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Permanent Link: http://ufdc.ufl.edu/IR00002137/00001
 Material Information
Title: Cholesterol Control Handouts for Session 2: Let's Get Moving
Physical Description: Fact Sheet
Creator: Bobroff, Linda B.
Publisher: University of Florida Cooperative Extension Service, Institute of Food and Agriculture Sciences, EDIS
Place of Publication: Gainesville, Fla.
Publication Date: 2003
 Notes
Acquisition: Collected for University of Florida's Institutional Repository by the UFIR Self-Submittal tool. Submitted by Melanie Mercer.
Publication Status: Published
General Note: "First published: November 1999. Revised: December 2003."
General Note: "FCS8643"
 Record Information
Source Institution: University of Florida Institutional Repository
Holding Location: University of Florida
Rights Management: All rights reserved by the submitter.
System ID: IR00002137:00001


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FY235 Handouts for Lesson 21 LETS GET MOVING Linda B. Bobroff2 1. This document is FCS8643, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Ext ension Service, Institute of Food and Ag ricultural Sciences, University of Florida. First published: N ovember 1999. Revised: December 2003. Please visit the EDIS web site at http://edis.ifas.ufl.edu 2. Linda B. Bobroff, PhD, RD, LD/N, prof essor, Department of Family, Youth and Community Sciences, Florida Cooperative Extensio n Service, Institute of Food and Agricultural Sciences, University of Florid a, Gainesville, 32611. Reviewed by R. Elaine Turner, PhD, RD, and Samuel F. Sears, Jr., PhD, University of Florida; Tina B. Allen, MS, Columbia County Extension Service; and Marcia Zabor, M.S., formerly of Marion County Extension Service. The Institute of Food and Agricultural Sciences is an equal opportuni ty/affirmative action employer authorized to provide research, educational, information and other services only to individuals and instituti ons that function without regard to race, color, sex, age, handicap, or national origin. For inform ation on obtaining other extension publications, contact your county Cooperative Extension Service office Florida Cooperative Extension Service / Institute of Food and Agricultural Sciences / University of Florida / Christine Taylor Waddill, Dean

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Exercise I.Q. Quiz Yourself! Check either True or False. 1. Everyone over the age of 2 should exercise at least 30 minutes on most days of the week. TRUE or FALSE 2. Exercise can reduce my risk for coronary heart disease. TRUE or FALSE 3. Exercise is boring. TRUE or FALSE 4. Exercising regularly ca n help me feel better. TRUE or FALSE 5. If I need to lose weight, re gular exercise and a well-balanced diet can help me reach my goal. TRUE or FALSE 6. Exercise takes too much time. TRUE or FALSE Cholesterol Control Session 2, Handout 1 FY235-S2, H1

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My Exercise Plan I will start exercising on _______________________ with _____ minutes of ___________________________. I will ____________________ ______ days a week. I will increase this to ____ minutes of ________________ by _________________________. I will exercise with _______ ________________ at least _____ days a week. I am committed to my own health a nd fitness, and will carry out my exercise plan. Signed: ___________ __________________ ____________ Witness: ___________ ______________________________ Cholesterol Control Session 2, Handout 2 FY235-S2, H2

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The Exercise Challenge Scorekeepers Card WEEK OF TO Day Activity Type Length of Time Distance (miles) SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Total Total Cholesterol Control Session 2, Handout 3 FY235-S2, H3

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My Exercise Diary Date/Day Activity Time Comments: Cholesterol Control Session 2, Handout 4 FY235-S2, H4

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Personal Safety Depends on You The best defense against crime is PREVENTION. Be aware of your surroundings and dont take chances. Always use common sense. Be Safe When Walking or Jogging! Avoid walking or jogging alone. Walk at a steady pace and with confidence. Let someone know where you are goi ng and what time you will return. Change your route from day to day. Avoid remote and isolated areas. Us e well-lighted and populated streets. Do not wear expensive je welry or carry money.* When exercising in the dark, always wear br ight or light colored clothing and reflective devices. Do not respond to taunts from others. Carry some form of identification. This coul d save your life in case of an unfortunate accident. *Carry change for a public phone or carry a portable phone. If approached, look for lighted windows and wave towards them and shout as if someone in the window is watching you. If you think you are being followed, cr oss the street abruptly to de termine if in fact you are. Cholesterol Control Session 2, Handout 5 FY235-S2, H5

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Exercise Dos and Donts Physical Activity Dos : DO establish a new outlook on exerci se. Think in terms of USING ENERGY. DO see your health care provider be fore making any big changes in your exercise habits. DO use stairs instead of elevators. DO increase the amount of walking you do daily by: parking your car farthe r away from your destination. getting off th e bus a few stops earlier doing enjoyable walking (in the park, hiking, around the neighborhood). walking to work DO plan enjoyable activ ities, like joining a volleyball team or a bowling league. DO reward yourself, but not with food. DO make a commitmen t to be active. Cholesterol Control Session 2, Handout 6-A FY235-S2, H6-A

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Physical Activity Donts : DONT begin exercising without a h ealth care providers consent. DONT try to do too much too soon. DONT rely on calisthenics. They can become boring. DONT spend money on exercise equipment or programs without weighing the benefits against the costs. DONT use your car anymore than necessary. DONT think of exercise as an effort Think of it as FUN! DONT avoid opportunities to be active. Cholesterol Control Session 2, Handout 6-B FY235-S2, H6-B

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Burning Calories with Exercise Exercise can help you lose weight and maintain a healthy weight. The number of calories burned during exercise is different for every person, depending on their weight and height. The following chart gives the average calories used in one hour by a 150-pound person. The best way to use more calories is to exercise LONGER, not harder. ACTIVITY CALORIES USED IN 1 HOUR Bicycling 6 mph 240 Bicycling 12 mph 410 Jogging 5.5 mph 660 Jogging 7 mph 920 Jumping rope 750 Running in place 650 Swimming 35 yards/minute 275 Swimming 50 yards/minute 500 Tennis 400 Walking 2 mph 240 Walking 3 mph 320 Walking 4.5 mph 440 Adapted from Exercise and Your Heart, National Heart, Lung and Blood Instit ute, U.S. Department of Health and Human Services, Public Health Service, Na tional Institutes of Health, May 1981. Cholesterol Control Session 2, Handout 7 FY235-S2, H7

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Self-Care Inventory 1. Do you have a supportive family that you can talk to in times of need? YES (10 points) NO (0 points ) _____________ 2. Do you have a hobby that you enjoy? YES (10 points) NO (0 points ) _____________ 3. Do you smoke? No (10 points) YES (0 points) _____________ 4. Do you use alcohol to relax? No (10 points) YES (0 points) _____________ 5. Do you get 30 minutes of brisk exercise at least 3 times a week? YES (10 points) No (0 points) _____________ 6. Are you within 5 po unds of your ideal weight? YES (10 points) No (0 points) _____________ 7. Do you eat wholes ome and nutritious meals every day? YES (10 points) No (0 points) _____________ 8. Do you plan and do an enjoyable activity every weekend? YES (10 points) NO (0 points ) _____________ 9. Do you do some form of relaxation technique regularly? YES (10 points) NO (0 points ) _____________ 10. Do you belong to a gr oup other than your family that meets at least once a month? YES (10 points) NO (0 points ) _____________ TOTAL POINTS _____________ Cholesterol Control Session 2, Handout 8 FY235-S2, H8

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Just Relax! Here are some things you can do when you feel stressed: Breathe in deeply through your nose and slowly breathe out your mouth. Muscle relaxation tense and relax each major muscle group. Start with your face, and go down to your toes. Take time-outs allow yourself brief breaks. take a day vacation. Plan for stressful situations this way, you wont be caught off guard. Positive self-talk avoid negative thinking; dont be hard on yourself. reward yourself for mana ging stressful situations. Be strong state your needs and goals to others clearly. respect others goals and feelings. work together with others. Exercise always talk to your doctor before beginning any exercise program. be active at least 30 minutes on most days of the week. make lifestyle changes to in crease your physical activity. Enjoy yourself take time out for hobbies and friends. do something you enjoy. call a friend. Avoid drugs, alcohol, and cigarettes. they really do not help. Take care of yourself sleep well. eat well. live well. Cholesterol Control Session 2, Handout 9 FY235-S2, H9

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One-Day Food Record DATE:____________ MEAL FOODS (Be specific) AMOUNT EATEN Breakfast Snack Lunch Cholesterol Control Session 2, Handout 10 FY235-S2, H10-A

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MEAL FOODS (Be specific) AMOUNT EATEN Snack Dinner Snack Cholesterol Control Session 2, Handout 10 FY235-S2, H10-B