart Association is a national voluntary health agency whose mission is to reduce disability and death from cardiovascular diseases and stroke. Through swimming, cycling, jogging, skiing, aerobic dancing, walking or dozens of other activities one can maintain a healthy heart in a structured exercise program or part of a daily routine. The Exercise and Fitness web page at http://www.americanheart.org/presenter.jhtml?identifier=1200013 shares simple tips and ideas for exercise at home, at work and at play. Suggestions on how to increase daily physical activity and integrating a routine into life’s activities can be found at http://www.americanheart.org/presenter.jhtml?identifier=2155.

Bicycling.com is an award-winning enthusiast web site with cycling news, gear information, and interactive features including forums, personal training services, and searchable databases of gear and rides. Key features of the site include a Tip of the Day plus personalized programs and very active user forums. Check out this site for information on how to add cycling to an exercise regimen or to increase performance at http://www.bicycling.com.

The Center for Disease Control and Prevention’s (CDC) Division of Nutrition and Physical Activity (DNPA), takes a public health approach to address the role of nutrition and physical activity in improving the public's health and preventing and controlling chronic diseases. DNPA activities include research, surveillance, training and education, intervention, promotion and leadership, policy and environmental change, communication and social marketing, and partnership development. Along with tobacco use, physical inactivity and poor dietary habits are leading causes of premature death in the nation. More information can be found at http://health.jbpub.com/hwonline/web_exercises_visit.cfm?WeblinksID=269&URL
=http://www.cdc.gov/nccdphp
/sgr/sgr.htm&chapter=7&goto=news_chapter.

Choose To Move is a free physical activity program for women, explaining regular exercise, healthful eating, selecting nutritious foods, and how to take time for themselves. http://www.s2mw.com/choosetomove/index.html.

Consumer Health WebWatch is an arm of Consumer Reports that has begun rating the 20 most-trafficked health information web sites. These were produced in collaboration with the Health Improvement Institute (HII), a Bethesda-based nonprofit and can be viewed at http://www.healthratings.org/mainsite.html.

Just Move is an online tool to help people begin or continue an exercise program. The main purpose of the site is to give viewers key information about physical activity, health information resources, and an Exercise Diary to track daily progress. Also included is a virtual personal trainer and current fitness news. http://www.justmove.org/.

MedlinePlus houses a wealth of excellent health information from the National Library of Medicine for health professionals and consumers. MedlinePlus Exercise and Physical Fitness has extensive information from the National Institutes of Health and other trusted sources on health information and is updated daily at http://www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html.

My Pyramid Tracker is an online dietary and physical activity assessment tool that provides information on diet quality, physical activity status, related nutrition messages, and links to nutrient and physical activity information. The Food Calories/Energy Balance feature automatically calculates energy balance by subtracting the energy expended from physical activity from food calories/energy intake. Use of this tool helps the user better understand energy balance status and enhances the link between good nutrition and regular physical activity. Start using the pyramid at http://www.mypyramidtracker.gov/.

The National Health Information Center hosts the 2005 National Health Observances Calendars identifying days, weeks, or months devoted to promoting particular health concerns. This calendar lists selected health observances for 2005 in three ways: daily, weekly, and monthly (both text listing and on the “At a Glance” sheet). http://www.healthfinder.gov/library/nho/nhoyear.asp?year=2005.

The President's Council on Physical Fitness and Sports is a volunteer advisory committee appointed by the President through the Secretary of Health and Human Services who advises about physical activity, fitness, and sports in America. Through its programs and partnerships with the public, private and non-profit sectors, the Council serves as a catalyst to promote health, physical activity, fitness, and enjoyment for people of all ages, backgrounds and abilities through participation in physical activity and sports (http://www.fitness.gov/). The President's Challenge is a program that encourages all Americans to make being active part of their everyday lives no matter what their activity and fitness level. Start earning Presidential awards for physical activity and fitness efforts by learning how to implement your program at http://www.presidentschallenge.org/home_adults.aspx.

Shape Up America (SUA) is a national initiative to promote healthy weight and increased physical activity involving a broad-based coalition of industry, medical/health, nutrition, physical fitness, and related organizations and experts. The purpose of SUA is to educate the public on the importance of the achievement and maintenance of a healthy body weight through the adoption of increased physical activity and healthy eating. SUA is focusing on redefining weight management by encouraging increased physical activity and healthy eating for all Americans and encourages small lifestyle changes that provide immediate health benefits. SUA is committed to disseminating these messages to men, women, and children of all ages, ethnicities, and socioeconomic status. Visit http://www.shapeup.org/ for more details.

Health and Fitness Organizations - http://www.fitness.gov/resources_health.htm

Books and Other Readings

Elder, B.M. (2002, April). Measuring Physical Fitness of Adults in the Primary Care Setting. The American Journal for Nurse Practitioners, 9-21.

Exercise: A Healthy Habit to Start and Keep. Retrieved June 2005 from http://home.mdconsult.com

Fighting Fat. (2003, March). Better Homes and Gardens, 134-138.

Finding Time to Exercise it can be done. (2005). Retrieved June 2005 from http://exercise.about.com/cs/fittingitin/a/timetoexercise.htm

Gavin, M. (2005). Exercise. Retrieved June 2005 from http://kidshealth.org./teen/school_jobs/college/exercise.html

Kaiser Permanente. (2004). 10,000 Steps. Retrieved December 2004 from http://www.kaiserpermanente.org/

Landry, G. Finding Time to Exercise. The Sideroad, Retrieved June 2005 from http://www.sideroad.com/Weight_Loss/finding-time-to-exercise.html

Metabolism to the Max. 2004). The Compass, 3-4.

National Health Observances Calendar 2005. http://www.healthfinder.gov/library/nho/nho.asp.

Physical Activity Fact Sheet – http://www.fitness.gov/resources_factsheet.htm

Physical Activity and Health At-A-Glance - http://www.cdc.gov/nccdphp/sgr/ataglan.htm

Looking Back: Reflection Worksheet

Moving Ahead: Challenge Worksheet