ACSM's Complete Guide To Fitness & Health, 2nd Edition

Complete Guide to
Fitness & Health

Second Edition
Barbara A. Bushman, PhD

Editor
Library of Congress Cataloging-in-Publication Data
Names: Bushman, Barbara Ann, editor. | American College of Sports Medicine.
Title: ACSM’s complete guide to fitness & health / Barbara Bushman, PhD.,
editor.
Other titles: Complete guide to fitness & health. | American College of
Sports Medicine’s complete guide to fitness and health
Description: Second edition. | Champaign, IL : Human Kinetics, [2017] |
Revised edition of: Complete guide to fitness & health / Barbara Bushman,
editor (Champaign, IL : Human Kinetics, c2011). | Includes bibliographical
references and index.
Identifiers: LCCN 2016048914 (print) | LCCN 2017000135 (ebook) | ISBN
9781492533672 (print) | ISBN 9781492548782 (ebook)
Subjects: LCSH: Exercise. | Physical fitness. | Health.
Classification: LCC RA781 .C575 2017 (print) | LCC RA781 (ebook) | DDC
613.7--dc23
LC record available at https://lccn.loc.gov/2016048914
ISBN: 978-1-4925-3367-2 (print)
Copyright © 2017, 2011 by American College of Sports Medicine
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E6843
To Tobin, my dear husband and partner in all life brings our way. Your
encouragement and support are pivotal to completion of this project and
all the other ventures (and adventures) that I “just can’t pass up.” We are,
and always will be, Team Bushman.
BB
CONTENTS
Preface vi
Acknowledgments viii
Credits ix
PART I Fit, Active, and Healthy

ONE Making Healthy Lifestyle Choices:
Physical Activity and Nutrition 3
Barbara A. Bushman
TWO Embracing Physical Activity:
A Complete Exercise Program 19
Barbara A. Bushman
THREE Balancing Nutrition:
Recommended Dietary Guidelines 37
Stella Lucia Volpe and Joseph R. Stanzione
FOUR Promoting Healthy Habits:
Getting Started and Staying Motivated 61
Barbara A. Bushman
PART II Exercise and Activity for

Building a Better You
FIVE Improving Your Aerobic Fitness 79
Barbara A. Bushman
SIX Enhancing Your Muscular Fitness 101
Avery D. Faigenbaum
SEVEN Increasing Your Flexibility 147
Jan Schroeder and Michelle Kulovitz Alencar
EIGHT Sharpening Your Functional Fitness 181
Nicholas H. Evans
iv
PART III Fitness and Health for Every Age
NINE Children and Adolescents: Birth to Age 17 207
Don W. Morgan
TEN Adults: Ages 18 to 64 229
Barbara A. Bushman
ELEVEN Older Adults: Ages 65 and Older 247
Robert S. Mazzeo
PART IV Fitness and Health for Every Body

TWELVE Cardiovascular Health 265
Shannon Lennon-Edwards and William B. Farquhar
THIRTEEN Diabetes 279
Sheri R. Colberg
FOURTEEN Cancer 297
Kathryn H. Schmitz
FIFTEEN Alzheimer’s Disease 309
Brad A. Roy and Linda Fredenberg
SIXTEEN Osteoporosis and Bone Health 321
Kara A. Witzke and Kerri M. Winters-Stone
SEVENTEEN Arthritis and Joint Health 339
A. Lynn Millar
EIGHTEEN Weight Management 351
Laura J. Kruskall
NINETEEN Pregnancy and Postpartum 369
Lanay M. Mudd and Jean M. Kerver
TWENTY Depression 385
Heather Chambliss and Tracy L. Greer
References 397
Index 423
About the ACSM 430
About the Editor 430
About the Contributors 431
v
PREFACE
Step one toward better health is already done! You have taken the first step by opening
this book in order to see what additional steps you can take to promote your health
and fitness. ACSM’s Complete Guide to Fitness & Health, Second Edition, is unique in
the merging of research-based, scientific information with practical and adaptable
plans that you can use. Your choices related to physical activity and nutrition can have
a major impact on your current and future health. The Complete Guide provides you
with simple ways to assess your status and then, using insights gained, to enhance
your exercise program as well as to make optimal nutrition decisions that fit with your
personal goals.
The book is divided into four parts. Part I provides overviews and motivation to
be more active and make positive dietary choices. Part II looks at the various fitness
components and how you can include these elements in your exercise program. Part
III gets specific with nutrition and physical activity recommendations for various age
groups. Part IV expands discussion of diet and exercise to various medical and health
conditions. The entire book has been refreshed and updated from the first edition.
More specifically, part I includes introductory chapters that set the stage for the
following chapters, covering both physical activity and nutrition. These foundational
chapters are packed with usable information plus encouragement to make healthy
choices. Knowing what to do to improve health is nice, but, in order for this to be
meaningful, you need to actually take action. The Complete Guide is focused on help-
ing you link knowing and doing.
Part II focuses on the four elements of a complete exercise program: aerobic fit-
ness, muscular fitness, flexibility, and neuromotor fitness. An entire chapter is devoted
to each one of these fitness elements. The chapters clearly outline health and fitness
benefits of various exercise components, offer simple fitness assessments, explain
development of an effective exercise plan, and provide sample programs, pictures,
and descriptions of exercises. You will understand both the why and the how of a
complete exercise program after reading these chapters. Whether you are just starting
or are looking for ways to progress your current exercise program, these chapters offer
the guidance you need.
Part III includes nutrition and physical activity information specific to given age
groups and provides sample programs for the age group covered. Chapters for each
age group underscore the value of healthy choices over the lifespan. These chapters
clearly illustrate how you can benefit from physical activity regardless of age, whether
you are younger, older, or in between. Nutrition issues specific to the various age
groups are included to help you make the best food selections.
vi
Part IV includes nutrition and physical activity recommendations unique to various
situations and conditions. Each chapter provides background related to a specific health
or medical condition and then provides guidance in using nutrition and exercise to
optimize health. For readers experiencing heart disease, diabetes, or cancer, there are
chapters showing the benefits of physical activity and a healthy diet. Similarly, osteo-
porosis, Alzheimer’s, arthritis, and depression can be affected by exercise and diet;
entire chapters are devoted to each of these areas. In addition, chapters are dedicated
to weight management and pregnancy.
The first edition of this book was an excellent resource, and with expanded topics
and fresh content, this second edition is a tremendous new resource you can use to
promote your personal health and fitness. The chapters are written by experts, provid-
ing scientifically-based guidance on optimizing health and fitness. You will continue to
use this book as a resource for content as well as encouragement. Health and fitness
are not destinations but a lifelong journey. You have many individual decisions every
day that add up to influence your health and thus your life. With a solid foundation
of health and fitness, you can live each day to the fullest. Embrace the journey and
keep stepping forward!
vii
ACKNOWLEDGMENTS
The first edition of this book provided readers from around the world with solid and
research-based guidance on promoting personal health and fitness. This second edi-
tion continues in that effort with extensive updates and a number of new chapters. As
with the first edition, specialists in various areas have generously contributed to this
book. A heart-felt thank you to each of them for their willingness to be part of this
project; the time and effort put forth have been significant. The level of knowledge
these specialists have is coupled with a passion for their topic areas that comes through
in their writing. In addition, I acknowledge the contribution of Drs. Peter Grandjean
and Jeffrey Potteiger who contributed within the American College Sports Medicine
review process, a key element of this publication to ensure that the material is based
on the most current research. The chapter critiques were thorough, and as a result,
this book is set apart from others that may rely on opinion or individual impressions.
I also acknowledge the contributions of the ACSM staff, Katie Feltman, and Angela
Chastain. In addition, I appreciate all the work of the staff at Human Kinetics: acquisi-
tions editor Michelle Maloney as well as developmental editor Laura Pulliam, managing
editor Caitlin Husted, photographer Neil Bernstein, and graphic designers Dawn Sills
and Nancy Rasmus. A project of this nature is a reflection of the dedicated efforts of
many individuals, and I humbly thank each one, even if not named specifically, for
making this second edition a tremendous resource.
Barbara Bushman
viii
CREDITS
Photo Monkey Business/fotolia.com on page 14
Photo Doug Olson/fotolia.com on page 17
Photo © Human Kinetics on page 20
Photo Maria Teijeiro/Digital Vision/Getty Images on page 38
Photo Leonid Tit/fotolia.com on page 57
Photo Leonid Tit/fotolia.com on page 68
Photo ferrantraite/Getty Images on page 80
Photo Vasko Miokovic Photography/Getty Images on page 94
Photo Thomas Perkins/fotolia.com on page 219
Photo Maria Teijeiro/Digital Vision/Getty Images on page 221
Photo iStockphoto/Jacom Stephens on page 230
Photo kali9/Getty Images on page 251
Photo falkjohann/fotolia.com on page 253
Photo yellowdog/Cultura RF/Getty Images on page 255
Photo Siri Stafford/Digital Vision/Getty Images on page 281
Photo Christopher Futcher/Getty Images on page 285
Photo Steve Debenport/Getty Images on page 331
Photo Christopher Futcher/Getty Images on page 344
Photo Steve Debenport/Getty Images on page 362
Photo Xavier Arnau/Getty Images on page 388
Figure 1.1—Source: U.S. Department of Health and Human Services and U.S. Department of Agriculture,
2015, Scientific report of the 2015 Dietary Guidelines Advisory Committee. [Online]. Available: http://health.
gov/dietaryguidelines/2015-scientific-report/ [July 26, 2016].
Figure 1.2—Data from U.S Department of Health and Human Services Office of Disease Prevention and
Health Promotion, 2016, How to use data 2020. [Online]. Available: https://www.healthypeople.gov/2020/
How-to-Use-DATA2020 [July 26, 2016].
Figure 1.3—Data from U.S Department of Health and Human Services Office of Disease Prevention and
Health Promotion, 2016, How to use data 2020. [Online]. Available: https://www.healthypeople.gov/2020/
How-to-Use-DATA2020 [July 26, 2016].
Figure 1.4—Republished with permission of National Sleep Foundation, based on image available at http://
sleepfoundation.org/sites/default/files/STREPchanges_1.png [September 16, 2016]. Permission conveyed
through Copyright Clearance Center, Inc.
Figure 2.1—Reprinted with permission from the PAR-Q+ Collaboration and the authors of the PAR-Q+
(Dr. Darren Warburton, Dr. Norman Gledhill, Dr. Veronica Jamnik, and Dr. Shannon Bredin).
Figure 2.2—Adapted, by permission, from American College of Sports Medicine, 2018, ACSM’s guidelines
for exercise testing and prescription, 10th ed. (Philadelphia: Lippincott, Williams & Wilkins).
Table 3.1—Adapted, by permission, from M.H. Williams, 2007, Nutrition for health, fitness, & sport, 8th
ed. (New York: McGraw-Hill), 404.
ix
x Credits
Table 3.2—Source: U.S. Department of Agriculture, Agricultural Research Service, Nutrient Data Labora-
tory. USDA National Nutrient Database for Standard Reference, Release 28. Version Current: September
2015, slightly revised May 2016. Internet: http://www.ars.usda.gov/nea/bhnrc/ndl.
Figure 3.1—Source: U.S. Department of Health and Human Services, n.d., How to understand and use
the nutrition facts label. [Online.] Available: http://www.fda.gov/Food/GuidanceRegulation/GuidanceD-
ocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm#highlights [May 21, 2016].
Table 3.3—Source: U.S. Department of Agriculture, Agricultural Research Service, Nutrient Data Labora-
tory. USDA National Nutrient Database for Standard Reference, Release 28. Version Current: September
2015, slightly revised May 2016. Internet: http://www.ars.usda.gov/nea/bhnrc/ndl.
Table 3.4—Source: U.S. Department of Health and Human Services and U.S. Department of Agriculture.
2015-2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/
dietaryguidelines/2015/guidelines/.
Table 3.5—Sources: Food and Nutrition Board, Institute of Medicine, n.d., Dietary reference intakes.
[Online]. Available: http://fnic.nal.usda.gov/dietary-guidance/dietary-reference-intakes [October 28, 2015];
U.S. National Library of Medicine, n.d., MedlinePlus. [Online]. Available: http://www.nlm.nih.gov/med-
lineplus/ [October 5, 2015].
Figure 3.2—Source: U.S. Department of Health and Human Services, n.d., How to understand and use
the nutrition facts label. [Online.] Available: http://www.fda.gov/food/ingredientspackaginglabeling/
labelingnutrition/ucm274593.htm [May 21, 2016].
Figure 3.3—USDA Center for Nutrition Policy and Promotion
Figure 4.1—Adapted, by permission, from American College of Sports Medicine, 2014, ACSM’s behav-
ioral aspects of physical activity and exercise, edited by C.R. Nigg (Philadelphia: Lippincott Williams &
Wilkins), 284.
Table 4.1—Reprinted from U.S. Department of Health and Human Services, Centers for Disease Control
and Prevention, Division of Nutrition, Physical Activity, and Obesity, 2011, Adding physical activity to your
life. [Online.] Available: http://www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html [November
16, 2015].
Table 4.2—Sources: USDA Center for Nutrition Policy and Promotion, n.d., ChooseMyPlate. [Online].
Available: http://www.choosemyplate.gov/ [November 4, 2015]; Health Canada, n.d., Overcome barriers.
[Online]. Available: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/maintain-adopt/obstacles-eng.php
[November 14, 2015].
Figure 4.3—Adapted from B. Bushman and J.C. Young, 2005, Action plan for menopause (Champaign,
IL: Human Kinetics), 188.
Figure 4.4—From ACSM, 2017, ACSM’s complete guide to fitness & health, 2nd ed. (Champaign, IL: Human
Kinetics). Adapted, by permission, from J. Buckworth, 2012, Behavior change. In Fitness professional’s
handbook, 6th ed., by E.T. Howley and D.L. Thompson (Champaign, IL: Human Kinetics), 432.
Table 5.1—Adapted, by permission, from American College of Sports Medicine, 2018, ACSM’s guidelines
for exercise testing and prescription, 10th ed. (Philadelphia: Lippincott Williams & Wilkins.
Figure 5.3—Adapted, by permission, from R.E. Rikli and C.J. Jones, 2013, Senior fitness test manual, 2nd
ed. (Champaign, IL: Human Kinetics), 76.
Table 5.2—Adapted, by permission, from R.E. Rikli and C.J. Jones, 2013, Senior fitness test manual, 2nd
ed. (Champaign, IL: Human Kinetics), 89, 90.
Table 5.3—Adapted, by permission, from The Cooper Institute, 2017, FitnessGram administration manual:
The journey to MyHealthyZone, 5th ed. (Champaign, IL: Human Kinetics), 86, 87.
Figure 5.4—Adapted from B. Bushman and J.C. Young, 2005, Action plan for menopause (Champaign,
IL: Human Kinetics), 35.
for exercise testing and prescription, 10th ed. (Philadelphia: Lippincott Williams & Wilkins).
for exercise testing and prescription, 10th ed. (Philadelphia: Lippincott, Williams & Wilkins).
Table 5.7—Source: B.E. Ainsworth, W.L. Haskell, S.D. Herrmann, N. Meckes, D.R. Bassett Jr., C. Tudor-
Locke, J.L. Greer, J. Vezina, M.C. Whitt-Glover, and A.S. Leon, n.d., The compendium of physical activities
tracking guide. Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State
University. [Online.] Available: https://sites.google.com/site/compendiumofphysicalactivities [September
21, 2015].
Credits xi
Table 6.1—Data provided by The Cooper Institute. Physical Fitness Assessments and Norms for Adults
and Law Enforcement (2013). Used with permission.
Table 6.2—Data provided by The Cooper Institute, 1994. Used with permission. Study population for the
data set was predominantly white and college educated. A Universal DVR machine was used to measure
the 1RM.
Table 6.3—Source: Physical Activity Training for Health (CSEP-PATH) Resource Manual, © 2013. Adapted
with permission from the Canadian Society for Exercise Physiology.
Table 6.4—Adapted, by permission, from The Cooper Institute, 2017, FitnessGram administration manual:
The journey to MyHealthyZone, 5th ed. (Champaign, IL: Human Kinetics), 86, 87.
Table 8.1—Adapted from B.A. Springer, R. Marin, T. Cyhan, H. Roberts, and N.W. Gill, 2007, “Normative
values for the unipedal stance test with eyes open and closed,” Journal of Geriatric Physical Therapy
30(1): 8-15.
Table 8.2—Adapted from P.W. Duncan, D.K. Weiner, J. Chandler, and S. Studenski, 1990, “Functional
reach: A new clinical measure of balance,” Journal of Gerontology 45(6): M192-M197.
Figure 8.3—Adapted from H. Edgren, 1932, “An experiment in the testing of agility and progress in bas-
ketball,” Research Quarterly 3(1): 159-171.
Figure 8.4—Adapted from K. Pauole, K. Madole, J. Garhammer, M. Lacourse, and R. Rozenek, 2000, “Reli-
ability and validity of the T-test as a measure of agility, leg power, and leg speed in college-aged men
and women,” Journal of Strength and Conditioning Research 14(4): 443-450.
Table 8.3—Adapted from K. Pauole, K. Madole, J. Garhammer, M. Lacourse, and R. Rozenek, 2000, “Reli-
ability and validity of the T-test as a measure of agility, leg power, and leg speed in college-aged men
and women,” Journal of Strength and Conditioning Research 14(4): 443-450.
Figure 9.1(a-b)—Developed by the National Center for Health Statistics in collaboration with the National
Center for Chronic Disease Prevention and Health Promotion, 2000. Available: http://www.cdc.gov/
healthyweight/assessing/bmi/childrens_bmi/about_childrens_bmi.html [August 9, 2016].
Table 9.1—Reprinted with permission, from S.G. Gidding et al., 2005, “Dietary recommendations for
children and adolescents: A guide for practitioners,” Circulation 112(13): 2061-2075. © American Heart
Association, Inc.
Table 9.2—Data from USDA Center for Nutrition Policy and Promotion.
Table 9.3—Adapted from U.S. Department of Health and Human Services, 2008, 2008 physical activity
guidelines for Americans. [Online]. Available: www.health.gov/paguidelines [August 10, 2016].
Figure 9.2—© Human Kinetics
Table 9.4—Adapted from U.S. Department of Health and Human Services, 2008, 2008 physical activity
guidelines for Americans. [Online]. Available: www.health.gov/paguidelines [August 10, 2016].
Figure 9.4—Reprinted from Journal of Pediatrics 146(6), W.B. Strong, R.M. Malina, C.J.R. Blimkie, et al.,
“Evidence based physical activity for school-age youth,” 732-737, Copyright 2005, with permission from
Elsevier.
Figure 10.1—Source: U.S. Department of Health and Human Services Office of Disease Prevention and
Health Promotion, n.d., Healthy people 2020. [Online]. Available: https://www.healthypeople.gov/2020/
How-to-Use-DATA2020 [September 2, 2015].
Table 10.1—Sources: U.S. Department of Health and Human Services, National Institutes of Health, Office
of Dietary Supplement, n.d., Vitamin and mineral supplement fact sheets. [Online]. Available: https://
ods.od.nih.gov/factsheets/list-VitaminsMinerals/ [October 29, 2015]; and U.S. Department of Health and
Human Services, Office of Disease Prevention and Health Promotion, n.d., Dietary guidelines. [Online].
Available: http://health.gov/dietaryguidelines/ [November 4, 2015].
xii Credits
dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/#table-1-1 [August
10, 2016].
Table 12.1—Source: American Heart Association, n.d., Understand your risk of heart attack. [Online]. Avail-
able: http://www.heart.org/HEARTORG/Conditions/HeartAttack/UnderstandYourRiskstoPreventaHeartAt-
tack/Understand-Your-Risks-to-Prevent-a-Heart-Attack_UCM_002040_Article.jsp# [November 15, 2015].
Table 12.2—Source: U.S. Department of Health and Human Services, National Heart, Lung, and Blood
Institute, 2005, Your guide to lowering your cholesterol with TLC. [Online]. Available: https://www.nhlbi.
nih.gov/files/docs/public/heart/chol_tlc.pdf [August 10, 2016].
Table 12.3—Source: U.S. Department of Health and Human Services, National Heart, Lung, and Blood
Institute, n.d., Following the DASH eating plan. [Online]. Available: https://www.nhlbi.nih.gov/health/
health-topics/topics/dash/followdash [August 10, 2016].
Figure 13.1—© Human Kinetics
Figure 15.1—Source: National Institutes of Health and Human Services, National Institute on Aging,
n.d., Alzheimer’s Disease fact sheet. [Online]. Available: https://www.nia.nih.gov/alzheimers/publication/
alzheimers-disease-fact-sheet#changes [August 10, 2016].
Table 15.2—Adapted from M.C. Morris, C.C. Tangney, Y. Wang, F.M. Sacks, D.A. Bennett, and N.T. Aggar-
wal, 2015, “MIND diet associated with reduced incidence of Alzheimer’s disease,” Alzheimer’s & Dementia
11(3): 1007-1014.
Table 16.1—Adapted from Institute of Medicine, 2011, Dietary reference intakes for calcium and vitamin
D (Washington, DC: National Academies), 349.
Table 16.2—Source: National Osteoporosis Foundation, n.d., A guide to calcium-rich foods. [Online].
Available: https://www.nof.org/patients/treatment/calciumvitamin-d/ [September 16, 2016].
Table 16.3—Data from National Institutes of Health Office of Dietary Supplement, n.d., Vitamin D fact
sheet for professionals. [Online.] Available: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
[September 2, 2016].
Table 16.4—Adapted from Institute of Medicine, 2005, Dietary reference intakes for energy, carbohydrate,
fiber, fat, fatty acids, cholesterol, protein, and amino acids (Washington, DC: National Academies), 621-649.
Figure 18.1—Adapted from U.S. Department of Health and Human Services, National Heart, Lung, and
Blood Institute, 1998, Clinical guidelines on the identification, evaluation, and treatment of overweight
and obesity in adults: The evidence report. [Online]. Available: http://www.nhlbi.nih.gov/health/educa-
tional/lose_wt/BMI/bmi_tbl.pdf
[September 22, 2016].
dietaryguidelines/2015/guidelines/.
Table 19.1—From Institute of Medicine and National Research Council of the National Academies, Weight
gain during pregnancy: Reexaminining the guidelines. Adapted with permission from the National Acad-
emies Press, Copyright 2009, National Academy of Sciences.
Table 19.2—Reprinted with permission from Physical activity and exercise during pregnancy and the
postpartum period. Committee Opinion No. 650. American College of Obstetricians and Gynecologists.
Obstet Gynecol 2015; 126: e135–e142.
Table 19.3—Adapted, by permission, from J.M. Pivarnik and L. Mudd, 2009, “Oh baby! Exercise during
pregnancy and the postpartum period,” ACSM’s Health & Fitness Journal 13(3): 8-13.
Part I
Fit, Active, and Healthy
Although many aspects of life may feel out of one’s control, you have choices each
day that can affect your fitness and health. Physical activity and nutrition are two areas
that have a major impact on many aspects of your life in regard to both disease risk
and daily function. Chapters 1 to 4 will help you to place scientifically-based recom-
mendations into the context of your life so you can tackle the challenge of establishing
healthy habits for the long term.
1
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ONE
Making Healthy Lifestyle Choices:
Physical Activity and Nutrition
What you do really does matter when it comes to your health. Your level of physical
activity along with dietary choices affects day-to-day function as well as your risk of
a number of diseases, including heart disease and some cancers. Healthy lifestyle
choices are made within the context of individual and biological factors, as well as
your home, work, and community environments (to help visualize this, see figure 1.1).
You are an individual and, as such, need an individualized plan of action to achieve
your health and fitness goals.
Rather than viewing healthy choices as distinct, unrelated activities, consider how
various influences in your life interact to promote, or challenge, your efforts to make
healthy choices. As you opened this book and started to peruse the pages, you have
already taken the first step toward improving your health and wellness. In the upcoming
pages, you will find research-based recommendations for exercise and dietary choices,
with chapters on many specific topics written by experts in their fields. The value of
these recommendations can be realized only when placed within the context of your
life and your experiences. Armed with this perspective, you can develop your action
plan to begin, or improve, your wellness journey. Time to jump on board!
You: Living Well

How do you define wellness? Your definition will reflect your personal experiences
and perspectives. One way to consider the concept of wellness centers on engaging
in activities in order to avoid negative consequences—for example, exercising in order
to be free of disease and debilitating conditions, or substituting water for sweetened
beverages to keep from gaining weight. To take a more positive viewpoint, contempo-
rary approaches to wellness focus on balancing the many aspects, or dimensions, of
life to promote health (8). Examples include exercising in order to develop a level of
fitness that allows for full participation in recreational activities you enjoy, or consuming
3
4 ACSM’s Complete Guide to Fitness & Health
Influences or determinants
Individual
Household, and Community
social, and biological and
cultural factors environmental
factors factors
Public
Systems
and private
and
sector
sectors
policies
Diet and
physical activity
patterns and
behaviors
Healthy Health
weight Ac r n promotion
o s s th e li fe s p a
Physical Chronic
fitness and Healthy disease
function nutritional prevention
status
Health outcomes
FIGURE 1.1 Diet and physical activity, health promotion, and disease prevention across the
lifespan. E6843/ACSM/F01.01/547901/mh-R1
Source: U.S. Department of Health and Human Services and U.S. Department of Agriculture, 2015.
a balanced diet in order to provide your body with needed nutrients for optimal func-
tion. Outcomes may be similar, but the mindset is one of pursuing health rather than
avoiding illness.
Wellness reflects physical, emotional, social, intellectual, spiritual, and occupational
aspects (11). Wellness exists across a continuum between the presence and the absence
of each dimension or aspect of life. Table 1.1 provides a brief definition and a pair of
terms reflecting the presence or absence of each wellness dimension. Take a moment
to consider where you fall on the continuum between two sample indicators listed for
each dimension. Wellness isn’t a static or all-or-none situation but rather is dynamic
and changing. At any time, you may find some dimensions to be more present than
others in your life. By adopting healthy behaviors, you can have greater balance in
each dimension and therefore a greater sense of well-being and health.
Wellness touches all aspects of life, and fully discussing all areas is beyond the
scope of this book. The focus of this book is physical wellness, and the following sec-
tions introduce the benefits of physical activity and a healthy diet. In addition, insights
into two areas that can affect physical wellness—sleep and stress management—are
discussed.
Making Healthy Lifestyle Choices 5
TABLE 1.1 Dimensions of Wellness Indicators

Indicator
Dimension Description Absent.................................Present
Physical Ability to carry out daily activities with Unfit.............................................Fit
vigor and relative ease
Emotional Ability to understand feelings, accept Miserable.............................Content
limitations, and achieve stability
Social Ability to relate well to others within Disengaged..................... Connected
and outside the family unit
Intellectual Ability to learn and use information for Mindless................................ Aware
personal development
Spiritual Ability to find meaning and purpose in Lost....................................... Secure
life and circumstances
Occupational Ability to find personal satisfaction and Frustrated............................ Fulfilled
enrichment through work
Promoting Health and Wellness

Seeking better health involves many daily decisions and actions. This section explores
the benefits of physical activity and exercise as well as dietary choices. In addition,
taking steps to ensure adequate sleep and manage stress are integral to your pursuit
of health and wellness.
Physical Activity and Exercise

Physical activity recommendations are not new, although the message has been clari-
fied in recent years. In 1996, the U.S. Surgeon General’s Report on Physical Activity
and Health was described as “a passport to good health for all Americans,” and the
goal was to weave physical activity into the fabric of daily life as highlighted by these
take-home points of the report (27):
• Americans can substantially improve their health and quality of life by including
moderate amounts of physical activity in their daily lives.
• For those who are already achieving regular moderate physical activity, additional
benefits may be gained by further increases in activity levels.
• Health benefits from physical activity are achievable for most Americans.
Armed with increased awareness of the value of physical activity provided by the
Surgeon General’s report, the U.S. Department of Health and Human Services pro-
vided clear recommendations on physical activity in its Physical Activity Guidelines for
Americans (25). The Physical Activity Guidelines for Americans is based on hundreds
of research studies conducted to examine the effects of physical activity on health.
Following are some of the major findings:
• Regular physical activity reduces the risk of many unwanted health outcomes
and diseases.
Q&A
What are current activity levels in the United States?
Although the Surgeon General’s report gave high-level attention to the importance of
physical activity, it did not ultimately spark the increase in physical activity desired and
needed. Figure 1.2 shows the percentage of adults who engage in aerobic and muscular
activity and also the percentage who are not active during leisure time (26). In a perfect
scenario, 100 percent of people would exercise (aerobically and with resistance training),
and no one would remain inactive during leisure time. The most active age group is the
youngest; unfortunately, activity decreases and inactivity increases with age. Currently,
the percentages are far from ideal. Now is the time for everyone to increase physical
activity and find enjoyable ways to be more active.
100
Aerobic
90
80
70
Muscular
Percentage
60
50
40 Both aerobic
30 and muscular
20
No leisure-time
10 activity
0
18-44 45-64 65 years of age
years of age years of age and older
FIGURE 1.2 Percentages of Americans who engage in moderate aerobic activity and resistance
E6843/ACSM/F01.02/547902/mh-R1
training and those who are inactive in their leisure time.
Data from U.S. Department of Health and Human Services Office of Disease Prevention and Health Promotion, 2016.
• Some physical activity is better than none. The greatest health risk comes from
being totally sedentary. Getting up and moving is important to start reducing
disease risk and claiming benefits. Some health benefits have been identified
with as little as 60 minutes of activity a week.
• A target of 150 minutes per week of moderate-intensity activity provides significant
health benefits (additional benefits accrue to those who do more). An example
of moderate-intensity activity is brisk walking.
• If you are already active, additional benefits are possible for most health outcomes
if you increase the amount of physical activity by exercising at a higher intensity,
more often, or for a longer period of time.
• When one considers risks versus benefits, the benefits of physical activity out-
weigh possible adverse outcomes.
• Regular exercise, week after week and year after year, is the goal. Maintaining
such a program can produce both short-term and long-term benefits. Starting
early in life and continuing throughout the lifespan is recommended.
Current recommendations from the American College of Sports Medicine (ACSM)
continue to support the value of a comprehensive exercise program (1, 10). The upcom-
ing chapters reflect these research-based guidelines, providing more detail on the
components of a balanced exercise program and the role that activity and nutrition
play in promoting health and fitness throughout the lifespan, as well as when people
are faced with special health conditions.
Both physical activity and exercise are valuable. Although similar in some ways,
there is a subtle difference between these two terms (1). “Physical activity” is the
appropriate wording to use to refer to movement of the body that takes effort and
requires energy above that required at rest. Day-to-day tasks such as light gardening,
household chores, and taking the stairs at work are examples of baseline physical activ-
ity. Including activities like these in your daily routine is helpful, but adding exercise
to your schedule provides additional health and fitness benefits. Exercise is a specific,
planned type of physical activity that is done in a structured manner to promote physi-
cal fitness. Going for a brisk walk with the purpose of increasing your aerobic fitness
or lifting weights to improve muscular fitness are both physical activity options that
fall under the category of exercise. Thus physical activity is a broader, umbrella term,
and exercise is one category of physical activity (i.e., all exercise is physical activity but
not all physical activity is exercise). Over the past few years, the value of both physical
activity (see Sit Less, Move More) and exercise has been supported. The focus of this
book is exercise, but realize that exercise is a type of physical activity and that the
terms are often used interchangeably.
Sit Less, Move More

Reflect on the amount of time you spend sitting over the course of the waking hours of
the day: sitting while commuting, when working at the computer, during television watch-
ing, and at other times throughout the day. One study reported the following averages for
nonsleeping activity levels (19):
• Moderate to vigorous physical activity = 0.3 hours
• Light physical activity = 4.1 hours
• Sedentary = 10.2 hours
These averages display a high amount of time spent each day in inactivity, with little time
spent being physically active at moderate or vigorous levels.
Research supports the recommendation to sit less as a means to promote health. All-cause
death rate is higher for those who sit more, and that association was found regardless of
how active a person was otherwise (20). Sitting time has been associated with higher risk
for heart- and metabolic-related issues such as increased waist circumference, poorer insulin
resistance (how the body handles glucose), and changes in cholesterol (sitting is detrimental
to “good” cholesterol levels) (23). Thus, finding ways to infuse more activity into the day
appears to be key. Here are some examples:
• Stand or walk while talking on the phone.
• Get up and move during commercials when watching TV.
• Include some movement time every half hour when working on the computer or doing
desk activities.
• Go for a short walk after meals.
Keep looking for additional ways to infuse activity into your day!
Being active is one of the most important habits people of all ages can develop
to improve their health (1, 25). Why are physical activity and exercise so important
to your well-being? Children who are active are more likely to be at a healthy body
weight, perform better in school, and have higher self-esteem (22). They are also less
likely to develop risk factors for heart disease, including obesity (25). Adults who
exercise are better able to handle stress and avoid depression, perform daily tasks
without physical limitation, and maintain a healthy body weight; they also lower their
risk of developing a number of diseases (10, 25). Exercise continues to be important
for older adults by ensuring quality of life and independence; regular exercise boosts
immunity, combats bone loss, improves movement and balance, aids in psychological
well-being, and lowers the risk of disease (9). Physical activity and nutrition informa-
tion for children and adolescents is found in chapter 9, for adults in chapter 10, and
for older adults in chapter 11.
Although disabilities may affect one’s ability to be physically active, research sup-
ports the health benefits for avoiding inactivity and becoming as regularly active as
possible within one’s ability. An appropriate physical activity level can be determined
in consultation with a health care provider (25). Similarly, people with chronic medical
conditions should consult with their health care providers regarding the appropriate
types and amounts of activity (25). Chronic medical conditions encompass a wide range
of situations, including arthritis, type 2 diabetes, and cancer. Within the limitations of
their ability, adults with chronic medical conditions can obtain health benefits from
regular physical activity (25). Chapters 12 to 17 include nutrition and physical activity
recommendations unique to a number of chronic conditions, including heart disease,
high blood pressure, high cholesterol, diabetes, cancer, Alzheimer’s disease, osteoporo-
sis, and arthritis. In addition, the value of regular physical activity and healthy dietary
choices is reviewed for weight management (chapter 18), pregnancy and postpartum
(chapter 19), and depression (chapter 20).
The benefits of a regular exercise program extend into many areas of life. Improve-
ments in body function as a result of exercise are well documented and are highlighted
in this chapter. In addition to physiological benefits, psychological and mental health
benefits can also be realized. Exercise appears to provide relief from symptoms of
depression and anxiety; in addition, exercise enhances well-being and quality of life
and is associated with a lower risk of dementia (10). Exercise also has the potential
to enhance emotional well-being and improve mood (21). Researchers continue to
explore why exercise promotes mental well-being. Potential reasons include offering
a distraction, increasing self-confidence, providing physical relaxation, and promoting
a positive body image (13).
Stated simply, exercise is the best prescription! No other “product” can provide so
many positive changes with so few side effects. To underscore this, take a moment to
review the impressive summary list of health benefits related to physical activity, for
all age groups, in table 1.2. The scientists working with the U.S. Department of Health
and Human Services rated available evidence as strong, moderate, or weak based on
the type, number, and quality of the research studies (25). Only the health benefits
with at least moderate evidence are included in this table.
As a reader of this book, you can claim these benefits for yourself. Be encouraged!
Regardless of your current level of physical activity, the information provided in the
upcoming chapters will help you create a realistic, workable exercise plan that has the
potential to change your life for the better. Fitness is multifaceted, including health-
TABLE 1.2 Health Benefits Associated With Regular Physical Activity

Children and adolescents (ages 6 to 17)
Strong evidence* • Improved cardiorespiratory and muscular fitness
• Improved bone health
• Improved cardiovascular and metabolic health biomarkers
• Favorable body composition
Moderate evidence* • Reduced symptoms of depression
Adults and older adults (ages 18 and older)
Strong evidence* • Lower risk of early death
• Lower risk of coronary heart disease
• Lower risk of stroke
• Lower risk of high blood pressure
• Lower risk of adverse blood lipid profile
• Lower risk of type 2 diabetes
• Lower risk of metabolic syndrome
• Lower risk of colon cancer
• Lower risk of breast cancer
• Prevention of weight gain
• Weight loss, particularly when combined with reduced calorie intake
• Improved cardiorespiratory and muscular fitness
• Prevention of falls
• Reduced depression
• Better cognitive functioning (for older adults)
Moderate to strong • Better functional health (for older adults)
evidence* • Reduced abdominal obesity
Moderate evidence* • Lower risk of hip fracture
• Lower risk of lung cancer
• Lower risk of endometrial cancer
• Weight maintenance after weight loss
• Increased bone density
• Improved sleep quality
*The Advisory Committee (of the 2008 Physical Activity Guidelines) rated the evidence of health benefits of physical
activity as strong, moderate, or weak based on an extensive review of the scientific literature including the type,
number, and quality of studies available as well as the consistency of findings across the various studies.
related and skill-related components. Health-related components include aerobic fitness,

muscular fitness, flexibility, and body composition; skill-related components include
agility, coordination, balance, reaction time, power, and speed (1).
Although skill-related components of fitness are clearly important in sport and
athletic competitions, they are also involved directly or indirectly in your day-to-day
activities. Consider your ability to navigate around children’s (or pets’) toys scattered
on the floor while carrying a full basket of laundry. You need to be able to physically
handle the weight of the basket while maintaining a stable and upright body posi-
tion. Within this book, individual chapters are dedicated to aerobic fitness, muscular
fitness, flexibility, and neuromotor exercise training. This latter category encompasses
many of the aspects of skill-related fitness. Each component contributes to ensuring

that your body is operating at its optimal level. This influences your ability to engage
in exercise and also in activities of daily living. The following sections offer insights
on specific health benefits related to given components of fitness.
Aerobic Fitness
The word “aerobic” means “with oxygen.” Your heart, lungs, and blood vessels work
together to supply your muscles with needed oxygen during aerobic, or cardiorespira-
tory endurance, exercise. Examples of aerobic exercises are walking, jogging, running,
cycling, swimming, dancing, hiking, and sports such as tennis and basketball.
Regular activity is associated with lowering risk factors related to heart disease
such as high blood pressure and unhealthy cholesterol levels (10). If you are already
somewhat active, you can further reduce your risk by engaging in additional physi-
cal activity. Cardiovascular health, including heart disease, high blood pressure, and
high cholesterol, is discussed in more depth in chapter 12, and weight management is
discussed in chapter 18. Aerobic activity also reduces the risk of type 2 diabetes (10).
Progression from prediabetes (elevated blood glucose levels that increase the risk of
developing diabetes in the future) to diabetes can be delayed or even prevented by
losing weight and increasing physical activity (2). Lifestyle modifications can have a
definite impact. In addition, physical activity can also help control blood glucose levels
in people diagnosed with either type 1 or type 2 diabetes (see chapter 13 for details).
Chapter 5 explains more fully the recommendations on aerobic activity as well as how
you can progress over time.
Muscular Fitness
Muscular fitness refers to how your muscles contract to allow you to lift, pull, push,
and hold objects. Muscular fitness can be improved with resistance training. As with
aerobic fitness, many exercise options are available, including lifting weights, using
resistance bands or cords, and performing body weight exercises such as push-ups
and curl-ups. The key is to find activities that you enjoy and that are available to
you. Chapter 6 provides details on various types and modes of activity that can help
strengthen your muscles, as well as specific exercises and how-to photos to help you
get started or improve your current resistance training program.
When you consider muscular fitness, the first picture in your mind might be a
competitive athlete with large muscles. Although increases in muscle size are possible
Q&A
Why is it important to engage in aerobic exercise?
When you exercise so that your heart beats faster and you breathe at a quicker rate,
you are providing a positive type of stress on your cardiorespiratory system as well as
your entire body. This stress, or overload, is needed in order to improve fitness and
health. An inactive lifestyle does not provide this positive stress and therefore leads to
inactivity-related diseases such as heart disease. A sedentary lifestyle and obesity have
been described as “parallel, interrelated epidemics in the United States” with reference
to their contribution to the risk of heart disease (14). It is vital to find ways to fit physical
activity into your daily life.
Q&A
What typically happens to muscle
mass over the course of adulthood?
Adults have a real need to maintain resistance training because typically, over the course
of adulthood, the amount of muscle decreases while the amount of body fat increases
(9). Declines in muscle mass begin around age 40, and the decline accelerates after
around age 65 to 70 (9).
with resistance training, for most people a more relevant reason to include resistance
training is to improve muscle function in order to handle activities of daily living with
less stress. For example, sufficient muscular fitness will allow you to complete yard-
work with less relative effort or climb stairs more easily. Of course, improved muscular
fitness will also make recreational sport and athletic endeavors more enjoyable and
give you a competitive edge.
Muscular fitness is important for everyone throughout the lifespan. Children ben-
efit from activities that strengthen muscles such as climbing and jumping as well as
calisthenics (e.g., jumping jacks, push-ups, or other activities in which the body is
moved without needing any equipment) and more organized resistance training (25).
For adults, resistance training improves quality of life and limits the muscle losses
typically seen with aging.
In addition to promoting muscular strength, regular resistance training provides
other health benefits, including improving body composition and blood pressure (10).
Benefits of resistance training related to preventing or managing diabetes include
improving glucose levels and the body’s sensitivity to insulin (10).
Another aspect of your health that benefits from resistance training is bone strength
(1, 9). As muscles contract to lift, push, or pull a heavy object, a stress is placed on
the bone by way of connections between muscles and bones called tendons. When
a bone is exposed to this force, it responds by increasing its mass. This makes bones
stronger over time. Bone health is outlined in more detail in chapter 16.
Not to be ignored is the way resistance training can make you look and feel. Firm,
toned muscles can inspire confidence. Stronger muscles can give you a real boost as
you accomplish daily activities with greater ease and improve in competitive sport
as well. For all these reasons, resistance training is an important part of your weekly
activity plan.
Flexibility
Flexibility refers to the ability to move a joint through a full range of motion. Whether
you are focusing on your golf swing or more practical aspects of daily life such as
reaching for a high shelf in your closet, maintaining flexibility is important. Loss of
flexibility as a result of injury, disuse, or aging can limit your ability to carry out daily
activities. Flexibility can be maintained or even improved through a comprehensive
stretching program (1). Chapter 7 outlines stretches for all the muscle groups in the
body and discusses the benefits of including activities focused on improving range
of motion.
Conditions such as arthritis and joint pain can result in having difficulty moving
the joints through their normal range of motion. Although activity is beneficial in the
treatment of arthritis, 38 percent of people with arthritis report no leisure-time activ-

ity (compared with about 27 percent of people without arthritis) (7). Full details on
flexibility as well as muscular and cardiorespiratory exercises for people with arthritis
and joint pain are provided in chapter 17.
Neuromotor Exercise
Neuromotor exercise training, also referred to as functional fitness training, includes
activities that improve balance, coordination, gait, agility, and one’s perception of
physical location within space (i.e., proprioception) (1). Many activities include com-
binations of neuromotor, resistance, and flexibility, for example, yoga, tai ji (tai chi),
and qigong (1).
Researchers have noted improvements in balance, agility, and muscular strength for
older adults who engage in functional fitness training. In addition, older adults lower
their risk of falling (1). Although most of the research studies have focused on older
adults, younger adults likely can reap benefits as well. Regardless of your age, reflect
on activities that occur over the normal course of the day when improved balance,
coordination, or agility would be valuable—for example, sidestepping around a puddle
on a busy sidewalk or juggling full bags of groceries when walking up stairs. Then,
consider how all the facets of neuromotor exercise training can affect enjoyment in
recreational activities or athletic endeavors. Examples are hiking with a loaded back-
pack, balancing on a surf- or skateboard, and playing basketball or soccer. It actually
becomes hard to think of activities that are not affected by functional fitness! Chapter
8 unpacks this often overlooked aspect of fitness.
Body Composition
Body composition refers to the makeup of your body. The body is made up of lean
tissue (including muscle) and fat tissue. Typically, the focus of body composition is the
relative amounts of muscle versus fat. Although the bathroom scale can help you track
your overall body weight, this measurement is general and does not reveal the amount
of fat compared to muscle. Excessive amounts of body fat are related to poor health
outcomes, and this is especially true for fat around the abdominal area (1). Chapter 18
discusses body weight management.
Whether you are looking to begin an exercise program or optimize the time you
are already investing in exercise, the upcoming chapters show you what to include as
well as how to track your progress. This book will help you balance the various fitness
components so you can maximize the benefits from your personal exercise program.
Diet and Nutrition

Choices related to what to eat and drink are made over and over throughout the day.
Determining what items to select can be a real challenge, even with the best of inten-
tions. Unfortunately, many people associate good nutrition with a restrictive diet filled
with unappealing options. This is unfortunate, as a healthy diet is one full of nutritious
and delicious foods. Note that that the word “diet” in this context refers to what you
eat, not a particular weight loss plan.
To help provide a foundation for nutritional choices, every five years the Dietary
Guidelines for Americans is updated (28). Most recently, the 2015 Dietary Guidelines
Q&A
Considering a typical eating pattern in the United States,
what are areas of concern?
In comparison with recommendations, about 75 percent of Americans do not consume
adequate vegetables, fruits, dairy, and oils. In contrast, added sugars, saturated fats, and
sodium are overconsumed. Overall calorie intake is another area of concern, as many
eating patterns include too many calories (28). Consuming more calories than needed
results in weight gain over time.
Advisory Committee reviewed the most current research and evidence in order to
provide updates to the 2010 Guidelines. This review was guided by two realities (29).
First, the committee noted that about two-thirds of American adults are overweight or
obese and about half have at least one preventable chronic disease (see figure 1.3 for
percentages of Americans who are obese [26], realizing that prevalence is even higher
when one considers overweight in addition to obesity). Contributing factors include
poor dietary patterns, calorie overconsumption, and physical inactivity. Second, the
committee acknowledged the personal, social, organizational, and environmental con-
text in which lifestyle choices—nutrition and physical activity—are made. Each person
has a unique frame of reference, and, within that context, can develop optimal dietary
patterns along with adequate physical activity to promote health (28).
Dietary patterns are linked to potential risk of obesity and chronic diseases, such
as heart disease, high blood pressure, diabetes, and some cancers (29). Researchers
are exploring potential relationships between dietary patterns and neurocognitive
disorders and congenital anomalies (29). Thus, one’s diet really does matter! The key
question is, what does a healthy diet look like? A healthy eating pattern includes veg-
etables, fruits, grains (with at least half being whole grains), fat-free or low-fat dairy,
and a variety of protein foods (e.g., seafood, lean meats and poultry, eggs, legumes,
nuts, seeds, soy products) while limiting saturated and trans fats, added sugars, and
sodium (28). Rather than dictating a single, stringent diet pattern, these strategies can
be individualized to fit within one’s health needs, dietary preferences, and cultural
100
90
80
70
Percentage
60
50
40
30
20
10
0
2-5 6-11 12-19 20-44 45-64 65 years of age
years of age years of age years of age years of age years of age and older
FIGURE 1.3 Percentage of Americans classified as obese.

E6843/ACSM/F01.03/547905/mh-R1
Data from U.S. Department of Health and Human Services Office of Disease Prevention and Health Promotion, 2016.
traditions. The focus is on flexibility

and combining foods in a variety
of ways to promote healthy dietary
patterns (29).
Understanding the various com-
ponents of a healthy diet is helpful
in developing nutritional patterns
that meet your body’s needs and
promote optimal health. Chapter 3
provides an overview of the various
nutrients and how each affects how
your body functions.
Sleep and Stress

Management
The previous sections have high-
lighted the myriad benefits that
are possible when one embraces a
physically active lifestyle and enjoys
healthy food selections. In addition
to these areas of physical wellness,
sleep and stress influence health
and, given the significant potential
impact, are included here.
Influence of Sleep Good nutritional choices are part of physical well-

If you struggle with getting a good ness.
night’s sleep, you are not alone.
Chronic sleep loss or sleep disorders are estimated to affect up to 70 million people
(15). Obtaining adequate sleep—in terms of both quantity and quality—contributes to
how you feel and function. A restful night of sleep provides the energy and alertness
necessary to handle daily challenges. In contrast, the lack of adequate sleep negatively
affects productivity, relationships, and physical health.
Sleep is important for many reasons and significantly affects many dimensions of
wellness and quality of life. Sleep requirements vary from person to person, but in
general, adults typically need between 7 and 8 hours per night to feel well rested (15).
For a helpful visual on typical sleep requirements across the age spectrum see figure
1.4 (18). Although some adults can function normally on less sleep, others may require
significantly more. How can you know if you are getting enough sleep? Sleepiness
during the day is a simple but clear indicator that your body requires more sleep. Sig-
nificant sleepiness during the day suggests the need for more or better sleep, or both.
You may also benefit from tracking your sleep habits and trends (18).
Lack of sleep is more than just an annoyance. Sleep is important for the body to
function as intended; such functions include the following (15):
24
23
22
21
20
19 18-19
18
16-18
17
16 14-17 15-16
15
Hours of sleep
12-15 14
14
13 11-14
11-13 12
12 10-13
11
11 10-11 10-11
9-11 10
10 9-10
8-10 9
9 8-9
7-9 7-9
8 7-8 7-8
7
7
6 6
6 5-6
5
4
3
2
1
0
Newborn Infant Toddler Pre-school School Teen Young adult Adult Older adult
0-3 4-11 1-2 3-5 age 14-17 18-25 26-64 65+
months months years years 6-13 years years years years
years
Recommended May be appropriate Not recommended
FIGURE 1.4 Sleep duration recommendations.

Republished with permission of National Sleep Foundation.
E6843/ACSM/F01.04/547907/mh-R1
• Heart rate and blood pressure naturally fluctuate during sleep to promote car-
diovascular health.
• Cells and tissues are repaired as growth hormone is released during deep sleep.
• Immune function is promoted with the creation of cytokines that target infections.
• Hormones related to appetite change (leptin, which suppresses appetite, increases
while ghrelin, which stimulates appetite, decreases).
In addition, inadequate sleep can make daily tasks like learning, concentrating, and
reacting more difficult (15).
Changing behavior to obtain the sleep you need requires making a conscious
health choice. Implementing good sleep practices is key (see Tips for Better Sleep).
One common recommendation to promote better sleep is exercise. The National Sleep
Foundation has stated, simply, “Exercise is good for sleep” (17). Although some rec-
ommendations in the past have suggested that exercise near bedtime is detrimental,
newer recommendations encourage healthy adults to exercise without any limitation
related to time of day, other than ensuring that exercise time is not replacing time
needed for sleep (18).
Tips for Better Sleep

Consider these tips to help promote a good night’s sleep (18):
• Stick to a sleep schedule, even on weekends.
• Practice a relaxing bedtime ritual.
• Exercise daily.
• Evaluate your bedroom to ensure ideal temperature, sound, and light.
• Sleep on a comfortable mattress and pillows.
• Beware of hidden sleep stealers, like alcohol and caffeine.
• Turn off electronics before bed.
The National Sleep Foundation recommends consulting with your primary care physician
or a sleep professional if you are experiencing symptoms such as sleepiness during the day
or when you expect to be awake and alert; snoring; leg cramps or tingling; gasping or dif-
ficulty breathing during sleep; prolonged insomnia; or another symptom that is preventing
you from sleeping well.
Influence of Stress
“I’m stressed out.” Likely this statement has crossed your lips or you have heard another
person utter these words. The reality is that everyone experiences stress at various
points in life. So, what is stress? At the most basic level, stress is defined as the brain’s
response to demands (16). Not all stress is the same. Different types of stress have been
identified, including acute stress, episodic acute stress, and chronic stress.
Acute stress stems from demands and pressures that result from recent events or
even events anticipated in the near future (5). These stressors are short-term—for
example, losing your car keys or handling a customer complaint at work. Common
symptoms include irritability, anxiety, tension headache, muscular tensions, digestive
system problems, and other physiological responses such as higher blood pressure,
faster heart rate, sweating, and even shortness of breath or chest pain.
Episodic acute stress occurs when acute stress is experienced frequently (5). Picture
the person who has taken on too many tasks, who is always late and rushing, who
seems to move from one crisis directly into another, or who suffers from ongoing worry.
Symptoms of episodic acute stress include persistent tension headaches, migraines,
high blood pressure, chest pain, and heart disease.
Chronic stress is ongoing, grinding stress that is unrelenting for long periods of time
(5). The health conditions that result from untreated chronic stress include anxiety,
insomnia, muscle pain, high blood pressure, and a weakened immune system (6). In
addition, stress can contribute to the development of heart disease, depression, and
obesity (6).
Short-term stress reflects those situations in which you respond and then return back
to a baseline state of relaxation. Long-term stress can be more troubling as the body has
to continue in an alert state. This has been described as taking a “sprint” mechanism
intended to occur for a brief time (see Fight-or-Flight Response) and forcing the body
into a “marathon” or ongoing situation with resulting breakdown and system failure
over time (12). Stress can affect almost every body system. Examples are muscular
Exercising with a friend can be a great way to manage stress.
tension for the musculoskeletal system; diarrhea-constipation for the digestive system;
elevated stress hormones and blood sugar levels for the endocrine system; and increased
risk of high blood pressure, heart attack, or stroke for the cardiovascular system (3).
Chronic stress can bring feelings of being overloaded. Responses may be due to
positive or negative changes, and can be real or perceived (16). Common sources of
stress are money, work, the economy, family responsibilities, and personal health (4).
Do any (or all) of these ring true? Symptoms of stress reported in a recent survey
include feeling angry or irritated, feeling anxious or nervous, lacking motivation, feel-
ing fatigued, being depressed or sad, or feeling overwhelmed (4). Can you picture
yourself reacting in these ways?
Various approaches to dealing with stress have been proposed, including both
prevention and management (12). Being prepared for life situations can be helpful in
preventing stressors from having a negative impact. Of course, not all stressors can be
avoided, so management of one’s reaction is also important. One valuable tool used
routinely to help handle stress is regular participation in exercise (24). The role of exer-
cise in stress reduction is not yet clear, but active people appear to be able to buffer
stress more effectively than sedentary people do. In addition, healthy diets facilitate a
healthy state (see chapter 3 for current recommendations on healthy dietary patterns).
In addition to being active and eating well, other tools can be used to prevent or
manage stress. As you consider some of the following tips, realize that no one tool
works for all people, or even within all situations.
Fight-or-Flight Response
The fight-or-flight response is intended to be beneficial for survival when one is faced with
a threat. The body gears up to act as needed, and in doing so, turns on some areas of the
body while shutting down others that are not immediately needed. When confronted with
an acute stress (e.g., being startled by a loud sound when walking on a darkened sidewalk),
the body prepares to deal with the potential danger or to escape. The responses that prepare
the body for action include these: the heart beats faster, blood pressure increases, breathing
becomes heavy, pupils dilate, and muscles tense. At the same time the body increases the
availability of glucose and fats to burn for fuel while shutting down areas not vital in the
moment such as immune function, reproductive capacity, and digestion (12).
• Plan your schedule. Being aware of and in charge of your schedule provides an
empowering feeling that helps to reduce the impact of stressful situations. Plan-
ning promotes effective time management.
• Avoid procrastination. Consider how stress can be prevented when a work-related
project is completed in advance of a deadline compared with procrastination that
brings on a hectic rush to beat the cutoff date.
• Relax with deep breathing. The process of consciously slowing your breathing
rate as you increase the depth of each breath helps to counteract the fast and
shallow breathing that is common when experiencing stress.
• Limit alcohol consumption. Although alcohol may reduce stress temporarily, rely-
ing on alcohol to cope with stress has the opposite effect and produces more
bodily stress.
• Talk to family and friends. Discussing stressful events with others you trust can
be beneficial both because it helps you “get it off your chest” and because you
might receive helpful recommendations.
If faced with stress that cannot be managed with basic techniques, consider getting
help from a psychologist or other licensed mental health professional (6).
Making healthy lifestyle choices can be a challenge, but developing healthy habits is
well worth the effort. Although some benefits have a long-term focus, such as promoting
heart health, others can be realized more immediately, such as stress reduction. Includ-
ing regular physical activity along with healthy nutrition promotes physical wellness.
TWO
Embracing Physical Activity:
A Complete Exercise Program
Getting started with an exercise program or finding ways to improve what you are
already doing can seem like a daunting task. To simplify the process of developing a
lifelong exercise habit, the Complete Guide proposes that you take two steps. The first
is to examine your goals and consider how an exercise program can fit into your life
(helpful pointers on goal setting and motivation are more fully explored in chapter 4).
The second is to determine the specifics of what to include in your personal exercise
program.
Rather than being an exact formula, an exercise prescription is more like an old
family recipe handed down from generation to generation. Although instructions are
given along with a list of ingredients, the actual cooking process gets interesting. One
person might add more of a particular ingredient for a spicier dish, and someone else
might use a substitution if short on an item. Exact measurements would ruin the cook-
ing experience and would negate the opportunity to customize the dish. Individual-
izing the process personalizes the outcome. Similarly, your exercise program will be
based on solid guidelines and a list of “ingredients,” but then you will be presented
with options to allow you to make the exercise program your own. You are unique in
terms of your health status, your current level of activity, and your fitness goals. This
chapter discusses some preliminary health screenings recommended before begin-
ning, the basic guidelines and components of an exercise program (aerobic fitness,
muscular fitness, flexibility, and functional [neuromotor] fitness), and some insights
and considerations on personalizing that program.
Checking Your Status: Preparticipation Health Screenings

Physical activity provides many health and fitness benefits and is typically recom-
mended for both prevention from and treatment for chronic diseases (e.g., heart disease,
type 2 diabetes) (1). However, some may be hesitant to exercise for fear of injury or
19
even heart attack. The Physical

Activity Guidelines for Americans
suggests that although the risk
of injury increases with one’s
total amount of physical activ-
ity, individuals who are more
physically active may have fewer
injuries from other causes (4). In
addition, when doing the same
activity, more fit individuals are
less likely to be injured than
those who are less fit. Cardiac
events (e.g., heart attack) are rare,
and the risk is greatest for those
who suddenly engage in activ-
ity. This underscores the value
of gradually progressing your
exercise program (1). Regularly
active individuals have a lower
risk of cardiac events whether
during exercise or at other times
(4). Thus, the benefits outweigh
the risks of adverse events for
Preparticipation screening is an important first step
most people (4).
in assessing your fitness. A key factor in maximiz-
ing safety during exercise is to
consider your current level of activity as well as any health issues. A preparticipation
screening is an important first step to maximize safety and to establish whether you
are ready to start or advance your exercise program. The goals of screening are to
determine if checking with your doctor is recommended before starting or progress-
ing your program and—if you have a medical condition—if a medically supervised
program or other intervention might be warranted (1).
Many self-screening tools are available. As an example, see the Physical Activity
Readiness Questionnaire for Everyone in figure 2.1 (2). In addition, the American Col-
lege of Sports Medicine has developed a step-by-step process designed to identify
individuals who might be at a higher risk during or after exercise (1). Figure 2.2 reflects
this screening process.
By answering a few questions, you can determine if checking with your health
care provider is recommended or if you are ready to begin (or to continue) with your
exercise program. The first question relates to your current level of physical activity.
“Regular” exercise is defined as having performed planned, structured physical activ-
ity of at least 30 minutes at moderate intensity on at least three days each week for
the past three months (i.e., both regular and established with your exercise program).
The following two questions focus on current disease and then signs or symptoms of
disease. The disease status items take account of cardiovascular disease, which includes
cardiac (heart) disease, peripheral vascular disease, or cerebrovascular disease; meta-
bolic disease, which includes type 1 and type 2 diabetes; and renal disease. Signs or
symptoms reflect situations suggestive of disease (see footnote in figure 2.2 for signs
and symptoms that should be considered).
PAR-Q+
The Physical Activity Readiness Questionnaire for Everyone
The health bene ts of regular physical activity are clear; more people should engage in physical
activity every day of the week. Participating in physical activity is very safe for MOST people. This
questionnaire will tell you whether it is necessary for you to seek further advice from your doctor
OR a quali ed exercise professional before becoming more physically active.
GENERAL HEALTH QUESTIONS
Please read the 7 questions below carefully and answer each one honestly: check YES or NO. YES NO
1) Has your doctor ever said that you have a heart condition OR high blood pressure ?
2) Do you feel pain in your chest at rest, during your daily activities of living, OR when you do
physical activity?
3) Do you lose balance because of dizziness OR have you lost consciousness in the last 12 months?
Please answer NO if your dizziness was associated with over-breathing (including during vigorous exercise).
4) Have you ever been diagnosed with another chronic medical condition (other than heart disease
or high blood pressure)? PLEASE LIST CONDITION(S) HERE:
5) Are you currently taking prescribed medications for a chronic medical condition?
PLEASE LIST CONDITION(S) AND MEDICATIONS HERE:
6) Do you currently have (or have had within the past 12 months) a bone, joint, or soft tissue
(muscle, ligament, or tendon) problem that could be made worse by becoming more physically
active? Please answer NO if you had a problem in the past, but it does not limit your current ability to be physically active.
PLEASE LIST CONDITION(S) HERE:
7) Has your doctor ever said that you should only do medically supervised physical activity?
If you answered NO to all of the questions above, you are cleared for physical activity.
Go to Page 4 to sign the PARTICIPANT DECLARATION. You do not need to complete Pages 2 and 3.
Start becoming much more physically active – start slowly and build up gradually.
Follow International Physical Activity Guidelines for your age (www.who.int/dietphysicalactivity/en/).
You may take part in a health and tness appraisal.
If you are over the age of 45 yr and NOT accustomed to regular vigorous to maximal e ort exercise,
consult a quali ed exercise professional before engaging in this intensity of exercise.
If you have any further questions, contact a quali ed exercise professional.
If you answered YES to one or more of the questions above, COMPLETE PAGES 2 AND 3.
Delay becoming more active if:

You have a temporary illness such as a cold or fever; it is best to wait until you feel better.
You are pregnant - talk to your health care practitioner, your physician, a quali ed exercise professional, and/or
complete the ePARmed-X+ at www.eparmedx.com before becoming more physically active.
Your health changes - answer the questions on Pages 2 and 3 of this document and/or talk to your doctor or a
quali ed exercise professional before continuing with any physical activity program.
01-01-2016
FIGURE 2.1 Physical Activity Readiness Questionnaire for Everyone.

E6843/ACSM/F02.01a/547910/mh-R1
Reprinted with permission from the PAR-Q+ Collaboration and the authors of the PAR-Q+ (Dr. Darren Warburton, Dr. Norman
Gledhill, Dr. Veronica Jamnik, and Dr. Shannon Bredin).
> continued
21
PAR-Q+
FOLLOW-UP QUESTIONS ABOUT YOUR MEDICAL CONDITION(S)
1. Do you have Arthritis, Osteoporosis, or Back Problems?
If the above condition(s) is/are present, answer questions 1a-1c If NO go to question 2
1a. Do you have di culty controlling your condition with medications or other physician-prescribed therapies? YES NO
(Answer NO if you are not currently taking medications or other treatments)
1b. Do you have joint problems causing pain, a recent fracture or fracture caused by osteoporosis or cancer,
displaced vertebra (e.g., spondylolisthesis), and/or spondylolysis/pars defect (a crack in the bony ring on the YES NO
back of the spinal column)?
1c. Have you had steroid injections or taken steroid tablets regularly for more than 3 months? YES NO
2. Do you have Cancer of any kind?

If the above condition(s) is/are present, answer questions 2a-2b If NO go to question 3
2a. Does your cancer diagnosis include any of the following types: lung/bronchogenic, multiple myeloma (cancer of YES NO
plasma cells), head, and neck?
2b. Are you currently receiving cancer therapy (such as chemotherapy or radiotherapy)? YES NO
3. Do you have a Heart or Cardiovascular Condition? This includes Coronary Artery Disease, Heart Failure,
Diagnosed Abnormality of Heart Rhythm
If the above condition(s) is/are present, answer questions 3a-3d If NO go to question 4
3b. Do you have an irregular heart beat that requires medical management? YES NO
(e.g., atrial brillation, premature ventricular contraction)
3c. Do you have chronic heart failure? YES NO
3d. Do you have diagnosed coronary artery (cardiovascular) disease and have not participated in regular physical YES NO
activity in the last 2 months?
4. Do you have High Blood Pressure?

4b. Do you have a resting blood pressure equal to or greater than 160/90 mmHg with or without medication? YES NO
(Answer YES if you do not know your resting blood pressure)
5. Do you have any Metabolic Conditions? This includes Type 1 Diabetes, Type 2 Diabetes, Pre-Diabetes
If the above condition(s) is/are present, answer questions 5a-5e If NO go to question 6
5a. Do you often have di culty controlling your blood sugar levels with foods, medications, or other physician- YES NO
prescribed therapies?
5b. Do you often su er from signs and symptoms of low blood sugar (hypoglycemia) following exercise and/or
during activities of daily living? Signs of hypoglycemia may include shakiness, nervousness, unusual irritability, YES NO
abnormal sweating, dizziness or light-headedness, mental confusion, di culty speaking, weakness, or sleepiness.
5c. Do you have any signs or symptoms of diabetes complications such as heart or vascular disease and/or YES NO
complications a ecting your eyes, kidneys, OR the sensation in your toes and feet?
5d. Do you have other metabolic conditions (such as current pregnancy-related diabetes, chronic kidney disease, or YES NO
liver problems)?
5e. Are you planning to engage in what for you is unusually high (or vigorous) intensity exercise in the near future? YES NO
01-01-2016
FIGURE 2.1 > continued E6843/ACSM/F02.01b/560170/mh-R2
22
6.
PAR-Q+
Do you have any Mental Health Problems or Learning Di culties? This includes Alzheimer’s, Dementia,
Depression, Anxiety Disorder, Eating Disorder, Psychotic Disorder, Intellectual Disability, Down Syndrome
6b. Do you have Down Syndrome and back problems affecting nerves or muscles? YES NO
7. Do you have a Respiratory Disease? This includes Chronic Obstructive Pulmonary Disease, Asthma, Pulmonary High
Blood Pressure
If the above condition(s) is/are present, answer questions 7a-7d If NO go to question 8
7b. Has your doctor ever said your blood oxygen level is low at rest or during exercise and/or that you require YES NO
supplemental oxygen therapy?
7c. If asthmatic, do you currently have symptoms of chest tightness, wheezing, laboured breathing, consistent cough YES NO
(more than 2 days/week), or have you used your rescue medication more than twice in the last week?
7d. Has your doctor ever said you have high blood pressure in the blood vessels of your lungs? YES NO
8. Do you have a Spinal Cord Injury? This includes Tetraplegia and Paraplegia
8b. Do you commonly exhibit low resting blood pressure signi cant enough to cause dizziness, light-headedness, YES NO
and/or fainting?
8c. Has your physician indicated that you exhibit sudden bouts of high blood pressure (known as Autonomic YES NO
Dysre exia)?
9. Have you had a Stroke? This includes Transient Ischemic Attack (TIA) or Cerebrovascular Event
9a. Do you have di culty controlling your condition with medications or other physician-prescribed therapies?
(Answer NO if you are not currently taking medications or other treatments) YES NO
9b. Do you have any impairment in walking or mobility? YES NO
9c. Have you experienced a stroke or impairment in nerves or muscles in the past 6 months? YES NO
10. Do you have any other medical condition not listed above or do you have two or more medical conditions?
If you have other medical conditions, answer questions 10a-10c If NO read the Page 4 recommendations
10a. Have you experienced a blackout, fainted, or lost consciousness as a result of a head injury within the last 12 YES NO
months OR have you had a diagnosed concussion within the last 12 months?
10b. Do you have a medical condition that is not listed (such as epilepsy, neurological conditions, kidney problems)? YES NO
10c. Do you currently live with two or more medical conditions? YES NO
PLEASE LIST YOUR MEDICAL CONDITION(S)

AND ANY RELATED MEDICATIONS HERE:
GO to Page 4 for recommendations about your current

medical condition(s) and sign the PARTICIPANT DECLARATION.
01-01-2016
FIGURE 2.1 > continued
E6843/ACSM/F02.01c/560171/mh-R2
23
PAR-Q+
If you answered NO to all of the follow-up questions about your medical condition,
you are ready to become more physically active - sign the PARTICIPANT DECLARATION below:
It is advised that you consult a quali ed exercise professional to help you develop a safe and e ective physical
activity plan to meet your health needs.
You are encouraged to start slowly and build up gradually - 20 to 60 minutes of low to moderate intensity exercise,
3-5 days per week including aerobic and muscle strengthening exercises.
As you progress, you should aim to accumulate 150 minutes or more of moderate intensity physical activity per week.
If you are over the age of 45 yr and NOT accustomed to regular vigorous to maximal e ort exercise, consult a
quali ed exercise professional before engaging in this intensity of exercise.
If you answered YES to one or more of the follow-up questions about your medical condition:
You should seek further information before becoming more physically active or engaging in a tness appraisal. You should complete
the specially designed online screening and exercise recommendations program - the ePARmed-X+ at www.eparmedx.com and/or
visit a quali ed exercise professional to work through the ePARmed-X+ and for further information.
Delay becoming more active if:

You have a temporary illness such as a cold or fever; it is best to wait until you feel better.
You are pregnant - talk to your health care practitioner, your physician, a quali ed exercise professional,
and/or complete the ePARmed-X+ at www.eparmedx.com before becoming more physically active.
Your health changes - talk to your doctor or quali ed exercise professional before continuing with any physical
activity program.
You are encouraged to photocopy the PAR-Q+. You must use the entire questionnaire and NO changes are permitted.
The authors, the PAR-Q+ Collaboration, partner organizations, and their agents assume no liability for persons who
undertake physical activity and/or make use of the PAR-Q+ or ePARmed-X+. If in doubt after completing the questionnaire,
consult your doctor prior to physical activity.
PARTICIPANT DECLARATION
All persons who have completed the PAR-Q+ please read and sign the declaration below.
If you are less than the legal age required for consent or require the assent of a care provider, your parent, guardian or care
provider must also sign this form.
I, the undersigned, have read, understood to my full satisfaction and completed this questionnaire. I acknowledge that this
physical activity clearance is valid for a maximum of 12 months from the date it is completed and becomes invalid if my
condition changes. I also acknowledge that a Trustee (such as my employer, community/ tness centre, health care provider,
or other designate) may retain a copy of this form for their records. In these instances, the Trustee will be required to adhere
to local, national, and international guidelines regarding the storage of personal health information ensuring that the
Trustee maintains the privacy of the information and does not misuse or wrongfully disclose such information.
NAME ____________________________________________________ DATE _________________________________________
SIGNATURE ________________________________________________ WITNESS ______________________________________
SIGNATURE OF PARENT/GUARDIAN/CARE PROVIDER ____________________________________________________________________
For more information, please contact

www.eparmedx.com The PAR-Q+ was created using the evidence-based AGREE process (1) by the PAR-Q+
Email: [email protected] Collaboration chaired by Dr. Darren E. R. Warburton with Dr. Norman Gledhill, Dr. Veronica
Jamnik, and Dr. Donald C. McKenzie (2). Production of this document has been made possible
Citation for PAR-Q+ through nancial contributions from the Public Health Agency of Canada and the BC Ministry
Warburton DER, Jamnik VK, Bredin SSD, and Gledhill N on behalf of the PAR-Q+ Collaboration.
The Physical Activity Readiness Questionnaire for Everyone (PAR-Q+) and Electronic Physical Activity of Health Services. The views expressed herein do not necessarily represent the views of the
Readiness Medical Examination (ePARmed-X+). Health & Fitness Journal of Canada 4(2):3-23, 2011.
Public Health Agency of Canada or the BC Ministry of Health Services.
Key References
1. Jamnik VK, Warburton DER, Makarski J, McKenzie DC, Shephard RJ, Stone J, and Gledhill N. Enhancing the e ectiveness of clearance for physical activity participation; background and overall process. APNM 36(S1):S3-S13, 2011.
2. Warburton DER, Gledhill N, Jamnik VK, Bredin SSD, McKenzie DC, Stone J, Charlesworth S, and Shephard RJ. Evidence-based risk assessment and recommendations for physical activity clearance; Consensus Document. APNM
36(S1):S266-s298, 2011.
This document has been adapted (with permission) for inclusion in canfitpro documents.
01-01-2016
E6843/ACSM/F02.01d/560172/mh-R1
FIGURE 2.1 > continued
24
Embracing Physical Activity 25
Do you currently participate in regular exercise?

(Defined as performing planned, structured physical activity at least 30 min
at moderate intensity on at least 3 days per week for at least the last 3 months)
No Yes
If no, answer these two questions If yes, answer these questions
Do you have any Do you have any If yes:

Do you have signs or symptoms signs or symptoms discontinue
cardiovascular, suggestive of suggestive of Yes exercise and seek
metabolic, or cardiovascular, cardiovascular, medical clearance
renal disease?* metabolic, or metabolic, or before returning
renal disease?** renal disease?** to exercise
If yes to either or both of these questions: No

medical clearance is recommended before If yes:
beginning with light to moderate intensity medical clearance
exercise, progressing as tolerated is not necessary
Do you have
cardiovascular, Yes for moderate
metabolic, or intensity exercise
If no to both of these questions: renal disease?* but is
start with light to moderate intensity recommended
exercise and progress gradually over time before vigorous
intensity exercise
No
If no to both of these questions: continue with

moderate or vigorous intensity exercise and
gradually progress over time as desired
FIGURE 2.2 Preparticipation screening flowchart.

E6843/ACSM/F02.02/547911/mh-R1
*The question on cardiovascular, metabolic, or renal disease includes cardiac, peripheral vascular, or cerebrovascular
disease; type 1 and 2 diabetes; and renal diseases.
**The question on signs and symptoms includes concerns at rest or during activity and includes pain or discomfort
in the chest, neck, jaw, arms, or other areas that may result from ischemia (impaired oxygen supply to the heart);
shortness of breath at rest or with mild exertion; dizziness or syncope (fainting); orthopnea or paroxysmal nocturnal
dyspnea (abnormally uncomfortable awareness of breathing when lying down that is relieved by sitting or stand-
ing); ankle edema (swelling); palpitations or tachycardia (rapid heart rate); intermittent claudication; known heart
murmur; unusual fatigue or shortness of breath with usual activities.
Adapted by permission from American College of Sports Medicine, 2018.
If you do not currently engage in regular exercise, continue down the left side of the
flowchart and answer the two questions related to diseases and signs or symptoms. If
your answer is “no” to both of the questions, then you can begin with light to moder-
ate activity (i.e., intensity that causes a slight increase in heart rate and breathing) and
over time can continue to progress your exercise program as described in this book.
However, if you do have a known disease (even if you don’t have signs or symptoms
currently) or if you have signs or symptoms (even if you have not been diagnosed
with a disease), you should check with your health care provider before engaging in
exercise. Once you have received clearance to exercise, exercise at a light to moderate
level, with progression as appropriate given your health status.
If you do participate in regular exercise, continue down the right side of the flow-
chart. If you are experiencing any signs or symptoms, as described previously, then you
should stop exercising and check with your health care provider. After being cleared
to exercise, gradually progress with your exercise program as appropriate based on
your health status. If you do not have signs or symptoms but have been diagnosed
with disease, then recommendations related to checking with your health care pro-
vider depend on the level of exercise you are doing. If your exercise program focuses
on moderate-intensity activity (i.e., intensity that causes noticeable increases in heart
rate and breathing), then medical clearance is not required. However, if your exercise
program includes vigorous exercise (i.e., intensity that causes substantial increases in
heart rate and breathing), then medical clearance within the prior 12 months is recom-
mended (assuming no changes in signs or symptoms). If you have no known disease
and no signs or symptoms, then continue with your moderate- or vigorous-intensity
exercise program, or progress as appropriate.
Guidelines for selecting an appropriate level of activity and considerations for pro-
gressing your exercise program over time are introduced in the next section of this
chapter and described in more detail in the chapters in part II of this book.
Components of a Complete Exercise Program

A balanced exercise program is like a sturdy, four-legged chair. If one leg of a chair is
weak or too short, the chair isn’t stable. In the same way, ignoring one of the exercise
components will put your fitness program out of balance. Each component—aerobic,
muscular, flexibility, and neuromotor exercise training—is important and should be
considered (1, 3). Although you may have a slightly different focus than someone else,
to meet your own personal health or fitness goals, you need to address each of these
fitness components.
Aerobic Fitness
Aerobic fitness is also known as cardiorespiratory endurance. Aerobic activities are
those that require oxygen to provide energy and are typically described as involv-
ing large-muscle groups used in a repeated or rhythmic fashion (1). One of the most
popular aerobic exercises is walking. Other examples are jogging, running, bicycling,
swimming, using aerobic equipment (e.g., elliptical machines, stair climbers), tennis,
and team sports (e.g., basketball, soccer). When you are engaged in these activities,
you can feel your breathing rate go up and your heart beat faster as your body strives
to bring needed oxygen to your working muscles.
You should engage in aerobic exercise three to five days per week (1, 3). The intensity
(i.e., how hard you are working) depends on your fitness level and your current level
of activity. Some general guidelines are outlined in table 2.1, including aerobic activity
targets for intensity and overall time spent in aerobic activities each week (for now, focus
on the aerobic training column; resistance training is discussed in the next section).
Note the gradual progression of intensity listed in the table—starting with light to
moderate (e.g., walking) and then progressing to moderate-intensity activity (e.g., brisk
walking) or even to more vigorous activity for those who so desire (e.g., jogging).
Intensity and duration are inversely related, meaning if one is higher the other will be
TABLE 2.1 Aerobic and Resistance Training Targets Based on Activity Status
Activity status Aerobic training focus Resistance training focus
Beginner No prior activity: Focus is on light- to Select six exercises (one target-
(inactive with no moderate-level activity for 20 to 30 ing each of the following muscle
or minimal physical min over the course of the day. Accu- groups: hips and legs, chest, back,
activity and thus mulating time in 10-min bouts is an shoulders, low back, and abdomi-
deconditioned) option. Overall, your target is 60 to nal muscles). Begin with one set
100 min per week. of 10 to 15 repetitions twice per
Some prior activity (i.e., once you week. As you progress, your target
have met the target level of 60 to is one or two sets of 8 to 12 repe-
100 min per week): Focus is on light- titions done two to three days per
to moderate-level activity for 30 to week. (Note: For middle-age and
45 min per day. Accumulating time older adults with limited resistance
in 10-min bouts is an option. Overall, training experience, 10 to 15 rep-
your target is 100 to 150 min per etitions per set is recommended.)
week.
Intermediate Fair to average fitness: Focus is on Select 10 exercises (one target-
(somewhat active moderate activity for 30 to 60 min ing each of the following muscle
but overall only per day. Overall, your target is 150 to groups: hips and legs, quadriceps,
moderately 250 min per week. hamstrings, chest, back, shoulders,
conditioned) biceps, triceps, low back, and
abdominal muscles). Your target is
two sets of 8 to 12 repetitions on
two to three days per week. (Note:
For middle-age and older adults
with limited resistance training
experience, 10 to 15 repetitions
per set is recommended.)
Established Regular exerciser (moderate to vigor- You can continue with the inter-
(regularly engaging ous): Focus is on moderate- to vigor- mediate plan (but simply add more
in moderate to vig- ous-intensity activity for 30 to 90 min weight as you adapt), or you may
orous exercise) per day. Overall, your target is 150 to want to consider splitting your
300 min per week (duration depends workout and focusing more on
on intensity; more information on specific muscle groups on a given
this concept is given in chapter 5). day (more information on this
option is given in chapter 6).
lower. For moderate-intensity activity, the target duration is greater (e.g., 150 to 300
minutes per week); for vigorous-intensity activity, the time spent is less (e.g., 75 to 150
minutes per week). One person may find walking 10 minutes before and after work,
and during the lunch hour when at work, an effective way to reach 150 minutes per
week of moderate aerobic activity. Another person may enjoy jogging for 20 to 25
minutes three days per week for a total of 75 minutes per week of vigorous-intensity
activity. The options are almost unlimited. The point of examining these recommenda-
tions is to highlight the ranges with regard to frequency, intensity, and time, with the
understanding that benefits continue to increase at higher levels of activity—although
scientists have not identified the upper limit at which no additional benefits will be
realized (4). Chapter 5 includes more details on aerobic exercise, including two basic
fitness tests that can be used to help you estimate your level of aerobic fitness (the
one-mile walking test and the 1.5-mile run test).
Group exercise classes are one way to build aerobic fitness.
Muscular Fitness
Muscular fitness training is typically referred to as resistance training and addresses
muscular strength, muscular endurance, and power (1). Consider muscular strength
and muscular endurance as the two ends of the muscular fitness continuum. Muscular
strength is the maximum amount of force a muscle or muscle group can produce.
Strength is focused on single-effort activity such as moving a heavy box or lifting a
loaded barbell. Muscular endurance is the ability of a muscle or muscle group to exert
a force repeatedly over time or to maintain a contraction for a period of time. Examples
of muscular endurance are lifting a small child repeatedly or continuing to hold up a
child so he can see over a crowd at a parade. Repeated or sustained contractions in
other activities such as yoga or rock climbing also require muscular endurance. Muscular
power incorporates the aspect of time. Power is greater when you are able to do the
same movement in a shorter time or when more work can be done in the same time.
Picture being able to rise quickly from a chair or move efficiently up a flight of stairs.
Most activities involve aspects of muscular strength, endurance, and power; thus, in
this book the term muscular fitness is generally used.
Table 2.1 offers guidance regarding resistance training for beginning, intermediate,
and established exercisers. Note that you may be doing aerobic exercise regularly
(and thus be in the “established” category) but may be a beginner when it comes to
resistance training. For this reason, you should consider each component separately.
Your muscular fitness training program should include exercises for the major muscle
groups—chest, shoulders, arms, upper and lower back, abdomen, hips, and legs (1).
You should also train opposing muscle groups to maintain muscle balance, which
helps you avoid injury (e.g., include both low back exercises and abdominal exercises).
Your resistance training program consists of repetitions and sets. A repetition refers
to the act of lifting a weight one time; lifting the weight multiple times in succession
is called a set. Each muscle group should be trained in sets. You can repeat a given
exercise, or you can select different exercises that target the same muscle group. The
number of repetitions and sets depends on your goals. In general, individuals should
perform 8 to 15 repetitions and complete two to four sets of each exercise (1, 3). For
resistance training focused more specifically on muscular endurance, the repetition
number is typically higher (e.g., 15 to 25 repetitions) (1). For example, consider using a
body weight exercise like push-ups in which multiple sets of 25 could be performed.
To improve muscular fitness, you have to apply an overload, or stress beyond typical
use, to the muscle or muscle group. This concept of relative intensity of the resistance
training session is related to the number of repetitions and sets. If you cannot com-
plete eight repetitions, then the weight or resistance is too heavy. If you can exceed
15 repetitions, the weight or resistance is too light. When starting out, you may find
the need to make more frequent adjustments.
Including rest is key in order for the muscle to be able to adapt. When scheduling
resistance training sessions, do not train a given muscle group on two consecutive
days (1, 3). Some soreness may be experienced, but with gradual progression this can
be minimized. Consulting a fitness professional may be appropriate, especially if you
are unfamiliar with the various types of exercises or equipment. Muscular fitness can
be improved with resistance training, and examples of specific exercises are provided
in chapter 6, along with some simple muscular fitness assessments.
Flexibility
Flexibility is the ability to move a joint through its full range of motion, or in other words,
the amount of movement possible given the anatomical structure of the joint. Many
people consider flexibility a characteristic that either you have or you don’t. Although
some people naturally have a higher level of flexibility than others do, everyone has
the potential to improve flexibility even if gymnast-type flexibility isn’t a possibility.
The value of flexibility can be clearly seen in daily activities such as bending to tie
your shoes, looking over your shoulder to check for cars in traffic, securing a back
zipper, or engaging in recreational activities such as swimming or golfing.
Flexibility can vary greatly not only among people but also among the various
joints in the body. The ability to have full movement at the joint, also referred to as a
full range of motion, can be influenced by injury, disuse, and age. When a joint is not
used throughout its normal or potential range of motion, full movement of the joint is
lost over time. To improve flexibility, you need to include stretching exercises in your
exercise program (1, 3).
Stretching refers to exercises that move joints, along with the related muscles, ten-
dons, and ligaments, through their range of motion. Include stretching in your exercise
program at least two to three days per week, although daily time spent stretching pro-
vides greater potential benefits (1, 3). Typically, about 10 minutes allows you to stretch
the major muscle groups (neck, shoulders, back, pelvis, hips, and legs) (1). Chapter 7
includes more information about stretching, along with specific examples of stretches.
Neuromotor Exercise Training

Most exercise programs should also address functional fitness with neuromotor exer-
cise training (1). Your nervous system interacts with your muscles to move your body
as well as to optimize agility and balance. Aging can result in a loss of balance and
agility, thus leading to an increased risk of falling. Balance-enhancing activities, often
referred to as neuromuscular exercises (because of the brain–nerve and muscle con-
nection), are recommended for adults in the form of activities such as tai chi, Pilates,
and yoga, and for older adults who are at risk of falling or who have impairments in
mobility (1, 3). Chapter 8 includes a number of activities that can be included as part
of a neuromotor exercise training program.
Creating an Individualized Program

Creating an exercise program is not difficult, but it requires some thought and plan-
ning. The first step is often the hardest. If you have been reading from the beginning
of this book, you have seen compelling evidence regarding the health-related benefits
of physical activity. Knowledge is good, but now it is time to develop an action plan
by assessing where you are in your life and how you can find the motivation to move
forward. Consider the following list of questions and take a moment to reflect on your
answers:
• What aspect of my body or my current health situation makes me unhappy but
could be positively affected by a regular exercise program?
• What do I want to change and why?
• Am I willing to give up my current routine to make that change?
• Do I have the motivation to make that change?
• What has been my previous experience with personal health behavior change?
What worked? What didn’t? How can reflecting on my previous experience help
me this time?
Your exercise program should be developed within the framework of your answers
to these questions. An honest review of your current status can help to identify areas
of high fitness as well as areas that might need some improvement. With this in mind,
you then can consider the various program options and how they may work for you.
These areas are covered in the remainder of this chapter.
Reviewing Your Fitness Assessments

Self-analysis of your current activity level along with fitness testing results (various
assessments are found in chapters 5-8) provides helpful baseline information. Reflecting
on your current status is a good starting point. If you are already active, be encour-
aged to continue and to find additional ways to maintain or improve your fitness. If
you have realized shortcomings or are unhappy with some of your fitness assessment
results, do not be discouraged. No matter what your current level of fitness is, you
can always improve. This is true whether you are currently inactive or already active.
Fitness assessments are helpful to provide evidence of improvement over time
(1). Repeating the assessments periodically can provide objective evidence of your
improvement, or can show you areas that may need some extra attention. If you are
a beginner, you may want to include assessments more frequently (every two to four
months) because the feedback can be used to help you adjust your program. If you
are a more established exerciser, you will not experience substantial changes and thus
may need or want to conduct assessments only a couple of times per year. Charting
your scores along with the ranking for each assessment lets you watch for progress
over time. If you aren’t seeing improvement in a particular area, you may need to
increase your focus on that fitness component. If you are already at a good level of
fitness, then seek to maintain your fitness in that area.
Although the scores and rankings from fitness assessments are useful in establishing
a baseline as well as in marking your progress, your reasons for becoming active are
not likely linked to a number on a chart. More likely, your wake-up call was realizing
that lack of fitness prevents you from engaging fully in life activities. Consider the
following examples:
Aerobic Fitness
• Do you find yourself breathless going up a short flight of stairs?
• Do you avoid social or recreational situations that may involve physical activity?
• Are you unable to keep up with peers in recreational activities or sport competi-
tions?
Muscular Fitness
• Are you unable to lift a full bag of groceries from your vehicle?
• Do you struggle to hold your child or grandchild?
• Are you limited in your recreational pursuits by a lack of strength?
Flexibility
• Are you unable to reach over your shoulder to fasten a zipper?
• Do you find it difficult to look behind you to check for traffic when driving?
• Do you have to modify your movements (e.g., a golf swing) to compensate for
limited joint mobility?
Functional Fitness
• Do you find yourself unsteady when moving quickly from one position to another?
• Are you prone to falling?
Body Composition
• Are your clothes tighter than they were last year?
• Do you feel unhappy with your appearance because of weight gain?
• Does added body fat limit your enjoyment of recreational activities such as jog-
ging or cycling?
Although assessing each of the components of fitness is encouraged, acknowledge
that you are more than a score! Your quest for improved health and fitness relates to
how you function on a daily basis. Make the changes you need to fulfill your poten-
tial. The scores or rankings provided by the fitness assessments are simply intended
to help you monitor your progress.
Activity Program Options

As you look to initiate or add to your existing exercise program, you face a multitude
of decisions that may affect your adherence and the benefits you receive from the
exercise program. For example, should you exercise alone or participate with a partner
or in a larger group? Would it be best to join a community-based fitness facility or a

large commercial health club? What types of equipment should you buy? The sections
that follow provide assistance in navigating some of these decisions.
Should I Exercise Alone or in a Group?

Exercising alone is a viable option for many people. Unless you have health issues that
need to be professionally monitored, going solo with an exercise program can be very
satisfying. Exercising alone can be done at home, outdoors, or even at a health club
(many are now open 24 hours a day). If your schedule is busy, you may appreciate
the freedom of not having to coordinate your schedule with anyone else. The time
you spend exercising can be a chance to turn off your mind from the stress of the day
and focus on your exercise experience.
An important consideration when exercising alone at home or outdoors is safety.
Staying within a level of intensity appropriate to your current fitness level enhances
the safety of a home-based program. Exercising outdoors brings up safety issues in
terms of people, traffic, and weather conditions. When exercising outdoors, always
walk or run on a sidewalk, if available, and face traffic at the edge of the road when
a sidewalk is not available. When cycling, ride with traffic in a designated bike lane,
or as far to the right as possible in the outside lane when bike lanes are absent. Avoid
exercising in high heat and humidity, and always wear appropriate clothing and shoes
in cold, snowy, and inclement weather. Although listening to portable music devices is
enjoyable, use caution when exercising in places where you will encounter motor traffic
because these devices reduce the ability to attend to sounds that may be important for
safety. To help prevent accidents and injuries, never assume that others around you
are being diligent with respect to your safety. If you exercise in and around traffic,
wear bright and reflective clothing and be vigilant and careful in every way possible.
Although exercising alone is a great choice for some, many people prefer exercis-
ing with others. By involving your family members, friends, and coworkers in your
activity program, you can help each other make exercise a regular habit. In doing so,
you claim health and well-being benefits for yourself while also helping those around
you to do the same. You may also find opportunities to expand your social network
with others already involved in activities of interest to you.
Exercising in groups can take the form of organized classes in aerobics, spinning,
or kickboxing at fitness facilities, or of more informal situations such as mall-walking
groups. Most commercial health clubs and community fitness facilities offer a variety
of group exercise classes as part of the regular membership package. These classes
can be a great way to meet people with similar interests. Be sure to check what is
available when deciding where to join.
Community-based programs foster group dynamics that offer support and encourage-
ment, which can be highly beneficial regardless of your level of experience. Examples
include cycling clubs, running clubs, and ballroom dance groups. Such groups form
within communities either spontaneously, through the grassroots efforts of a group
of individuals, or by way of local agencies hoping to promote physical activity and
healthy living. Along with fitness benefits, such groups also typically provide a great
social outlet.
Should I Join a Fitness Facility or Exercise at Home?

Although there are many ways to participate in exercise and focus on health, one of
the most popular is membership at a fitness facility. Options include large commercial
health clubs, community fitness centers, and small storefront centers. Issues to con-
sider when making your choice are the services that are most important to you and
the cost of membership.
A great advantage of fitness facilities is the variety of options available for aerobic
and muscular fitness training. Most facilities have a number of treadmills, stationary
bikes, and elliptical machines, and many also include a swimming pool and areas to
play basketball and court-based sports. Likewise, many facilities offer a wide range of
weights and resistance machines for muscular fitness training. These options, along
with any number of group exercise classes and child care, make joining a fitness facil-
ity an attractive choice for many individuals and families.
When deciding whether to join a fitness facility, consider location, hours of opera-
tion, equipment, supervision, shower facilities, member services, and cost (see table
2.2). One other important part of your decision relates to the environment of the facil-
ity. Some exercisers are drawn to facilities that are family focused and more relaxed,
whereas others prefer a more serious athletic environment. Before joining, tour the
facility at the time of day you plan to exercise to get a clear picture. Many facilities
offer short-term memberships at very low cost, allowing you to see if the facility is a
good match for you. Careful consideration of each of these issues and others unique
to your circumstances can help you make your decision.
Rather than joining a health club or fitness facility, you may prefer to exercise in
the comfort and convenience of your own home. You can develop a very effective
fitness program at home with little to no equipment, or you may choose to look into
purchasing some exercise equipment. Examples of no-cost, equipment-free options
include calisthenics (such as push-ups, curl-ups, jumping jacks), walking or jogging
in place, flexibility exercises that require only a space on the floor, fitness-based pro-
gramming on public television, exercise DVDs from the local public library, or videos
available from reputable sources on YouTube and the Internet. With regard to the last
TABLE 2.2 Considerations in Selecting a Fitness Facility

Location • Is the facility located in a safe area?
• Is the facility easily accessible from work or home?
Hours of operation • Can you access the facility during the time of day that you plan to
exercise?
• How busy is the facility during this time?
• Will the pool be available for open swim when you want to swim?
Equipment • Is the equipment clean and in good repair?
• Does the facility have enough equipment to accommodate members?
Shower facilities • Are the shower and changing facilities clean and well-maintained?
• Does the facility provide a towel service?
Supervision • Are the employees properly trained and certified for their positions?
• Does the facility have an emergency action plan?
Member services • Does the facility have special incentive programs to enhance participa-
tion and motivation?
• Is the cost reasonable and affordable?
• Are staff members friendly and knowledgeable?
• Is child care available?
two options, it is beyond the scope of this book to evaluate all of the available fitness
programs, videos, and DVDs. If you choose these options, consider the credentials
of the people associated with the materials. In addition, take into account your own
personal style and follow the guidelines outlined in this book when choosing a home-
based program.
Although no-cost options present viable opportunities for physical activity, you may
want more variety in your home-based program. Purchasing some rather inexpensive
items can broaden the scope of activities you can do—for example, an exercise mat
for stretching or doing yoga, elastic tubing or medicine balls for resistance training, or
a stability ball to work on balance and coordination.
Exercise equipment is another consideration, depending on your budget and the
space you have available. The starting cost for exercise equipment likely is more than
a yearly membership to a local fitness facility or health club, but this may be a worth-
while investment when you consider the long-term use and convenience. If you decide
to purchase your own equipment for use at home, the challenge will be to meet your
personal fitness needs while simultaneously finding a good blend of price and qual-
ity. The following list of questions will help you purchase equipment that will provide
years of use rather than turning into a garage sale casualty:
• What are your fitness goals? If you plan to focus on a walking program, you don’t
need a treadmill with capabilities for an Olympian! However, if you have some
competitive goals in mind, be sure the equipment can withstand the rigors of
your training. Match your use with the construction and purpose of the equip-
ment and also the activities you most enjoy.
• How much space do you have available? Take time to measure your floor space.
A piece of equipment always looks much smaller in a showroom than it will in
your home. You will need some space around the equipment to allow for safe
usage, so calculate that into your plans. Some resistance training equipment has
a significant vertical component, so knowing ceiling height is also important.
• How much money do you want to spend? Home exercise equipment varies greatly
in price. Cost is always a consideration, but keep the first question in mind, too.
If a simple piece of equipment will fulfill your fitness goals, don’t be pulled into
purchasing more expensive equipment with options you will never use. Quality
should be a major consideration. One or two high-quality pieces of equipment
are better than a number of poor-quality items that do not provide the enjoy-
ment you anticipated.
• How does the equipment feel? You should try out any piece of equipment you
plan to purchase. You are not likely to buy a car based on viewing a picture in a
magazine. In the same way, you should take exercise equipment on a “test drive”
to ensure that it matches your needs. All moving parts should be smooth and
fluid, not jerky or rubbing. Also make sure the equipment fits—treadmill belts
should be long enough for your stride; stationary bikes should be adjustable to
allow about a 10-degree bend at your knee at the bottom of the pedal stroke;
and resistance training equipment should adjust to your limb lengths.
• Is assembly provided? When it comes to any home-based purchase, there are three
dreaded words: “to be assembled.” Some items may be simple to assemble, but
for others you may want to ensure that professional assembly is included in the
purchase price.
If you start out with this list of questions, you will maximize the benefits of home-
based exercise equipment and realize years of enjoyment.
Should I Hire a Fitness Specialist or Personal Trainer?

One other important variable you may want to consider when planning a new or
revised exercise program is hiring a fitness professional to help with assessment and
prescribe appropriate exercise. Though titles vary considerably within the fitness indus-
try, this kind of professional has typically been known as a personal trainer, health
fitness specialist, or exercise physiologist. Unlike the situation in the medical field,
mandated standards are not in place for personal trainers or fitness specialists, so you
should ask some specific questions to determine whether the person has appropriate
qualifications. A list of questions you can ask is presented in figure 2.3; several “no”
responses indicate that you may need to look elsewhere.
Until more uniform and rigorous hiring standards are in place within the fitness
industry, a “buyer beware” mindset seems to be appropriate and prudent. Your inter-
view should help you determine whether the prospective trainer is a good match for
you in terms of style and general approach to health and fitness. Some people prefer a
very nurturing and encouraging style, whereas others tend to respond more positively
to a trainer who has a lot of energy and is more demanding. Your task is to determine
what motivational style and approach best suits your personality.
One last question is whether hiring a fitness professional is a necessity or a luxury.
Most experts agree that meeting recommendations for physical activity does not require
a trainer, but having someone who is focused on helping you reach your health and
fitness goals can be very useful. Also, with some activities (e.g., resistance training),
guidance provided by a trainer not only enhances the experience but also promotes
FIGURE 2.3
Checklist for selecting a qualified personal trainer.
Do you have a certification from a nationally recognized organization such as ____ Yes ____ No
the American College of Sports Medicine* or the National Strength and Con-
ditioning Association?
Do you have a college degree in the health and fitness field? ____ Yes ____ No
Do you participate in continuing education to stay current in the field? ____ Yes ____ No
Do you have certifications in CPR and first aid? ____ Yes ____ No
Do you have liability insurance? ____ Yes ____ No
Do you have experience working with people similar to me in terms of age, ____ Yes ____ No
sex, and goals?
Do you use preactivity screenings and fitness assessments? ____ Yes ____ No
Do you include cardiorespiratory, muscular, and flexibility training in your pro- ____ Yes ____ No
gram?
*You can find ACSM-certified professionals in your area by looking at ACSM’s Pro Finder (see www.acsm.org).
From ACSM, 2017, ACSM’s complete guide to fitness & health, 2nd ed. (Champaign, IL: Human Kinetics).
safety. One reasonable option is to hire a trainer to conduct fitness assessments,

develop a comprehensive fitness program, and provide instruction and feedback in
the early stages of the program. Thereafter you may be able to consult with the trainer
periodically for updates.
Do I Need Special Apparel to Exercise?

Whatever your preference—solo exercise or in a group, home-based, or fitness facil-
ity—common considerations for safety and comfort are shoes and clothing. Attention
to these basic items can optimize your enjoyment and help you avoid injury that could
derail your exercise plans.
Before selecting a pair of shoes, determine your primary activity and the surface (e.g.,
pavement, exercise facility floor). Spend some time in an athletic shoe store consult-
ing with an expert regarding the type of shoe that will best serve your purpose. For
example, running shoes are constructed for forward motion rather than side-to-side,
so if you are taking an aerobic dance class or playing tennis, you want a shoe that is
constructed to handle lateral movements. Don’t fall into the trap of believing that the
most expensive shoe is the best. The most important factor when selecting a shoe is
good support and proper fit.
Clothing doesn’t have to be high priced to provide comfort during exercise. Select
clothing appropriate for the temperature and environmental conditions in which you
will be exercising. Clothing that is appropriate for exercise and the season can improve
your exercise experience. In warm environments, clothes that have a wicking capac-
ity are helpful in dissipating heat from the body. In contrast, it is best to face cold
environments with layers so you can adjust your body temperature to avoid sweating
and remain comfortable.
Deciding to take charge of your health and to improve your fitness is a powerful
resolution. Before getting started, a health status check is recommended to identify
any current concerns (including follow-up with your health care provider as needed)
in order to maximize safety when you are active. The benefits of physical activity are
so great that being active is recommended for most people. A complete exercise pro-
gram includes aerobic activity, resistance training, flexibility, and neuromotor exercise
training. With these tools in hand, reflect on your reasons for exercising and your
goals. Your exercise program will not be static but will likely change over time as you
continue to reflect on fitness assessments and develop new and more challenging goals.
THREE
Balancing Nutrition:
Recommended
Dietary Guidelines
Eating well, in combination with participating in a regular exercise program, is a posi-

tive step you can take to prevent and even reverse some diseases. Though nutrition is
a broad science, this chapter focuses on some of the basics, along with how to make
healthy choices in your daily food intake and how those choices can influence your
ability to be active.
Too often, people associate nutrition and diet with restriction and unappealing
options (note that the word “diet” refers to what you eat, not a particular weight loss
plan). This chapter presents a positive view of nutrition and offers suggestions for
taking control of your diet to improve how you feel. By providing your body with
needed calories and nutrients, you will fully fuel your body for physical activity and
exercise, as well as for competition if you are so inclined. Just as a car needs quality
fuel to run smoothly, your body needs a balance of nutrients to function optimally.
The Dietary Guidelines for Americans, published jointly by the U.S. Department
of Health and Human Services and the U.S. Department of Agriculture, provides gen-
eral guidance regarding nutrition for people 2 years of age and older. The Dietary
Guidelines provides advice about how good dietary practices can promote health and
prevent chronic disease.
The Dietary Guidelines for Americans includes the following five guidelines to
promote healthy eating (32):
1. Follow a healthy eating pattern across the lifespan.
2. Focus on variety, nutrient density, and amount.
3. Limit calories from added sugars and saturated fats and reduce sodium intake.
4. Shift to healthier food and beverage choices.
5. Support healthy eating patterns for all.
37
Key recommendations from these Guidelines include following a healthy eating pat-
tern that accounts for all foods and beverages within an appropriate calorie level (32).
A healthy eating pattern includes the following:
• A variety of vegetables from all of the subgroups—dark green, red and orange,
legumes (beans and peas), starchy, and other
• Fruits, especially whole fruits
• Grains, at least half of which are whole grains
• Fat-free or low-fat dairy, including milk, yogurt, cheese, and fortified soy beverages
• A variety of protein foods, including seafood, lean meats and poultry, eggs,
legumes (beans and peas), nuts, seeds, and soy products
• Oils
A healthy eating pattern limits the following:
• Saturated fats and trans fats, added sugars, and sodium.
• Consume less than 10 percent of calories per day from added sugars.
• Consume less than 10 percent of calories per day from saturated fats.
• Consume less than 2,300 milligrams (mg) per day of sodium.
• If alcohol is consumed, it should be consumed in moderation—up to one drink
per day for women and up to two drinks per day for men—and only by adults
of legal drinking age.
These Guidelines are an excellent place to start on the path to a healthier diet. The
next step is to look at the nutrients and distribution you require to meet your energy
needs.
People of all ages can benefit from healthy foods.

Balancing Nutrition 39
Nutrition and Overall Health

Researchers of nearly all chronic diseases have studied the role of nutrition. (The term chronic
is used to refer to diseases that often begin at a younger age and develop over time.) Six
of the top 13 causes of death are related to poor nutrition and inactivity. By rank, these are
heart disease (number 1), cancer (2), stroke (4), type 2 diabetes (6), chronic liver disease or
cirrhosis (12), and high blood pressure (13) (20). Obesity is related to many of these causes
of death; and although some have a genetic component, most are related to poor nutrition
and lack of exercise, both of which are lifestyle habits.
Chronic diseases resulting from poor nutrition also lead to other disabilities, resulting
in further loss of independence. For example, type 2 diabetes is one of the leading causes
of blindness and amputation (22). Hip fractures are typically a result of osteoporosis, and
people who suffer from a hip fracture are more likely to die within one year of their fracture
or require long-term care than people who do not suffer a hip fracture (23). Approximately
69 percent of people who have a first heart attack, 77 percent of those who have a first
stroke, and 74 percent of those with congestive heart failure have blood pressure higher
than 140/90 mmHg (i.e., hypertension) (4). Obesity is an epidemic, with about a third of
adults in the United States considered obese (8). Furthermore, about 17 percent of American
children and teenagers (2 to 19 years of age) are considered obese (24).
Researchers have reported that unhealthy eating and sedentary behavior cause around
400,000 deaths per year in the United States (21). Because most Americans consume diets
too high in total fat, trans fat, saturated fat, sodium, and sugar, and too low in whole grains,
fruits, vegetables, and fiber, poor health and death are often related to poor nutrition. The
combination of unhealthy diets and inactivity is the leading cause of death in the United
States, above tobacco and alcohol use, and far above drug use and motor vehicle accidents
(18). In addition, the health care costs of poor nutrition and inactivity are astronomical.
Healthier diets could save billions of dollars in medical costs per year and also prevent lost
productivity and, most important, loss of life.
Good nutrition and physical activity are the two most beneficial “medicines” you can
use to prevent disease and live a good-quality life. Take control! You owe it to yourself to
treat your body well.
Determining Calorie Needs

Because total calorie requirements are addressed throughout this chapter, this section
explains the factors that influence your daily caloric needs and shows you how to
estimate the number of calories you need. Total energy expenditure (TEE) is the total
number of calories your body needs on a daily basis and is determined by the following:
• Your basal metabolic rate (BMR)
• The thermic effect of food (also known as dietary-induced thermogenesis)
• The thermic effect of your physical activity
Basal metabolic rate is defined as the energy required to maintain your body at
rest (e.g., breathing, circulation). To precisely determine your BMR, you would need
to fast from 8 to 12 hours and then undergo a laboratory test in which you sit quietly
for about 30 minutes while the air you exhale is analyzed. This test determines how
many calories you are burning at rest. Basal metabolic rate is 60 to 75 percent of TEE.
Typically, the larger and more muscular a person is, the higher the BMR is.
The thermic effect of food is the energy required to digest and absorb food. The
thermic effect of food is measured similarly to BMR, although the measurement time
is usually about 4 hours after you have consumed a meal. The thermic effect of food
is 10 to 15 percent of your TEE.
The thermic effect of activity is the amount of energy required for physical activity.
It can be measured in a laboratory when you are exercising on a stationary bike or
treadmill. The thermic effect of activity is the most variable of the three major compo-
nents of TEE because it can be as low as 15 percent for sedentary people and as high
as 80 percent for athletes who train 6 to 8 hours per day.
One other component of TEE that plays a role is nonexercise activity thermogen-
esis (NEAT), which is energy expended in unplanned physical activity. Nonexercise
activity thermogenesis is characterized by any unplanned physical activity that is not
exercise but is more than just sitting still. This can include taking the stairs instead of
the elevator, sitting on a balance ball at your desk, parking farther from your destina-
tion in a parking lot, fidgeting, and other calorie-burning activities. By figuring out
BMR, thermic effect of food, thermic effect of physical activity, and NEAT, an estimate
can be made of how many total calories a person would need in a single day, or the
individual’s TEE.
Although determining your energy needs in a laboratory is precise, you do not
need to go to that expense to estimate the number of calories you use. Simpler yet
less precise methods of estimation require first calculating your BMR based on your
age, sex, height, and weight (13, 19) and then adding in the thermic effects of food and
of activity, but this method can be rather time-consuming. For general purposes, the
easiest way requires some simple math that allows you to quickly estimate your energy
needs. Keep in mind that this method, although the simplest, is the least accurate and
should be used only as a rough estimation. See table 3.1 for the estimated daily caloric
intake needed to maintain your current weight (34). To calculate your needed daily
calorie intake, look at the first column, then find the activity level that best represents
your current status. If you know your body weight in pounds, multiply that number
by the estimated number of calories per pound in the second column; if you know
your weight in kilograms, look at the third column in the table.
Take a moment to do this calculation based on your body weight and activity level.
Keep in mind that your final estimate is just that—an estimate. Your actual daily calo-
rie needs may vary somewhat, but this provides an approximate starting point. To
maintain your body weight, this is about how many calories you should consume. To
lose or gain weight, you will need to adjust your food intake accordingly.
Q&A
What is a calorie?
A calorie is defined as the heat required to raise the temperature of 1 gram of water 1
degree Celsius. Because this is a relatively small amount, scientists use the larger unit
Calories (uppercase C), also called a kilocalorie (abbreviated as kcal). The Calorie, or
kilocalorie, is equal to 1,000 calories. Food labels in the United States display Calories,
or kilocalories. This is all pretty technical and does not reflect typical usage in everyday
language. In this book, the word “calories” refers to Calories, or kilocalories (i.e., 1,000
calories), which is common usage.
TABLE 3.1 Approximate Daily Caloric Intake per Unit of Body Weight Needed
for Maintaining Desirable Body Weight
Calories per
Calories per pound kilogram of body
Activity level of body weight weight
Very sedentary 13 29
(restricted movement, e.g., as for a patient
confined to home)
Sedentary 14 31
(most Americans, office job, light work)
Moderate activity 15 33
(weekend recreation)
Very active 16 35
(meets ACSM standards for vigorous exercise three
times per week)
Competitive athlete 17 or more 38 or more
(daily vigorous activity in high-energy sport)
Adapted by permission from M.H. Williams, 2007, p. 404.
Determining Nutrient Needs

Nutrients include carbohydrates, proteins, fats, vitamins, minerals, and water. The first
three—carbohydrates, proteins, and fats—are found in larger (“macro”) quantities in
the body and thus are referred to as macronutrients. Vitamins and minerals are found
in smaller (“micro”) amounts and are referred to as micronutrients.
Macronutrients
Macronutrients (carbohydrates, proteins, and fats) provide energy for daily activities
and during exercise, recreational activity, and sport training. They provide slightly
different numbers of calories per gram, as follows:
• Carbohydrates provide about 4 calories per gram.
• Proteins provide about 4 calories per gram.
• Fats provide about 9 calories per gram.
These values show clearly that on a gram per gram basis, fat is much denser with
regard to calories than carbohydrate or protein. This is the reason a food high in fat
provides more calories than a food lower in fat. Chapter 18 provides additional infor-
mation on the macronutrients as they pertain to weight management. Although alcohol
is not a required nutrient, it has its own unique calorie content of 7 calories per gram.
Carbohydrates
Although some diets (e.g., the Atkins diet) seem to suggest that carbohydrates are the
villain when it comes to weight management, carbohydrates are actually vital for the
optimal functioning of your body. For example, your brain and central nervous system
rely on carbohydrate or glucose in the blood for energy. Carbohydrates are also an
important source of energy during physical activity. Without sufficient carbohydrate
in your diet, you will not be able to fully enjoy a vigorous workout or competition
because your body will not have the fuel it needs to perform.
Carbohydrates exist in the form of sugars, starches, and fiber. Sugars are naturally
found in items such as fruit and milk products. Sugar is also added to various products
for flavor and taste. Cutting down on products with added sugar is recommended (e.g.,
candy, nondiet soda, and fruit drinks). These are rather obvious, but checking food
labels can reveal added sugars that aren’t as obvious. When searching for added sugars
in foods, first check the ingredients list. Added sugars can be identified by many differ-
ent names, including brown sugar, corn sweetener, corn syrup, dextrose, high-fructose
corn syrup, glucose, honey, lactose, maltose, malt syrup, molasses, and sucrose. Be
especially careful when these items are listed among the first few ingredients on the
food label because components are listed in the order of predominance by weight
(31). Based on the 2015 Dietary Guidelines for Americans, the recommendation is to
limit calories from added sugars to 10 percent per day (30, 32).
Focusing on fruits, vegetables, and whole-grain products maximizes the health
benefits of carbohydrates. Starches are a more complex form of carbohydrate that the
body can use for energy and are found in products such as vegetables, dried beans,
and grains. Starches are different from sugars because they are chemically composed of
long chains of sugars linked together. Consumption of whole grains can help prevent
cardiovascular disease, type 2 diabetes, and other chronic diseases mainly because
they are high in vitamins and minerals, as well as antioxidants (15, 25). More informa-
tion on disease prevention appears in part IV of this book.
The third category of carbohydrate—fiber—includes parts of food that the body
cannot break down and absorb. Sources of fiber include vegetables, fruits, and whole
grains. Consuming higher-fiber foods promotes greater feelings of fullness as well as
bowel health. Higher-fiber diets have been found to reduce the risk of diabetes, colon
cancer, and obesity (32). Table 3.2 provides examples of good sources of carbohydrates,
including the contribution made by fiber (29).
Approximately 45 to 65 percent of your calorie intake should be from carbohydrates
(10). This is a relatively wide range to account for the variety of nutritional approaches
while avoiding deficiencies or adverse health consequences. Out of this 45 to 65 percent,
strive to consume a variety of these types of carbohydrates. Typical diets tend to over
consume the simple sugars and under consume starches and fiber. The Daily Value
listed on food labels (see the full discussion later in this chapter) is based on 60 percent
of the calorie intake. If you are active, or if you are a competitive athlete, keeping your
carbohydrate intake near the upper end of this range provides sufficient fuel for your
working muscles. Now that you know about how many calories you need per day, as
figured from table 3.1, you can determine how much carbohydrate is recommended.
For example, for someone who needs 2,500 calories per day, approximately 1,125 to
1,625 calories should be from carbohydrate. This would be calculated as follows:
2,500 calories per day  0.45 (45%) = 1,125 calories from carbohydrate
2,500 calories per day  0.65 (65%) = 1,625 calories from carbohydrate
To determine the number of grams of carbohydrate you need, recall that each gram
of carbohydrate supplies 4 calories. Simply take the number of calories from carbohy-
drate and divide by 4 to determine how many grams you need:
TABLE 3.2 Sources of Carbohydrates and Fiber

Carbohydrate Fiber per
Food Serving size per serving (g) serving (g)
Grains
Raisin bagel 1 whole 36 2
Whole-grain bread 1 slice 13 2
Raisin bran cereal 1 oz (30 g) 46 7
Brown rice 1 cup 46 4
Spaghetti 1 cup 43 3
Fruits
Banana, mashed 1 cup 51 6
Blueberries 1 cup 21 4
Figs, dried 2 figs 24 4
Grapefruit juice 6 fl oz (180 mL) 72 <1
Vegetables
Beans (dry), cooked 1 cup 45 to 55 13 to 19
Baked beans, canned 1 cup 47 18
Carrots, cooked 1 cup 12 5
Sweet potato 1 cup 54 5
Dairy
Milk, low or nonfat 1 cup 12 0
Yogurt, plain, skim milk 8 oz (240 g) 13 0
Cottage cheese, nonfat 1 cup 10 0
Source: U.S. Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.
1,125 calories / 4 calories per gram = 281 grams from carbohydrate

1,625 calories / 4 calories per gram = 406 grams from carbohydrate
Proteins
Proteins are made of small units called amino acids, which are considered the building
blocks of the body. Proteins promote muscle growth and are required for many body
functions, including assistance with chemical reactions and hormones. Even though
proteins can provide 4 calories per gram, you typically do not use protein for energy
unless you are deficient in your intake of carbohydrate or fat. This is so the protein
you consume can be used to promote growth and for normal body functions. See
table 3.3 for the protein content of various foods (29).
Proteins should account for about 10 to 15 percent of total calories (AMDR is 10 to
35 percent for adults—see What Do All the Abbreviations Mean later in this chapter
for a definition of AMDR) (10). As with carbohydrates, a range is provided to account
for differences in diet and to suggest a safe upper limit. Depending on your total calo-
rie intake, you may be near the low or high end of this range. Your personal protein
Reading Food Labels

Food labels are important windows of infor-
mation for products that have them (fresh
produce does not). Because there is not
Nutrition Facts
8 servings per container
enough room to place all the nutrient infor-
mation on a food label, the label provides
Serving size 2/3 cup (55g)
only a quick look at the nutrient content. Amount per serving
Reading labels, however, can be confusing;
the following clarifies the information that Calories 230
labels provide. See figure 3.1 for an example % Daily Value*
of a food label (33).
Total Fat 8g 10%
Serving Size Saturated Fat 1g 5%
Trans Fat 0g
Serving size is usually the first item listed on
Cholesterol 0mg 0%
a food label. Serving sizes are standardized
for similar foods. Pay close attention to the Sodium 160mg 7%
serving size, because in some cases, food Total Carbohydrate 37g 13%
companies package items in a set of two or Dietary Fiber 4g 14%
more (i.e., the serving size is half of the total Total Sugars 12g
amount in the package). Consider a regular- Includes 10g Added Sugars 20%
size bag of microwave popcorn. If you eat Protein 3g
the whole bag, you have consumed two or
three servings of popcorn! Some products Vitamin D 2mcg 10%
list values per serving as well as per package. Calcium 260mg 20%
Paying attention to the serving size helps you Iron 8mg 45%
track your calorie intake and avoid overeating
Potassium 235mg 6%
and gaining weight over time.
* The % Daily Value (DV) tells you how much a nutrient in
a serving of food contributes to a daily diet. 2,000 calories
Calories and Calories From Fat a day is used for general nutrition advice.
You should always check the total number of

calories provided in a food item, as well as FIGURE 3.1 Sample food label.
Source: E6843/ACSM/F03.01/547919/mh-R1
U.S. Department of Health and Human Services.
requirement is based on your body weight; you should consume approximately 0.36
grams of protein for each pound of body weight. Simply multiply your body weight
in pounds by 0.36 to determine approximately how many grams of protein you need
to consume each day. If you know your body weight in kilograms, multiply that value
by 0.8 (3). For example, for a 150-pound or a 68-kilogram person, this would be fig-
ured as shown:
150 pounds  0.36 = 54 grams protein  4 calories/gram = 216 calories from
protein
68 kilograms  0.8 = 54 grams protein  4 calories/gram = 216 calories from
protein
Note that protein requirements are increased for athletes and are different depend-
ing on the sport, the intensity and frequency of the workout, and how experienced
the total number of calories from fat. Paying attention to serving size is key to determining
your overall calorie intake of each food item. As a quick guide to calorie intake, consider
the following (31):
• A food item providing 40 calories per serving is considered “low calorie.”
• A food item providing 100 calories per serving is considered “moderate calorie.”
• A food item providing 400 calories or more per serving is considered “high calorie.”
Throughout the course of a typical day, you will likely consume food items in various
categories. As long as you keep an eye on the total calories you consume over the course
of the day, you will be able to remain in energy balance (i.e., your consumed calories will
match the number of calories you expend).
Percent Daily Value

Another item to pay attention to on a food label is the “% Daily Value” (%DV) listed for
certain nutrients on all food labels. These values are based on a 2,000-calorie diet. Although
this caloric intake might not be a direct match of the calories you need on a daily basis, it
does provide general guidance and covers a wide range of people. Daily value reflect recom-
mended levels of intake. For some nutrients (e.g., total fat, saturated fat, cholesterol, and
sodium), it is better to aim to consume less than the recommended amount; however, for
others, such as total carbohydrate and dietary fiber, it is important to try to consume at least
the recommended amount. In general, a %DV of less than 5 percent is considered low, and
20 percent or greater is considered high (31).
When looking at the section of the label focused on fat, note that both saturated and
trans fats are listed. You should restrict trans fats as much as possible from your diet and
consume no more than 10 percent of total calorie intake in the form of saturated fat. Simi-
larly, keeping cholesterol and sodium levels in check is important. For carbohydrate, the
subcategories of dietary fiber, sugars, and added sugars are listed. Limit amounts of added
sugars. You should try to increase, rather than limit, your intake of dietary fiber.
the athlete is. Typical recommendations for strength-trained athletes (e.g., American
football players, bodybuilders) and endurance athletes (e.g., marathon runners) are
between 0.55 and 0.77 grams of protein per pound of body weight (or 1.2 to 1.7 grams
Q&A
Do protein requirements change with age?
It is often believed that as individuals age, protein needs change. This is not necessarily
true for the average healthy adult. The Dietary Reference Intakes recommend that adult
males consume 56 grams of protein per day and adult females consume 46 grams of
protein per day, regardless of their age (29). It is important to remember that these
numbers are general guidelines for the average individual. Protein needs always vary
depending upon the individual.
TABLE 3.3 Protein Content of Various Foods

Food Serving size Protein per serving (g)
Meat (including turkey, pork) 3 oz (85 g) 24
Fish (including trout, perch, haddock, flounder, tuna) 3 oz (90 g) 20 to 22
Beans (including pinto, kidney, black, navy) 1 cup 13 to 15
Yogurt, plain, skim milk 8 oz (226 g) 13
Cinnamon–raisin bagel 4-in. (10 cm) 9
Peanuts 1 oz (28 g) 8
Hard-boiled egg 1 large 6
Raisin bran cereal 1 cup 5
Whole wheat bread 1 slice 4
Sweet potato 1 potato 3
Squash 1 cup 2
Orange 1 cup 2
Banana 1 banana 1
Source: U.S. Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.
of protein per kilogram of body weight) (3). Because many Americans already consume
more than the Recommended Dietary Allowance for protein, athletes or other highly
active people may already be consuming adequate protein. For those with inadequate
intake, increased focus on consuming a variety of protein foods is recommended (30).
Fats
Fats, also called lipids, are provided in the diet from such sources as animal protein,
butter, oils, nuts, and many refined products. Fats are often thought of as bad, a myth
perpetuated by the many fat-free products flooding store shelves. However, fats are
needed in appropriate amounts for normal functioning in the body (3). For example,
lipids are the main component of each cell in your body. In addition, fat is a major
source of energy, especially when you are at rest or performing low- to moderate-
intensity physical activity. Excessive consumption of fat is unhealthy, but concerns
also arise when fat intake is too low. A balanced approach to fat intake provides the
necessary amount of fat for optimal health.
Fats are present in a number of forms, including saturated fats, monounsaturated fats,
and polyunsaturated fats. These designations have to do with the chemical structure
of the fat. Trans fats are found naturally in some animal products (mainly meat and
dairy products), but also are a result of a manufacturing process called hydrogenation.
Hydrogenation changes the structure of a fat to make it more stable and as a result
more like saturated fats (which are solid at room temperature). Food companies hydro-
genate fat to increase the shelf life of the product, to make it taste more like butter, and
to save money because it is less expensive to hydrogenate oil than it is to use butter.
In general, health concerns result from consuming too much saturated and trans fats.
Trans fats have been shown to increase the “bad” cholesterol in blood (low-density
lipoprotein cholesterol, or LDL-C), even more so than saturated fats. Sources of trans
fats include animal products, margarine, and snack foods. The good news is that as a
result of health concerns, the food industry is reformulating many products to remove
or at least reduce the amount of trans fat. Many restaurants have also now gone “trans
Determining Calorie Needs and Nutrient Ranges

Determining the number of required calories and target amounts from carbohydrates, fats,
and proteins requires some simple calculations. As an example, consider a very active female
(body weight is 135 pounds or 61.4 kg) who is in training for a marathon and includes
resistance training a couple days per week as well. The first step is to determine how many
calories are needed and then what targets she should have for various nutrients.
To provide an estimate of her calorie needs, check table 3.1 for the number of calories
she needs per unit of her body weight. She is in the “very active” category given her run-
ning and resistance training activities. Thus, to determine calories needed, her body weight
(135 pounds) is multiplied by 16.
135  16 = 2,160 calories
To keep things simple for calculating, round this off to 2,100 calories needed per day.
Next the amount of calories she needs to consume from carbohydrates, fats, and proteins
is determined. Starting with protein is easiest because this is based on her body weight.
Because of her higher level of endurance training, an appropriate target is 0.55 grams per
pound of body weight. Thus, body weight is multiplied by 0.55:
135  0.55 = 74.25 grams of protein
To check the percentage of calories from protein, multiply the grams by 4 (because there
are 4 calories per gram of protein):
74.25  4 = 297 calories from protein
Thus, about 14 percent of her calories should be from protein (297 calories from protein
divided by 2,100 total calories = 0.14, which is the decimal representation of 14 percent). For
carbohydrate, an appropriate amount for someone with her high level of aerobic training is
60 percent of calories, so the remaining 26 percent should come from fat. The calculations
are as follows:
2,100  0.60 = 1,260 calories from carbohydrate
2,100  0.26 = 546 calories from fat
These calculations provide some general targets to help create balance in her diet. Not
every meal has to fall precisely within these percentages; rather, this is more appropriate to
consider over the course of the entire day. Some meals may be higher in protein, whereas
others may have more fat or carbohydrate. She needs to reflect on the foods and bever-
ages consumed over the course of the day rather than becoming too focused on each food
item or meal.
Now it’s your turn! Take this time to calculate your estimated calories from carbohydrate,
protein, and fat. You can start with your daily caloric needs that you calculated earlier in this
chapter. Remember that when calculating your calories you should choose the appropriate
percentages for your lifestyle based on the ranges for each category. The ranges are 45 to
65 percent for carbohydrate, 10 to 15 percent for protein, and 20 to 35 percent for fat.
fat free.” Companies that make processed food products are required to list the amount
of trans fat in their products. Although some products have labels that state they are
“trans fat free,” this actually means that they contain no more than 0.5 percent trans fat.
Monounsaturated fats, such as olive oil, canola oil, avocados, walnuts, and flaxseeds,
have been shown to be protective against heart disease and type 2 diabetes mellitus.
That is not to say that you can consume as much monounsaturated fat as you want;
however, selecting monounsaturated fats instead of saturated fats may lead to better
health (e.g., healthier blood cholesterol levels). Polyunsaturated fats, such as safflower
oil, corn oil, and fish oils, have also been shown to be protective against many diseases.
Fish oils (eicosapentaenoic [EPA] and docosahexaenoic [DHA]) have been shown to
decrease inflammation within the body and may protect against heart disease, type 2
diabetes, and arthritis. This does not mean that EPA and DHA are protective against
everything, but they are important to overall health. Therefore, you should try to con-
sume 2 to 3 ounces (56 to 85 g) of fatty fish (e.g., tuna, salmon, and sardines) at least
two days per week (30). Fish oil supplements may also be warranted (consult with
your health care provider to see if this is appropriate for you).
Saturated fats are found in products such as butter, cheese, meat, palm oil, and
whole milk. Because of the increased risk of disease associated with saturated fats,
less than 10 percent of your calories should come from saturated fats (30, 32), with an
even better target of less than 7 percent (32). Trans fats also should be limited to as
little as possible (30). Because of the focus on saturated and trans fats, the nutrition
labels on food products include total fat as well as the amount of saturated and trans
fats (see figure 3.1).
Although not technically a fat, cholesterol is in the lipid family and is found in animal
products. Your body needs a certain amount of cholesterol; thus, even if your diet
contained none, the liver would produce what your body needs. The problem arises
when cholesterol levels in the blood become too high. Total blood cholesterol levels,
as well as LDL-C levels, are predictors of heart disease (for more information, see
chapter 12). Although you consume cholesterol in your diet, a major factor influencing
your blood cholesterol levels is the amount of saturated and trans fats you consume.
Thus, limiting saturated fat intake to no more than 10 percent of your calories is rec-
ommended (no more than 7 percent is even better) (30, 32).
Total fat intake should be between 20 and 35 percent of calories (30). Most of these
calories should come from monounsaturated and polyunsaturated fats (e.g., fish, nuts,
vegetable oils), and your consumption of saturated fat should be limited. For example,
for someone with a target of 2,500 calories per day, total fat intake should be between
20 and 35 percent of total calories. In this example, a target of 28 percent is selected
(middle of the range). This would be approximately 700 calories from fat and would
be calculated as follows:
2,500  0.28 = 700 calories
To keep saturated fat at no more than 10 percent of total calories, the calories from
saturated fat would total only 250, determined as follows:
2,500  0.10 = 250 calories from saturated fat
To determine how many grams this represents, the calories from fat can be divided
by 9 (recall that each gram of fat provides 9 calories). Thus, in this example, total fat
would be around 78 grams (700 / 9 = 78), and saturated fat would be no more than
around 28 grams (250 / 9 = 28).
Some of the food groups contributing to saturated fat intake are cheese, beef, milk
products, frozen desserts, snack foods (e.g., cookies, cakes, doughnuts, potato chips),
butter, salad dressings, and eggs. Making small changes in the foods you select could
result in meaningful decreases in the saturated fat and calories you consume. See table
3.4 for some comparisons between higher- and lower-fat food selections (30).
TABLE 3.4 Food Selection Alternatives for Lower Saturated Fat Consumption
Food Higher-fat option Lower-fat option
Cheddar cheese Regular cheddar cheese Low-fat cheddar cheese
(1 oz or 28 g) (6 g saturated fat; 114 calories) (1.2 g saturated fat; 49 calories)
Milk Whole milk, 3.24% Low-fat milk, 1%*
(1 cup) (4.6 g saturated fat; (1.5 g saturated fat;
146 calories) 102 calories)
Frozen desserts Regular ice cream Low-fat frozen yogurt
(1/2 cup) (4.9 g saturated fat; (2.0 g saturated fat;
Ground beef Regular ground beef, 25% fat Extra-lean ground beef, 5% fat
(3 oz or 85 g, cooked) (6.1 g saturated fat; (2.6 g saturated fat;
Chicken Fried chicken, leg with skin Roasted chicken, breast, no skin
(3 oz or 85 g, cooked) (3.3 g saturated fat; (0.9 g saturated fat;
Fish Fried fish Baked fish
(3 oz or 85 g) (2.8 g saturated fat; (1.5 g saturated fat;
Ranch dressing Regular ranch dressing Light ranch dressing
(2 Tbsp or 30 mL) (2.5 g saturated fat; (1.0 g saturated fat; 80 calories)
140 calories)
Mayonnaise Regular mayonnaise (1.5 g Light mayonnaise
(1 Tbsp or 13 g) saturated fat; 90 calories) (0.5 g saturated fat; 35 calories)
*Skim milk would decrease the saturated fat to 0 grams and only 80 calories.
Micronutrients
Micronutrients include vitamins and minerals. Minerals and vitamins, although part of
energy-yielding reactions in your body, cannot provide energy directly. Many have anti-
oxidant, or cell-protecting, functions (e.g., vitamins A, C, and E; copper; iron; selenium;
and zinc). It is important to consume the DRI amounts for vitamins and minerals (or at
least obtain 70 percent of the DRI) to maintain overall health (9, 10). It is beyond the
scope of this chapter to discuss all the vitamins and minerals in detail; however, table
3.5 provides a listing of the major vitamins and minerals, including common sources
as well as concerns with consuming too much or too little (11, 34).
You may be feeling overwhelmed thinking about consuming each of the macro-
nutrients and the micronutrients (all the vitamins and minerals) each day. However,
if you consume a diet that is varied, includes five to eight servings of fruits and
vegetables per day, and is composed mostly of whole foods and less of processed
foods, you will be doing your body good. You may also feel daunted by the idea of
consuming five to eight servings of fruits and vegetables per day, but remember that
these servings include fruits and vegetables (not five to eight servings of each!), and
that a serving can be a medium banana, 4 ounces (118 mL) of 100 percent fruit juice,
1/2 cup of broccoli, and the like. The website ChooseMyPlate.gov can help you better
understand serving sizes, as well as your particular requirements. See figure 3.3 for a
peek at the premise behind the plate (28). When making food choices, consider the
following simple guidelines:
• Whole grain is better than processed or white grain.
• More color is better than less color (e.g., dark green leafy vegetables, deep red
vegetables and fruits, and dark blue or purple fruits have more vitamins and
minerals than those with less color).
• Less-processed foods are best.
Often, contemplating how to improve your diet is difficult because it is hard to know
where to start. As with any change it is important to focus on short-term and long-term
goals. Consider a long-term goal of cutting down on fat intake as well as improving
the nutrient content of your diet (e.g., increasing consumption of whole grains, fruits,
What Do All the Abbreviations Mean?

Understanding what you need in your diet can be difficult. You can gain clarity by examin-
ing the Dietary Reference Intakes (DRIs) and Acceptable Macronutrient Distribution Range
(AMDR), which are reference values and ranges for the amounts of nutrients your body
needs. This looks like alphabet soup; however, each set of standards is helpful (9, 10).
DRI
DRI is an umbrella term. It includes the Estimated Average Requirement (EAR), the Recom-
mended Dietary Allowance (RDA), the Adequate Intake (AI), and the Tolerable Upper Intake
Level (UL). The DRIs are focused on the nutrition requirements of nearly all healthy people
(i.e., they focus on 97 percent of that population). The DRIs are set by a committee estab-
lished by the Food and Nutrition Board of the National Academy of Sciences.
• EAR—The nutrient values established when there is enough scientific information.
Once an EAR is established, an RDA can be established for that particular nutrient.
• RDA—Target values established by scientists with a focus on preventing nutrition-
related diseases.
• AI—Values set for nutrients when there is not enough scientific evidence to support
establishing the RDA.
• UL—The upper limits established for nutrients to prevent toxic consumption levels
(11). These were set because so many people take vitamin and mineral supplements.
AMDR
The AMDR is not under the main umbrella of DRIs but rather provides ranges for the amount
of carbohydrates, fats, and proteins (i.e., macronutrients) you should consume. The macro-
nutrients are given in a range because the requirements vary among people more than those
of the micronutrients (i.e., vitamins and minerals, which are covered by the DRI).
It is not necessary to obtain 100 percent of the established DRI for every nutrient every
day; however, it is good to strive for at least 70 percent of the established DRI per day for
each nutrient (9, 10). As you will see later in this chapter, the AMDR also provides guidance
for dietary choices. All of the nutritional choices you make on a daily basis can make a dif-
ference for your health.
TABLE 3.5 Vitamins and Minerals
Vitamins
Requirement
Vitamin (adults under 50)* Functions Deficiency Toxicity Food sources
Thiamin Males: Needed for car- Weakness, Not identified Fortified breads
(vitamin B1) 1.2 mg/day bohydrate and fatigue, and cereals,
Females: protein metabo- psychosis, whole grains,
1.1 mg/day lism and func- nerve damage lean meats
tioning of the (e.g., pork),
heart, muscles, fish, soybeans
and nervous
system
Riboflavin Males: Needed for (Rare) Fatigue, Not identified Lean meats,
(vitamin B2) 1.3 mg/day energy produc- sore throat, eggs, nuts,
Females: tion and red and swollen green leafy
1.1 mg/day blood cell pro- tongue vegetables, milk
duction and milk-based
products,
fortified cereals
Niacin Males: Needed for Pellagra Liver damage, Poultry, dairy
(vitamin B3) 16 mg/day energy produc- (symptoms peptic ulcers, products, fish,
Females: tion and health include skin rashes, lean meats,
14 mg/day of digestive diarrhea, skin flushing nuts, eggs
system, skin, and dementia,
nerves and
dermatitis)
Pantothenic Males and Needed for Rare Typically no Eggs, fish,
acid females: 5 mg/day energy toxicity milk and milk
(vitamin B5) production products, lean
beef, legumes,
broccoli
Biotin Males and Needed for Rare Typically no Eggs, fish,
females: energy toxicity milk and milk
30 mg/day production products, lean
beef, legumes,
broccoli
Vitamin B6 Males: Needed for Dermatitis, Neurological Beans, nuts,
1.3 to 1.7 mg/day protein sore tongue, disorders and legumes, eggs,
Females: metabolism, depression, numbness meats, fish,
1.3 to 1.5 mg/day immune and confusion whole grains,
nervous system fortified breads
functions and cereals
Folate Males and Needed for cel- Diarrhea, Not identified Beans and
females: lular growth, fatigue, legumes, citrus
400 mg/day replication, headaches, fruits, whole
regulation, and sore tongue, grains, dark
maintenance poor growth green leafy
vegetables,
poultry, shellfish
> continued
51
Table 3.5 > continued
Vitamins
Requirement
Vitamin (adults under 50)* Functions Deficiency Toxicity Food sources
Vitamin B12 Males and Needed in red Anemia, Not identified Eggs, meat,
females: blood cell for- numbness, poultry, shell-
2.4 mg/day mation, neuro- weakness, fish, milk and
logical function; loss of bal- milk products
role in metabo- ance
lism
Vitamin C Males: 90 mg/day Needed for Dry–splitting Gastro- Citrus fruits, red
Females: 75 mg/ its antioxidant hair, gingivi- intestinal and green pep-
day properties, iron tis, dry skin, disturbances pers, tomatoes,
absorption, and depressed (cramps and broccoli, greens
role in immune diarrhea)
connective function,
tissues (skin, slow wound
bones, and car- healing
tilage)
Vitamin A Males: Important role Night Toxic at Eggs, milk,
900 mg/day in vision, as well blindness, higher doses, cheese, liver,
Females: as maintenance decreased birth defects kidney
700 mg/day of healthy immune (beta-carotene,
teeth, bones, function which can be
and skin converted into
a form of vita-
min A, is found
in orange and
dark green veg-
etables)
Vitamin D Males and Needed for Rickets Kidney Skin exposure
females: calcium (in children) stones; to sunlight; fish,
5 mg/day absorption and osteopo- calcium fortified milk
and for bone rosis, osteo- deposits in
growth and malacia, heart and
remodeling or both (in lungs
adults)
Vitamin E Males and Needed for Rare Increased risk Wheat germ,
females: its antioxidant of death at nuts, seeds,
15 mg/day properties and higher doses vegetable oils
has an impor- (400 IU or
tant role in higher)
immune
function
Vitamin K Males: Major role in Excessive Not identified Green
120 mg/day blood clotting bleeding due vegetables and
Females: to clotting dark-colored
90 mg/day impairment, berries
more likely
to bruise
52
Minerals
Requirement
Mineral (adults under 50) Functions Deficiency Toxicity Food sources
Calcium Males and Needed for Numb- High Milk, cheese,
females: 1,000 bone growth ness, muscle amounts for yogurt, leafy
to 1,200 mg/day and mainte- cramps, con- a long time green vegetables
nance, muscular vulsions, leth- can increase
contractions, argy, abnormal risk of kidney
cardiovascular heart rhythms, stones
and nervous low bone
system func- mineral density
tions, hormone
and enzyme
secretions
Iron Males: Major role in Iron deficiency Fatigue, Dried beans,
8 mg/day oxygen trans- anemia, lack dizziness, eggs, liver, lean
Females: port in the of energy, nausea, red meat,
18 mg/day blood headache, vomiting, oysters,
(8 mg/day if 51 dizziness, weight loss, salmon, whole
years of age) weight loss shortness of grains
breath
Zinc Males: Major role in Slow growth, Vomiting, Oysters, beef,
11 mg/day energy produc- impaired abdominal pork, lamb,
Females: tion, immune immune func- cramps, diar- peanuts,
8 mg/day function, and tion, hair loss, rhea, and peanut butter,
wound healing delayed heal- headaches legumes
ing of wounds, can occur
problems with with large
sense of taste amount of
and smell supplements
Chromium Males: Enhances the Impaired Not identified Beef, liver,
35 mg/day function of insu- glucose from dietary eggs, chicken,
Females: lin and involved tolerance sources bananas,
25 mg/day with metabo- spinach,
lism of fat and apples, green
carbohydrate peppers
Magnesium Males: Major role in (Rare) Muscle No estab- Dark green
400 to 410 mg/ proper muscle weakness, lished upper leafy veg-
day and nerve sleepiness limit for etables, nuts,
Females: function dietary whole grains,
310 to 320 mg/ intake soy products
day
Selenium Males and Helps with anti- (Rare) Joint, (Rare) Vegetables,
females: oxidant function bone disease, Selenosis (gas- fish, shellfish,
55 mg/day to prevent mental trointestinal grains, eggs,
cellular damage retardation upset, hair chicken, liver
loss, fatigue,
irritability,
some nerve
damage)
> continued
53

Minerals
Requirement
Mineral (adults under 50) Functions Deficiency Toxicity Food sources
Copper Males and Role in the Anemia and Poisonous Organ meats
females: formation of red osteoporosis in large (kidneys, liver),
900 mg/day blood cells as amounts oysters and
well as healthy other shellfish,
blood vessels, whole grains,
nerves, immune beans, nuts,
system, and potatoes, dark
bones leafy greens
Iodine Males and Major role in Goiter or (Rare) Iodized salt,
females: the metabolism hypothyroidism Reduced func- seafood (e.g.,
150 mg/day of cells and in tioning of the cod, sea bass),
normal thyroid thyroid gland kelp
function
Phosphorus Males and Major role in (Rare) Available (Rare) Can Milk and milk
females: the formation widely in the form deposits products, meat
700 mg/day of bones and food supply in muscle
teeth; involved
in the utilization
of fats, carbohy-
drate, and
protein for
growth and
maintenance
of cells, and for
energy
production
*Requirements vary for different ages and status (e.g., pregnancy, lactation). Values given here represent average adults
under 50 years of age. For more information on specific requirements, see http://fnic.nal.usda.gov/dietary-guidance/dietary-
reference-intakes and then find the DRI under “Topics A-Z” on the top navigation bar.
Sources: Food and Nutrition Board of the Institute of Medicine and U.S. National Library of Medicine.
and vegetables). A short-term goal might be, I will pack my lunch (including vegetable
sticks, lean meat sandwich on whole-wheat bread, piece of fruit, and a yogurt cup)
rather than stopping at fast-food restaurants each day for the upcoming week. This is a
SMARTS goal (see chapter 4 for more on SMARTS goals) (1). It is specific in terms of the
activity as well as the time frame. At the end of the week, you can reflect on whether
you packed a lunch (measurable). The goal provides for specific action to be taken
(i.e., it is action-oriented) and is an activity that can be accomplished without exces-
sive difficulty (i.e., it is realistic). A specific time frame is provided so that the action
starts now rather than being too open-ended (i.e., it is timely). And finally, as you set
goals, each will be self-determined. Following are other examples of short-term goals:
• To stop at a local farmer’s market each weekend for the next month to select
enough fruit to provide at least two selections each day
• To include a salad with romaine lettuce, tomatoes, onions, peppers, and carrots,
topped with low-fat vinaigrette dressing, for dinner on at least two days during
the upcoming week
Maximize Nutrient Density

Nutrient density reflects foods and beverages that provide vitamins and minerals with little
or no added fats, sugars, refined starches, or sodium (30, 32). For example, dairy products
are excellent sources of calcium, but many milk options are available. Consider 2 percent
milk or nonfat (skim) milk. Which one would be preferred to optimize calcium intake while
minimizing caloric intake? A 1-cup serving of each provides the same amount of calcium,
vitamins, carbohydrate, and protein, but the 2 percent milk has a third more calories than
the nonfat milk, all coming from added fat. See figure 3.2 for a comparison of the food
labels for the two (31). Thus, the nonfat milk might be a better option since it provides the
same amount of calcium at a lower number of calories.
Reduced-fat milk (2% Milkfat) Nonfat milk
Nutrition Facts Nutrition Facts

1 serving per container 1 serving per container
Serving size 1 cup (236ml) Serving size 1 cup (236ml)
Amount per serving Amount per serving
Calories 120 Calories 80

% Daily Value* % Daily Value*
Total Fat 5g 8% Total Fat 0g 0%
Saturated Fat 3g 15% Saturated Fat 0g 0%
Trans Fat 0g Trans Fat 0g
Cholesterol 20mg 7% Cholesterol 5mg 7%
Sodium 120mg 5% Sodium 120mg 5%
Total Carbohydrate 31g 10% Total Carbohydrate 11g 4%
Dietary Fiber 0g 0% Dietary Fiber 0g 0%
Total Sugars 11g Total Sugars 11g
Includes 0g Added Sugars Includes 0g Added Sugars
Protein 9g Protein 9g
Vitamin D 0mcg 25% Vitamin D 0mcg 25%

Calcium 0mg 30% Calcium 0mg 30%
Iron 0mg 0% Iron 0mg 0%
Potassium 0mg 0% Potassium 0mg 0%
* The % Daily Value (DV) tells you how much a nutrient in * The % Daily Value (DV) tells you how much a nutrient in
a serving of food contributes to a daily diet. 2,000 calories a serving of food contributes to a daily diet. 2,000 calories
a day is used for general nutrition advice. a day is used for general nutrition advice.
FIGURE 3.2 Comparison of two milk products.

Source: U.S. Department of Health and Human Services.
E6843/ACSM/F03.02/547924/mh-R1
• To replace an afternoon candy bar from the vending machine with a piece of
fruit and some almonds
Another, more in-depth way to monitor eating is to use an online tracking tool.
Online tracking tools allow you to enter in the foods you eat in a given day and give
FIGURE 3.3 Illustration for MyPlate.

E6843/ACSM/F03.03/547925/mh-R1
USDA Center for Nutrition Policy and Promotion.
you a breakdown of all your nutrients and the food groups you consumed within that
day. Although there are many online tools to use, SuperTracker (www.supertracker.
usda.gov), developed by the U.S. Department of Agriculture (USDA), has an extensive
in-depth database (28). SuperTracker works by allowing you to track your meals by
entering them into a personal profile. After meals are entered, the online tool is able
to give an extensive breakdown of calories, carbohydrates, proteins, fats, and micro-
nutrients. This can help you identify changes that you may need to make in your diet,
whether it be increasing or reducing the intake of a certain food group or nutrient or
increasing or changing your exercise routine (SuperTracker also allows for tracking of
physical activity).
Although many tools are available for use, it is important that you focus on your
own unique lifestyle and behaviors. Building on short-term goals and maintaining those
healthy behaviors will ultimately result in success at reaching your long-term goal.
Water
Water is a required nutrient for all living beings. Water is important for hydration; how-
ever, it may be valuable for disease prevention as well. For example, researchers have
found a relationship between water intake and reduction of gallstones and kidney stones,
as well as between water intake and colon cancer (6, 7, 16, 27). Similarly, maintaining
a sufficient intake of water during flying may help reduce the risk of blood clots (12).
With respect to physical activity, water is important for hydration. When you are
active, you need to remain in a euhydrated (balanced) state (26). The DRI for water is
2.7 liters (91 oz or 11 cups) per day for women and 3.7 liters (125 oz or 16 cups) per
day for men (9). Water balance means that you are replacing the fluid you lose through
sweating and urine production.
This may sound daunting, but remember, hydration does not occur just from drink-
ing water. Water intake can be obtained from food, which makes up about 20 percent
of total water intake, and as well as from other beverages. Thus, although water is an
excellent source of fluid, other beverages, such as tea, milk, coffee, and 100 percent
juice, can also fulfill your fluid needs (9).
Sweating during exercise is one way the body tries to cool you (2). Sweat is com-
posed of water as well as other substances such as electrolytes (sodium, potassium,
and chloride) (17). The amount of electrolytes in sweat varies among people depend-
ing on sweat rate, fitness level, and electrolyte intake, as well as the temperature of
the environment. Sodium (salt) is one electrolyte you may have noticed dried on your
skin after prolonged sweating. Replacement of sodium lost in the sweat is not an issue
for most people, considering that, in general, Americans consume far more salt than
their bodies need (see chapter 12 for insight into how sodium intake can influence
blood pressure).
You should start focusing on water balance before you are active by consuming
fluids in advance of your exercise bout. While you are exercising, your goal should be
to avoid excessive dehydration. For shorter workouts (less than an hour), consuming
water is fine (26). For longer workouts, consider using a sport performance beverage
that provides fluids as well as some carbohydrate and sodium (14). Ideally, by con-
suming adequate fluids, you can avoid dehydration. One simple way to check your
Water is important for hydration during physical activity.

Nutrition and Weight

When you consume basically the same number of calories as you expend, your body weight
remains relatively stable. If you want to gain or lose weight, you must manipulate this bal-
ance between calories consumed and calories expended.
Gaining Weight
Some people have a difficult time gaining weight. This can be a result of a higher than normal
BMR or a high physical activity level. When weight gain is a goal, the focus is on gaining
muscle and not fat weight. To do this in a healthy way, you should consume more frequent
meals with healthy snacks. For example, in addition to three main meals, consume three
snacks per day. Consuming about 300 to 500 calories more per day would result in about a
1-pound (0.45 kg) per week weight gain. Healthy snacks include yogurt, peanut butter and
jelly sandwiches, cereal with milk, fruit smoothies, and turkey sandwiches. It is also impor-
tant to continue to exercise to ensure that the weight gain is mostly muscle. In particular,
resistance training is an important factor for building muscle (see chapter 6 of this book for
more information on resistance training). Although it will take some time, the slower the
weight gain, the more likely it will be to consist of muscle gain and not fat or water gain.
Losing Weight
Weight loss is a more common goal than gaining weight. Losing weight involves a negative
energy balance. This can be achieved by increasing exercise and decreasing caloric intake.
See chapter 18, “Weight Management,” for more details on weight loss.
hydration status is to look at the color of your urine; it should be a clear, pale yellow
color (5). The darker the color of your urine the less hydrated you are. Another way
to track fluid lost during exercise is to check your body weight before and after your
workout. For each pound (0.45 kg) lost during exercise, you should consume about 16
to 20 ounces (475 to 600 mL) of water or sport performance beverage (26).
Supplements
There are a number of supplements on the market today, resulting in a multibillion
dollar industry. It is beyond the scope of this chapter to discuss all of the nutritional
supplements that are sold. If you are thinking about taking a multivitamin–mineral
supplement, you should analyze your diet first to assess if a supplement is required.
The best way to obtain nutrients is through whole foods (e.g., fruits, vegetables, whole
grains; foods that are not processed). An analogy that can serve is this: If a bucket
is already full, there is no need to continue to fill it. If you are interested in taking a
supplement, you should first check with your primary health care provider. If you do
decide to take a multivitamin–mineral supplement, consider taking it every other day
to enhance your ability to digest and absorb it and to save money.
When considering a supplement, be cautious, as dietary supplements are not regu-
lated by the Food and Drug Administration (FDA). Reports have been made of supple-
ments being contaminated or not containing what is stated on the label (i.e., either
more or less). One way to check the safety of supplements is to look for third-party
testers (e.g., NSF Certified for Sport, http://nsfsport.com/). These testers take common
supplements and test them to see if their labels accurately represent what is actually
in them, check that no adulteration has occurred, and report on their safety.
The best way to know if a supplement is harmful, helpful, or neutral is to meet with
a Registered Dietitian, especially one who specializes in sports nutrition. In addition,
some supplements interact or interfere with medications. A Registered Dietitian will
be able to guide you on safe and correct choices. A reliable website that can also help
you to know if a supplement is beneficial or harmful is from the National Institutes
of Health (34): www.nlm.nih.gov/medlineplus (and see the Drugs and Supplements
section).
Understanding the importance of macronutrients, micronutrients, water, and the

Dietary Guidelines for Americans provides a framework for improving your diet.
Knowing how to read labels and how to calculate your energy needs helps you make
healthy choices regarding your diet. A healthy diet should include a wide variety of
foods that you enjoy. Following the Dietary Guidelines for Americans is a good start
to working toward consuming a healthy, varied, and nutrient-dense diet that will help
prevent disease and give you more energy each day.
FOUR
Promoting Healthy Habits:
Getting Started and
Staying Motivated
Knowing about the many benefits of a physically active life and nutritious dietary choices
provides a foundation for action. However, knowing does not always translate into
making healthy choices; the difficulty comes in actually acting on your knowledge of
healthy behaviors. This chapter focuses on helping you advance from just knowing to
doing. Whether you desire to start being more physically active, expand your current
exercise program, make some nutritious substitutions, or improve your overall diet,
you need to reflect on how you can make changes that work for you. Each person
is unique with regard to health status, fitness level, work and family responsibilities,
ethnic and social environments, and many other facets of life. Given the complexity
of each individual, the chapter provides various methods and suggestions to allow
you to find what works for you.
Motivation to Change
Developing and maintaining a physically active lifestyle involves attention to the issue
of motivation. Motivation is the determination, drive, or desire with which you approach
or avoid a behavior. Although this may seem to be a simple concept, many different
forces make up your motivation to embrace or withdraw from a given behavior. In
addition, behaviors tend to be ingrained over time and therefore are often difficult to
modify. This may be a positive characteristic for healthy behaviors already in place,
but may be an obstacle for change in those areas in need of improvement. However,
change is possible, especially with the use of basic principles of behavior modification.
Self-Determination and Motivation

The idea of self-determination suggests that you develop your motivation for an activity
based on both your psychological energy and the goal to which that energy or focus
61
is directed. Rather than being an on-and-off switch, motivation slides across a con-
tinuum ranging from no or low extrinsic motivation to intrinsic motivation (1). Figure
4.1 provides an overview of the various levels of motivation: amotivation, extrinsic
motivation (including external regulation, introjected regulation, identified regulation,
and integrated regulation), and intrinsic motivation (1).
Amotivation
Amotivation represents the absence of motivation (1). For example, if you are at this
level, you don’t expect exercise to meet your needs and thus you have absolutely no
interest in or intention to exercise. Amotivation often includes a “Why bother?” or
“What difference can exercise make?” mindset. This level of motivation may be the
result of negative experiences in the past that affect your beliefs about the purpose
and benefits of exercise. The same is true in relation to nutrition. If you don’t believe
dietary changes can benefit your health, you will have little desire to alter your eating
habits. To move beyond this level of motivation, consider the overwhelming evidence
provided throughout this book on the positive potential impact of exercise and diet.
Extrinsic Motivation
Extrinsic motivation results in engaging in a behavior for a particular outcome or is
based on outside factors (1). Levels of extrinsic motivation vary as to the degree to
which they are internalized. The least internalized form is external regulation (1).
Exercising in order to earn a T-shirt has an external focus. Selecting a side dish of
fruit rather than french fries to avoid negative comments from health-focused cowork-
ers is another example of external regulation. Motivation is based on seeking to gain
Intrinsic motivation
Enjoy the behavior
itself
Integrated regulation
Behavior fits with other
goals and values
Extrinsic
motivation Identified regulation
Realize personal value
of the behavior
Introjected regulation
Internal pressure due to
shame or guilt
External regulation
Want to gain rewards or
avoid negative consequences
Amotivation
No motivation
FIGURE 4.1 Motivation continuum.

E6843/ACSM/F04.01/547927/mh-R2
Adapted by permission from American College of Sports Medicine, 2014, p. 284.
Promoting Healthy Habits 63
rewards or avoid negative consequences. Pressure to make healthy choices can also
come internally due to shame or guilt; this is referred to as introjected regulation (1).
An example is feeling guilty about not exercising after investing in a home treadmill.
Although these types of external motivation have the potential to stimulate exercise
initially or promote healthy dietary choices, because the behavior is not freely chosen,
the changes are often short-lived and the chances of dropping out are higher.
Shifting toward finding personal importance in a given behavior provides a greater
likelihood for sticking with the behavior for the long term. Acting on motivations to
exercise that are free of pressure and evaluation by others gives you the best chance
of sticking with your exercise plan. Identified regulation refers to believing in the value
or importance of a given behavior (1). An example is making nutritious dietary choices
because of your belief that eating well promotes health. The most internalized form of
extrinsic motivation is integrated regulation and involves engaging in behaviors that
are consistent with other goals and values (1). An example is exercising regularly as a
habit consistent with goals of losing weight and improving fitness.
Intrinsic Motivation
Intrinsic motivation exists when the reason for exercise is the fun and satisfaction
received from the exercise itself and when the reason for healthy food selections is
the enjoyment of the meal itself. Intrinsic motivation has the highest degree of self-
determination. This type of motivation is difficult to achieve because, in many ways,
it is less of an achievement and more of an experience.
Understanding the levels of motivation can help you develop healthy habits that
you will continue in the future. Moving from amotivation toward intrinsic motivation
is possible through education, positive encouragement, and successful experiences.
Although you may not always attain an intrinsic motivation, by adopting a positive
approach to exercise and nutrition you can advance to motives known to increase
participation and adherence. The following sections highlight some of the effective
strategies for increasing healthy behaviors (1, 2).
Enhancing Self-Efficacy
Self-efficacy is the confidence you have in your ability and is a key factor in making
changes in behavior. For example, do you believe you have the ability to be physi-
cally active? What and how you think about exercise affects the likelihood that you
will begin or continue being physically active. Some ways to increase self-efficacy are
included in this section (1, 2).
Q&A
Are there different types of self-efficacy?
With regard to exercise behavior, two types of self-efficacy have been identified: task
self-efficacy and barriers self-efficacy (2). Task self-efficacy reflects your belief that you
can do a particular activity. Barriers self-efficacy represents your belief that you can do
that activity when faced with a barrier (e.g., limited time). Having belief in your ability
both to do an activity and to continue with an exercise program when challenges arise
is important when you are seeking to change a behavior.
Mastery Experiences
Mastery experiences involve selecting activities that you are able to successfully com-
plete. This supports the premise “start low and go slow” when beginning with an
exercise program or a new activity (2). By starting with activities that you are able to
carry out, you can build your confidence to continue to exercise. Realize that the body
takes time to adapt when you are beginning to be physically active or advancing in
your current exercise program. Progression needs to start from where you are now
rather than where you want to be. This could also apply to changes in diet. Rather than
attempting a complete, abrupt overhaul of what you eat, consider some substitutions
that increase the healthfulness of your diet. You can build on this success over time.
Vicarious Experiences
Vicarious experiences involve observing peers who are having positive experiences.
For example, observing someone your age completing a 10K run may be inspiring
to you—suggesting that you can train and do the same in the future. Reading of
someone’s successful weight loss using sound nutritional practices and regular physi-
cal activity could promote confidence in your ability to lose weight, if needed, with
healthy choices. Seeing others like yourself realize success can promote your own
confidence in doing the same.
Verbal Persuasion
Verbal persuasion involves receiving encouragement from others. Receiving encourag-
ing feedback promotes confidence. Seek those who can provide that type of support
and consider how you can provide support to someone else as well. A buddy system
benefits both yourself and your health buddy! Feedback and support can even come
from social media through connections maintained with online support groups or
forums such as Facebook or Twitter (1).
Physiological Feedback
Physiological feedback includes many aspects such as enjoyment and positive mood.
Reflect on the improvements in your fitness that are realized with a regular physical
activity program and how these affect your ability to function in routine day-to-day
activities. With regard to nutrition, you can enjoy healthy food choices, realizing the
nutrients consumed provide energy for your daily activities.
Creating a Decisional Balance Sheet

Increasing your level of exercise and making better nutritional choices are major
decisions. As with any big decision, creating a list of the pros and cons can be very
productive. Consider the factors that support your decision to change while also
acknowledging the factors that may inhibit that change. This is called a decisional
balance sheet (1). See figure 4.2 for an example of a balance sheet related to exercise.
As you examine your own list of factors impeding your commitment to regular
exercise, consider how you might modify them to move them to the pro side of the
list, or at least how you might address them. For example, the extra time that a regular
exercise program takes cannot be denied. However, you can modify your perspective
on the time spent. You can think of your exercise time as a time to clear your mind
and unwind from the stresses of school, work, or home responsibilities. You may select
Reasons to exercise
• Health benefits of regular exercise are clear
• Want to improve quality of life with better fitness
• Create a regular exercise routine with family and friends
Reasons not to exercise

• Takes too much time
• Fear of injury
• Find exercise routine boring
FIGURE 4.2 Sample decisional balance sheet.

E6843/ACSM/F04.02/547928/mh-R1
aerobic activities such as treadmill walking or stationary biking that allow you to read
or watch television—activities you find rewarding but typically don’t take time to enjoy.
If you have a jam-packed schedule, consider breaking your exercise routine into
multiple shorter bouts. You may be able to take advantage of your lunch break to
add extra activity to your day. Another option many people use is an early morning
exercise routine. Although you may need to adjust your bedtime, morning workouts
ensure that you exercise before the hectic schedule of the day takes over. The key is
to reflect on your schedule and find an option that fits the best into your daily routine.
Another common concern is the fear of injury or even death with increased physical
activity. As discussed in chapter 2, certain health-related situations may require you to
meet with your health care provider to increase the safety of your exercise program.
This is the reason for completing the preparticipation screening process outlined in
chapter 2. For most apparently healthy people, starting with light to moderate intensity
and progressing slowly minimizes the likelihood of injury as well as heart attack or
death (2). The health benefits of a regular physical activity program are greater than
the risk of adverse events for almost everyone (9).
Finally, if you find your current exercise routine boring—find other options! Your
exercise program should include activities you enjoy. Consider adding more variety
or joining a group exercise class. Listening to music or downloading an audio book
can provide mental variety even if you keep your activity the same. Remember, when
using a headset, be sure to be indoors or in a controlled environment so you do not
become distracted and fail to observe traffic or others around you.
Setting Goals
Goal setting is one of the most important aspects of successful behavior change (1, 2).
Without goals, you cannot develop a plan because you don’t know where you want
to go. That would be like going on a trip but never identifying the geographic loca-
tion of your final destination. To succeed, you need to develop both long-term and
short-term goals. Long-term goals are like your final destination; short-term goals are
the individual routes that will get you there.
Short-term goals are those that can be realistically accomplished within a brief
period of time such as this week or this month. For example, if you have been totally
inactive, a short-term goal might be to walk around your neighborhood for 10 minutes
each night after work for the upcoming week. This short-term goal has some valuable
characteristics that you can remember with the acronym SMARTS, as follows (2):
• Specific: The activity has been clearly defined in terms of both length and loca-
tion. The goal is unambiguous with respect to what is desired.
• Measurable: At the end of the week, you can reflect back on whether you walked
each day after work. This is better than having a goal such as “I want to get in
better shape,” which would be hard to measure.
• Action-oriented: The goal includes an activity rather than generalities or an out-
come, such as improving fitness or losing weight. It is focused on what you will
actually be doing.
• Realistic: The location for the activity is convenient, and the length of the walk is
not excessive. Too often, goals are so far out of reach that they become a source
of discouragement rather than encouragement. Your goals should be relevant to
you and firmly based in the reality of what you can accomplish.
• Timely: This goal is linked with a specific time frame. Rather than being too
open-ended, the goal specifies the upcoming week. Without a time-centered
approach, you might be tempted to procrastinate starting or moving forward
with an exercise program.
• Self-determined: Rather than having someone else set your course of action, you
need to be the one to define your goals (and this will promote your self-efficacy
as well).
SMARTS short-term goals can provide wonderful encouragement and focus. In
addition, they can instill a sense of self-confidence that you can perform the activity.
By creating a series of short-term goals, you can build toward your long-term goals.
Long-term goals are those that you can achieve in the future—three months to a
year from now. With careful planning, meeting your short-term goals should lead to
accomplishing your long-term goals. For example, a long-term goal for a person who
is currently jogging only a mile at a time might be to complete a 5K (3.1 miles) race
three months from now without having to walk. To prepare for this race, the time
spent jogging needs to increase in order to progress from being able to run only about
one-third of the target distance to being able to run continuously for the entire 5K
distance. Short-term goals could be set weekly with increased distance (e.g., adding
an extra lap or two when running on the track). By mapping out short-term goals, an
effective plan can be established, leading to successfully meeting the long-term goal (1).
Continuing to set new goals or revising prior goals keeps you moving forward in
your journey toward improved fitness and health. Setting both short-term and long-term
goals in each of the fitness areas allows you to individualize your exercise program.
You may already be walking on a regular basis but see that you have neglected your
muscular fitness or flexibility. By including goals in all areas, you can create a bal-
anced exercise program. The same can be done with the various dietary components.
For example, are you consuming adequate amounts of fruits and vegetables? Are you
consistently replacing refined grains with whole grains? Is your sodium intake in the
recommended range? As you identify your own strengths and weaknesses, you can
Q&A
How can I turn my goal from a dream into a reality?
Writing down your goals is helpful. Whether you put pen on paper or use technology
to document your goals, this process of clearly identifying your goals can give you an
opportunity to reflect on what you really want to accomplish with your exercise program
and with your nutritional plan, providing you with a clear reference point. Keep your
short-term goals prominently visible. Some people write their goals in their schedule
books or post them on a note board, mirror, or even the refrigerator. Smartphone apps
are also available for documenting and tracking goals. Find a method that works for
you, one that allows you to see your goals as a reminder of the actions you want to
take. You can check off completed short-term goals and add new ones as you progress
toward your long-term goals.
focus additional attention on the areas in which you struggle, and you can seek to
maintain your status in the areas in which you already have a solid foundation.
Reinforcing Behavior
Using rewards is another way to promote positive behavior change (2). External
rewards may be tangible (for example, purchasing a new pair of running shoes) or
even social (for example, praise and encouragement from a family member or friend).
Internal rewards come from within you. An example is the feeling of accomplishment
when you try a new activity or when you complete a workout that was challenging.
Although all rewards are beneficial, doing activities for internal rewards, or intrinsic
reasons, tends to be related to one’s ability to stick with a program for the long term.
Finding Social Support

Social support is a very strong motivator (2). Consider the encouragement provided by
a friend who supervises a young child so that a parent can head outside for a run or
attend a group exercise session at a local health club. In addition, parents who model
an active lifestyle are providing a wonderful example for their children. It is even
better to be active together as a family. A family outing to a local park can be a great
stress reliever as well as an opportunity for everyone to be active. Physical activity
is important throughout the lifespan. Developing active habits early in life will have
lifelong benefits.
Social support skills allow you to reach out to others. Establishing a network of
people you trust can help facilitate healthy lifestyle changes. Beyond the family unit,
consider coworkers and neighbors, as well as fitness and health care professionals,
as sources of support. Others in your personal network can provide encouragement,
assistance, and guidance as needed (2).
Participating in group activities—with family members, friends, or local groups—can
also be a strong motivator to stay active. Most communities have clubs or associations
of people with similar interests (e.g., cycling, running, mall walking, ballroom danc-
ing). These are wonderful opportunities to meet new people and find real enjoyment
in your exercise program.
Exercising as a family is a great way to build fitness together.
If your family members or close friends do not support your desire to be active
or to improve your diet, seek out other support systems. Some people, when facing
their own health problems, may feel threatened by your resolution to move forward
to better health. Don’t let others sabotage your plans. Find people who have goals for
activity and nutrition similar to yours. By encouraging each other, you can generate the
motivation to continue. Hopefully, over time, your example will persuade your family
members and friends to also join you in making healthy lifestyle choices.
Sticking With Your Plan

With your goals for both physical activity and nutrition written down, you now need
to plan for success. To reap health and fitness benefits, your plan needs to become
a regular part of your life—for your life. This section outlines a number of skills and
strategies that experts have identified as helpful for promoting lasting behavior change.
Promoting Change
Resolving to change is the first step, but actually changing the behavior is key to real-
izing health and fitness benefits. Various tactics can be included to promote behavior
change (6).
Counterconditioning
Counterconditioning involves using a behavior that circumvents the problem (5). For
example, if you want to cut down on time spent sitting and watching TV, you instead
make an appointment to meet a friend for a walk at a nearby park. On the nutritional
front, you may want to avoid the draw of the vending machine, so you plan ahead by
bringing an appealing and nutritious snack.
Fading
Rather than attempting abrupt changes, fading reflects a more gradual reduction in
an undesired behavior as you increase the desired behavior (5). Extreme changes in
diet or in exercise can be overwhelming. Instead, make a series of smaller changes.
Reducing time spent sitting while gradually increasing the time spent exercising would
be manageable. Dietary changes also can be promoted with fading. As you shift your
food and beverage choices to healthier options, you will promote new habits that can
be continued.
Stimulus Control
Surround yourself with reminders to make healthy choices (5). Having a bowl of fresh
fruit on the kitchen counter and hanging a picture of a favorite hiking trail on your
wall are ways to keep a focus on healthy behaviors. Stimulus control provides a posi-
tive and uplifting framework that can promote development of healthy habits.
Overcoming Barriers
Breaking down barriers often requires creativity, assistance from others, and careful
planning (2). What factors are getting in your way when it comes to exercise or good
nutritional choices? Table 4.1 explores some physical activity barriers and includes help-
ful suggestions on how to overcome those barriers (8). Frequent barriers to making good
nutritional choices and tips on overcoming the barriers are included in table 4.2 (4, 7).
TABLE 4.1 Suggestions for Overcoming Physical Activity Barriers

Lack of time • Identify available time slots. Monitor your daily activities for one week.
Identify at least three 30-min time slots you could use for physical activ-
ity.
• Add physical activity to your daily routine. For example, walk or ride your
bike to work or shopping, organize school activities around physical
activity, walk the dog, exercise while you watch TV, park farther away
from your destination.
• Select activities requiring minimal time, such as walking, jogging, or stair
climbing.
Social influence • Explain your interest in physical activity to friends and family. Ask them
to support your efforts.
• Invite friends and family members to exercise with you. Plan social
activities involving exercise.
• Develop new friendships with physically active people. Join a group, such
as the YMCA or a hiking club.
Lack of energy • Schedule physical activity for times in the day or week when you feel
energetic.
• Convince yourself that if you give it a chance, physical activity will
increase your energy level; then try it.
> continued
Lack of motivation • Plan ahead. Make physical activity a regular part of your daily or weekly
schedule and write it on your calendar.
• Invite a friend to exercise with you on a regular basis; both of you write
it on your calendars.
• Join an exercise group or class.
Fear of injury • Learn how to warm up and cool down to prevent injury.
• Learn how to exercise appropriately considering your age, fitness level,
skill level, and health status.
• Choose activities involving minimal risk.
Lack of skill • Select activities requiring no new skills, such as walking, climbing stairs,
or jogging.
• Take a class to develop new skills.
Lack of resources • Select activities that require minimal facilities or equipment, such as
walking, jogging, jumping rope, or calisthenics.
• Identify inexpensive, convenient resources available in your community
(community education programs, park and recreation programs, work-
site programs, and so on).
Weather conditions • Develop a set of regular activities that are always available regardless of
weather (indoor cycling, aerobic dance, indoor swimming, calisthenics,
stair climbing, rope skipping, mall walking, dancing, gymnasium games,
and so on)
Travel • Put a jump rope in your suitcase, and jump rope.
• Walk the halls and climb the stairs in hotels.
• Stay in places with swimming pools or exercise facilities.
• Join the YMCA or YWCA (ask about reciprocal membership agree-
ments).
• Visit the local shopping mall and walk for half an hour or more.
• Bring your MP3 player to listen to your favorite aerobic exercise music.
Family obligations • Trade babysitting time with a friend, neighbor, or family member who
also has small children.
• Exercise with the kids—go for a walk together, play tag or other running
games, get an aerobic dance or exercise tape for kids (there are several
on the market), and exercise together. You can spend time together and
still get your exercise.
• Jump rope, do calisthenics, ride a stationary bicycle, or use other home
gymnasium equipment while the kids are busy playing or are sleeping.
• Try to exercise when the kids are not around (e.g., during school hours
or their nap time).
Retirement years • Look upon your retirement as an opportunity to become more active
instead of less. Spend more time gardening, walking the dog, and play-
ing with your grandchildren. Children with short legs and grandparents
with slower gaits are often great walking partners.
• Learn a new skill you’ve always been interested in, such as ballroom
dancing, square dancing, or swimming.
• Now that you have the time, make regular physical activity a part of
every day. Go for a walk every morning or every evening before dinner.
Treat yourself to an exercycle and ride every day while reading a book or
magazine.
Adapted from U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, 2011.
70
TABLE 4.2 Suggestions for Overcoming Barriers to Healthy Dietary Choices

Dislike vegetables • Explore the wide range of different vegetables that are available and
choose some you’re willing to try.
• Try mixed dishes that include vegetables, like stir-fries, vegetable soups,
or pasta with marinara sauce.
• When eating out, choose a vegetable (other than french fries) as a side
dish.
Don’t or can’t drink • You don’t need to drink milk, but you do need the nutrients it provides.
milk You can get these nutrients from yogurt, from fortified soy milk (soy bev-
erage), or from low-fat cheese.
• Milk or other dairy foods can also be incorporated into lots of foods and
drinks including lattes, puddings, and soups.
Family resists trying • Exposure to a new item may take more than a few tries before the new
new foods food is accepted.
• Be a good role model by showing your willingness to try new foods.
• Encourage family members to pick out a new food to try.
Cost of fresh fruits • Buy fresh fruits and vegetables that are in season; they are easy to get,
and vegetables have more flavor, and are usually less expensive.
• You can also try canned or frozen. For canned items, choose fruit canned
in 100% fruit juice and vegetables with “low sodium” or “no salt
added” on the label.
• Check the local newspaper, online, and at the store for sales, coupons,
and specials that will cut food costs.
Don’t know what • Follow the Dietary Guidelines (see chapter 3 for details) including a
to eat focus on vegetables, fruits, whole grains, low- or no-fat dairy, seafood,
legumes, and nuts.
• Keep to a lower intake of sugar-sweetened food and beverages and
refined grains.
• Become knowledgeable on how to read the food labels.
Difficulty eating • To help keep portion sizes in check, consider ordering a side dish or
healthfully when appetizer-size portion rather than a regular entrée.
dining out • Select water or other drink without added sugars.
• Opt for a salad and ask for the dressing on the side so you can control
the amount.
• Select steamed, grilled, or broiled dishes rather than foods fried in oil or
cooked in butter.
• Avoid buffets and “all-you-can-eat” options and order an item from the
menu instead.
Sources: USDA Center for Nutrition Policy and Promotion and Health Canada.
Preventing Relapse
Relapse prevention skills help you maintain your behavioral change efforts even when
faced with situations that may increase the likelihood of a lapse or a poor health choice
(2). Learning to avoid situations can help you avoid a complete relapse. For example,
consider the time you plan to exercise. If you know that mornings are typically a rushed
time for you, don’t schedule a workout class at that time, as you may be more likely
to skip the class. On the nutritional front, buffets, by their “all-you-can-eat” nature,
encourage overconsumption. If possible, select other options when dining out or

simply order an entrée from the menu, thus encouraging portion control in advance.
By anticipating circumstances that could derail your exercise and nutrition goals, you
can plan ahead to avoid those situations and help yourself stay on track.
Another way to prevent relapse is to develop a plan for high-risk situations (2). Life
situations arise that may disrupt your progress toward health and fitness goals. Don’t
let this be discouraging. Instead, plan for it. Your exercise program is not an all-or-
none endeavor. For example, when traveling for business, you may become stuck in
the airport with a delayed flight. Rather than sit and fret about the delay (over which
you have no control), take a brisk walk around the terminal. When traveling, consider
staying in hotels that have fitness rooms. Although they are not ideal, typically you can
find activities that will complement your program. If there is no fitness room, walk the
halls or consider doing some calisthenics and stretching in your room. Ask the hotel
staff about safe places to walk or jog in the neighborhood.
As with your exercise plan, your diet involves many small decisions made through-
out the day, and planning ahead can help avoid lapses. A healthy diet includes focus-
ing on a higher intake of some items (for example, vegetables, fruits, whole grains,
low- or nonfat dairy, seafood, legumes, and nuts) while keeping to a lower intake of
other items (for example, sugar-sweetened items, refined grains, saturated fats, and
high-sodium items) (10). Rather than being discouraged by an overly stringent plan
in which foods are placed into “good” versus “bad” categories, consider strategies for
promoting a healthy pattern of eating. For example, for a tasty pasta dish, consider
using whole-grain pasta rather than refined options along with a tomato-based sauce
rather than a high-fat creamy sauce. Preplanning meals can be helpful at home as well
as at work or school. Bringing a wholesome lunch or packing some nutritious snacks
can help avoid reliance on fast food or vending machines during the day.
Unfortunately, plans and intentions to maintain a regular exercise program and make
nutritious dietary choices can fail. Even then, use the situation to your advantage by
taking the opportunity to explore what worked previously and what aspects led to a
lapse (11). Researchers have actually found that lapses have the potential to strengthen
one’s resolve (6). Be willing to honestly consider what factors brought about the lapse,
and use those insights to renew your focus on your health and fitness goals.
Dealing With Setbacks

Will you experience setbacks in your path to better health and fitness? Very likely.
When sickness, travel, family responsibilities, work obligations, and other unavoidable
situations arise, realize they are just short-term holdups, not permanent derailments.
Have a return plan of action in place (2). When faced with a setback in your exercise
program, you might have to reverse your timeline a bit. For example, after an illness,
you should start back slowly rather than jumping right back to where you left off.
Although you may feel frustrated at losing fitness, be encouraged that you are able to
start again and build back up. Similarly, when you find that your dietary plan is off
track, start once again with making healthy substitutions, and before you know it, you
will be off and running toward a wholesome approach to your diet. Keep a positive
mindset by realizing that a single missed workout or overconsumption at a holiday
party is not the end of the world. With this approach to the inevitable setbacks that
come along, you can keep moving toward your goals.
Self-Monitoring
Self-monitoring involves observing and recording your behaviors as well as your
thoughts and feelings (1). Keeping tabs on your exercise and nutrition helps keep you
on track. Just as regular car maintenance gives you worry-free driving, taking a few
moments to check your body’s progress ensures that you are still on course to meet
your goals. One way to do this is to write down what you have accomplished each
week along with your reflections on those activities.
Although logging your exercise accomplishments or your dietary choices can be
done using paper and pencil (see figure 4.3 for a simple example of an exercise log),
other options are available. Technology provides many interesting possibilities on
monitoring behavior. For physical activity, consider a heart rate monitor, pedometer,
or other commercial activity tracker. In addition to tracking physical activity, many
smartphones have options to help monitor dietary intake. Whether recording on paper
or using technology, monitoring your behaviors can help you check progress toward
your goals. By tracking behavior as well as how you felt about the experience, you
can reflect on your progress, including observation of barriers to achieving your goals.
No matter the method used, the key is to take time to reflect. Look for trends and
patterns. Do you find that your approach to the weekend promotes or reduces your
FIGURE 4.3
Activity log.
Comments (heart rate, rating of perceived
exertion, health status, environmental
Day A-M-F-NM* Time or distance conditions, etc.)
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Weekly summary A: # workouts = ______; # minutes =______
M: # workouts = ______; # minutes =______
F: # workouts = ______; # minutes =______
NM: # workouts = ______; # minutes =______
Next week’s goal

*A = aerobic; M = muscular; F = flexibility; NM = neuromotor.
From ACSM, 2017, ACSM’s complete guide to fitness and health, 2nd ed. (Champaign, IL: Human Kinetics). Adapted from B.
Bushman and J.C. Young, 2005, p. 188.
activity? As seasons change, do you struggle to maintain a regular exercise routine? Does
eating out affect your dietary choices or are you able to maintain a healthy approach
to your food and beverage selections? What dietary substitutions have you made, and
how have they influenced your overall diet? A reflective and mindful approach can help
you to make any needed adjustments in order to continue moving toward your goals.
Writing a Contract
How strong is your intention to be active and make healthy dietary choices? What are
you doing to bridge the gap between your intentions and taking action? Many of the
techniques discussed throughout this chapter promote this link. You may also find
developing a contract to be effective. Contract components may include a clearly stated
goal (remember the SMARTS characteristics), benefits of reaching the goal, what steps
will be taken to meet the goal, what activities promote meeting the goal, what barriers
inhibit reaching the goal and how you will overcome those barriers, and short-term
goal(s). See figure 4.4 for an example of an exercise contract (3).
Taking a Long-Term Approach

One final consideration regarding behavior change and motivation relates to the devel-
opment of a long-term, or lifetime, approach. In spite of advertisements that promise
fitness or extreme weight loss in a week, the reality is that changes take time and
require an ongoing commitment. Modern society has conditioned everyone to value
things that are instant and disposable. This “now” perspective conflicts with the long-
term commitment needed for building a healthy life. This mismatch in values likely
contributes to the high dropout rate observed among new exercisers and the difficulty
people have sustaining new behaviors.
Immediate pleasure is not always the outcome of exercise participation. Rather,
physical discomfort such as muscle aches may occur, especially in the early weeks
after starting a new program or advancing your exercise level in a given area. Changes
in diet can be a challenge, and benefits to health or changes in body weight are not
immediately apparent. Acknowledge the challenges you may face in the short term and
experience each moment for what it is. Balance the challenges and effort in the short
term with the greater feeling of well-being that will result in the long term.
FIGURE 4.4
Sample behavior contract.
Goal: Walk 10,000 steps on each day for a full week as noted on my pedometer
Timeframe: 3 months from now
Benefits: Walking more throughout the day will promote my desire to be more active
and reduce sedentary time. In addition, more activity will help me with my weight loss
goals and will promote my overall health and fitness.
To reach my goal, I will:

• Wear my pedometer every day and keep track of my step count in my activity log
• Walk at least 15 minutes during my lunch hour and 15 minutes after dinner
• Take the stairs rather than the elevator
• Walk while talking on the phone to friends and family
Goal supporting activities:

• Keep an extra pair of walking shoes at work
• Find co-workers who are interested in walking with me
• Ask family members to join me for a walk after dinner
• Download some music I enjoy onto my phone so I can listen while I walk
Barriers and strategies to overcome barriers:

• When unable to walk outside due to the weather, I will walk on a treadmill or in
the hallway of my building.
• When I have a work lunch that restricts my ability to walk over the lunch hour, I will
include 10 minutes of walking before and after work.
• When I forget to wear my pedometer, I will continue with my typical activity and
estimate number of steps from similar activity days.
Initial short-term goal: I will wear my pedometer each day for the upcoming week and
record my number of steps. I will use this as a baseline to see how far I have to progress
to reach 10,000 steps per day.
Signed: ______________________________________________ Date: __________________
Reevaluation dates (every two weeks):
Date: __________ Update to contract: __________________________________________
Date: __________ Update to contract: __________________________________________
Date: __________ Update to contract: ________________________________________

Adapted by permission from J. Buckworth, 2012, p. 432.
75
Deciding to take charge of your health and to improve your fitness is a powerful
resolution. Understanding the basic components of fitness and what constitutes a
healthy diet gives you the tools you need. With tools in hand, you must reflect on what
is important to you. Putting your goals down on paper and examining your reasons
for exercising and making nutritious dietary choices will give you a perspective that
allows you to create an individualized approach. Effective planning considers goals,
available resources, and social support. Finding ways to overcome barriers and recover
from setbacks or temporary lapses is key to developing a lifelong approach to health.
This is not a static process but an evolution that continues to be refined as you develop
new and more challenging goals.
Part II
Exercise and Activity for
Building a Better You
A complete exercise program includes activities that promote aerobic fitness, muscular
fitness, flexibility, and neuromotor fitness. You will gain insight into the importance
of each area and acquire the tools to create an individualized program that fits with
your health status, fitness level, and personal goals. Chapters 5 to 8 contain specific
activities that you can make part of your exercise program. No matter whether you are
just starting out or are already a regular exerciser, these chapters guide you in taking
the next steps in developing your complete exercise program.
77
FIVE
Improving Your
Aerobic Fitness
Consider how you can feel breathless when going up a flight of stairs quickly—your
body is showing the need for oxygen. “Aerobic” means “with oxygen,” and aerobic
fitness, otherwise referred to as cardiorespiratory endurance, pertains to how well
your body is able to take in oxygen and put that oxygen to use. Activities that involve
large-muscle groups engaged in dynamic movement for prolonged periods of time are
considered aerobic (2, 6). Your cardiovascular system (heart and blood vessels) and
your respiratory system (lungs and air passages) work together during longer-duration
activities to supply working muscles and organs with the oxygen they need. Examples
of aerobic activities include walking, jogging, running, cycling, swimming, dancing,
hiking, and team sports such as basketball and soccer.
Health and Fitness Benefits of Aerobic Activity

Regular and consistent aerobic activity improves your cardiorespiratory endurance. In
other words, your heart, blood vessels, and lungs benefit from working harder than
normal. Exercise improves your cardiorespiratory function by increasing the activity of
these organ systems above what they experience at rest. Over time, your body adapts
to these stresses and your fitness improves (2, 6).
Cardiorespiratory endurance is an important aspect of health for a number of rea-
sons (2, 6, 8):
• Better cardiorespiratory endurance typically leads to higher levels of routine
physical activity as you go about your day-to-day life. This in turn provides
additional health benefits.
• Low levels of cardiorespiratory fitness are associated with higher risk of premature
death from all causes, and specifically from cardiovascular disease. To look at
this from a more positive perspective, increases in cardiorespiratory fitness are
associated with a decreased risk of death from all causes.
79
• Aerobic fitness is an important foundation that allows you to engage in activities

of daily living with greater ease.
• Increases in cardiorespiratory endurance allow you to more fully participate in
recreational and sport activities.
• Aerobic activities that promote cardiorespiratory endurance also burn a relatively
large number of calories and thus help to maintain appropriate body weight.
This is not an exhaustive list but does demonstrate the wide-ranging benefits of
aerobic exercise for health as well as fitness.
Aerobic Fitness Assessments

Assessing aerobic fitness can provide helpful insights on your current status as well as
on the progress you are making in your exercise program over time. Before engaging
in any active measurement, be sure to complete the preparticipation screening steps
(including follow-up with your health care provider if indicated) outlined in chapter 2.
This process is intended to help verify your readiness for exercise testing and future
physical activity. If you are already currently active and have no cardiovascular, meta-
bolic, or renal disease, then you can consider any of the assessments described in
the following section. If you have not been regularly active, or if you have noted any
medical condition warranting lower exercise intensity or have any activity restrictions
recommended by your health care provider, then select less intense assessments and
Aerobic exercise improves cardiorespiratory endurance.

Improving Your Aerobic Fitness 81
consider consulting with your health care provider to ensure you are ready for exercise
testing. Additional considerations are provided for each assessment described in the
following sections.
Assessing Heart Rate

Perhaps the simplest fitness assessment reflecting aerobic fitness is heart rate, which
is reported in beats per minute. Heart rate naturally increases during exercise. The
higher the intensity, the faster your heart must beat to bring oxygen and nutrients to
your working muscles. As you gain fitness, however, your heart rate will be lower at
rest as well as in response to a given level of exercise. As a result of aerobic training,
the heart becomes a better pump. Your heart can now do the same job while beating
more slowly because it is able to push out more blood with each heartbeat. This is
evidence of your body adapting to the exercise and improvement in your cardiore-
spiratory fitness.
You can determine your heart rate by finding a location on your body where an
artery (a blood vessel carrying blood from the heart to the rest of the body) is close to
the surface of the skin so you can feel your pulse, which is the slight surge in blood
flow that occurs when the heart contracts. Common locations are the radial artery
in the wrist and the carotid artery in the neck (see figure 5.1). Use the tips of your
middle and index fingers to feel your pulse. If you use the carotid, be sure to keep the
pressure light. Too much pressure at this location can alter your heart rate artificially.
Resting heart rate can be determined first thing in the morning or when you have
been seated, relaxed, and inactive for a period of time. To measure resting heart rate
you will need a timing device that displays time in seconds. Locate one of the arteries
just described, and simply count the number of beats (pulses) you feel for 1 minute.
a b
FIGURE 5.1 (a) Carotid and (b) radial artery pulse locations.
Q&A
What is a typical resting heart rate for an adult?
For most adults, the number is between 60 and 100, but if your heart rate is lower than
60 or higher than 100 after multiple resting measurements, you should mention this to
your health care provider.
Exercise heart rate is just as easy to measure as resting heart rate, but because heart
rate steadily returns to a resting rate once you stop physical activity, finding your pulse
and beginning your count immediately upon stopping is important. Take your pulse
for 15 seconds and multiply the resulting number by 4. The answer is your exercise
heart rate in beats per minute.
If manually taking your pulse is too
difficult, consider making an investment
in a heart rate monitor (an example is
shown in figure 5.2). A heart rate monitor
allows for a constant real-time readout of
your heart rate by way of a transmitter
(worn around the chest) that electronically
communicates with a receiver that looks
like a wristwatch. Heart rate is displayed
on the receiver in beats per minute. The
cost of heart rate monitors varies widely
depending on their features (e.g., pro-
grammable heart rate zones, memory
features to download to a computer after
a workout, timekeeping functions). The
simplest models that display only heart
rate typically cost around $25. They are
very durable and allow for easy checks of
your heart rate during exercise.
FIGURE 5.2 Heart rate monitor.
Estimating Aerobic Fitness Level

Aerobic. fitness. is typically assessed by looking at maximal oxygen consumption, also
called VO2max. VO2max is a marker of your body’s ability to take in and use oxygen. The
higher this value is, the better your. aerobic fitness is (2). Complex laboratory tests can
most precisely determine your VO2max, but you can get a reasonable estimate from
simple tests such as the Rockport One-Mile Walking Test or the 1.5-mile run test, both
of which are described in this section. Other assessments are available for older people
(e.g., 6-minute walk test) as well as younger individuals. For youth, a shorter-distance
run test is often used (see One-Mile Run Test for Youth later in this chapter) (3).
Select one of these tests based on your current health status, as well as physical
activity and perceived fitness level. The walking test is more appropriate if you are
planning to begin an exercise program after a period of inactivity or currently engage
in moderate levels of exercise. If you are healthy and more active, the run test is
another option. Each test and the associated calculations produce an estimation of your
aerobic capacity. Use that result and the numbers provided in table 5.1 to determine
your fitness level by age and sex (2).
TABLE 5.1 Fitness Levels for Aerobic Capacity* in Males and Females
Age
Males 20 to 29 30 to 39 40 to 49 50 to 59 60 to 69
Superior 66.3 or higher 59.8 or higher 55.6 or higher 50.7 or higher 43.0 or higher
Excellent 57.1 to 66.2 51.6 to 59.7 46.7 to 55.5 41.2 to 50.6 36.1 to 42.9
Good 50.2 to 57.0 45.2 to 51.5 40.3 to 46.6 35.1 to 41.1 30.5 to 36.0
Fair 44.9 to 50.1 39.6 to 45.1 35.7 to 40.2 30.7 to 35.0 26.6 to 30.4
Poor 38.1 to 44.8 34.1 to 39.5 30.5 to 35.6 26.1 to 30.6 22.4 to 26.5
Very poor 38.0 or lower 34.0 or lower 30.4 or lower 26.0 or lower 22.3 or lower
Age
Females 20 to 29 30 to 39 40 to 49 50 to 59 60 to 69
Superior 56.0 or higher 45.8 or higher 41.7 or higher 35.9 or higher 29.4 or higher
Excellent 46.5 to 55.9 37.5 to 45.6 34.0 to 41.6 28.6 to 35.8 24.6 to 29.3
Good 40.6 to 46.4 32.2 to 37.4 28.7 to 39.9 25.2 to 28.5 21.2 to 24.5
Fair 34.6 to 40.5 28.2 to 32.1 24.9 to 28.6 21.8 to 25.1 18.9 to 21.1
Poor 28.6 to 34.5 24.1 to 28.1 21.3 to 24.8 19.1 to 21.7 16.5 to 18.8
Very poor 28.5 or lower 24.0 or lower 21.2 or lower 19.0 or lower 16.4 or lower
.
*Aerobic capacity or VO2max expressed in mLkg−1min−1.
Rockport One-Mile Walking Test

.
The Rockport One-Mile Walking Test is a way to estimate VO2max (2). To complete this
test, you should have the ability to walk 1 mile continuously. Choose a day without
windy weather for testing. Ideally, you should perform the One-Mile Walking Test
using an outdoor or indoor running track so that you can be certain that the distance
you walk is no more or less than 1 mile. A standard quarter-mile track would be ideal
(four laps on the inside lane), but many tracks are metric. If you are on a 400-meter
track, then you will need to complete four laps on the inside lane plus an additional 9.3
meters (equal to approximately 31 ft). If a track is not available, any measured course
will work as long as the surface is smooth and the course is flat. Grab a comfortable
pair of shoes and a stopwatch. Walk the course as rapidly as you can without jogging
or running, and record the time it takes for you to complete the mile. You also need to
take your pulse as previously described immediately after you complete the mile walk.
Computing your results from the Rockport One-Mile Walking Test takes a bit of work,
but the math is very simple when you plug results into one of the formulas shown here
(numbers in bold are constant in the equations and thus are predetermined):
Males
139.150
Minus (0.1692  ____ weight in kilograms)
Minus (0.3877  ____ age in years)
Minus (3.2649  ____ time in minutes)
Minus (0.1565  ____ heart rate in beats per minute)
= ____ Aerobic capacity
Females
132.835
Minus (0.1692  ____ weight in kilograms)
Minus (0.3877  ____ age in years)
Minus (3.2649  ____ time in minutes)
Minus (0.1565  ____ heart rate in beats per minute)
= _____ Aerobic capacity
To obtain your weight in kilograms, multiply your weight in pounds by 0.454. For
the time factor, you might wonder how to account for the number of seconds. For
example, suppose you completed the one-mile walk in 14 minutes and 25 seconds.
The 25 seconds needs to be expressed as a fraction (decimal number) of a minute. To
do that, simply divide the number by 60 (because there are 60 seconds in a minute). In
this case, 25 seconds would be about 0.42 of a minute, so you would use the number
14.42 in your calculation of aerobic capacity.
The answer you calculate is your aerobic capacity and refers to the amount of oxygen
your body can use each minute—more specifically, the number of milliliters of oxygen
your body uses per unit of body weight every minute (mL·kg−1·min−1). The more oxygen
your body can use, the better your aerobic fitness level is. Once you have determined
your aerobic capacity, find your fitness classification level in table 5.1.
1.5-Mile Run Test

Just as the Rockport One-Mile Walking Test is a way to estimate aerobic capacity, so
too is the 1.5-mile (2.4 km) run (2). Because of the higher intensity and longer distance
of this test, it is not appropriate for beginners, anyone with symptoms of or known
heart disease, or anyone with risk factors or other health concerns as determined by
a health screening or a health care provider.
To perform this test, choose a day without windy weather and use an outdoor or
indoor running track. If you are on a quarter-mile track, this will involve six laps in the
inside lane. If you are using a 400-meter track, it will involve six laps plus an additional
14 meters (46 ft) to complete the full distance of 1.5 miles. Wear a comfortable pair
of running shoes and have a stopwatch handy. Because this test requires you to run as
fast as you can for 1.5 miles, you should walk a lap or two to warm up. At the track,
run as rapidly as you can for 1.5 miles, timing yourself to the nearest second. For this
test, there is no need to record your heart rate. This test is challenging, so be sure to
walk a lap or two to cool down after completion, and rehydrate as needed afterward.
The math used to interpret your results is much simpler than that for the Rockport
One-Mile Walking Test. Use the following formula to estimate your aerobic capacity:
Aerobic capacity = (483 ÷ ____ time in minutes) + 3.5
As with the One-Mile
. Walking Test, this calculated value is an estimate of your
aerobic capacity, or VO2max. Because the number itself may not have much meaning,
be sure to consult table 5.1 to check on your status compared to others of your age
and sex (2). The higher the value, the better.
6-Minute Walk Test

Although some older adults may be comfortable completing the one-mile walk or
1.5-mile run test, another option is a 6-minute walk test (7). The 6-minute walk test
could also be considered if you have been very inactive and are currently deconditioned.
The test requires you to determine the distance you can walk in 6 minutes around a
50-yard (45.7 m) rectangular area (see figure 5.3 for the setup showing the number
of yards walked). Focusing on a time rather than a particular distance covered allows
individuals of all abilities to assess their fitness. Normal ranges for older adults are found
in table 5.2. If your score is over the range listed, consider yourself above average; if
your score falls short of the range, consider yourself below average (7).
40 yd 35 yd 30 yd
yd 5
25 d
4
y
yd 0
50 d
5 yd 10 yd 15 yd
2
y
Start
FIGURE 5.3 Setup for 6-minute walk.

Adapted by permission from R.E. Rikli and C.J. Jones, 2013, p. 76.
E6843/ACSM/F05.03/547939/mh-R1
TABLE 5.2 Normal Ranges for 6-Minute Walk Test for Older Adults in
Yards
Age
60 to 64 65 to 69 70 to 74 75 to 79 80 to 84 85 to 89 90 to 94
Males 610 to 560 to 545 to 470 to 445 to 380 to 305 to
735 700 680 640 605 570 500
Females 545 to 500 to 480 to 435 to 385 to 340 to 275 to
660 635 615 585 540 510 440
Adapted by permission from R.E. Rikli and C.J. Jones, 2013 pp. 89, 90.
One-Mile Run Test for Youth

FitnessGram is an assessment for children that emphasizes personal fitness for health
rather than comparisons among children (3). With this philosophy in mind, healthy ranges
are given rather than fitness rankings. Youth are considered in the “healthy fitness zone”
or “needs improvement” zone. For boys and girls between the ages of 10 and 17, a
one-mile run test is used (if a child cannot run this entire distance, encourage walking
at. a fast pace). For the one-mile run test, the calculation to estimate aerobic capacity
(VO2max) takes into account body mass index (BMI) as well as the time to complete the
one-mile run (5).
Boys
108.94
Minus (8.41  ____ mile time in minutes)
Plus (0.34  ____ mile time in minutes  ____ mile time in minutes)
Plus (0.21  ____ age in years)
Minus (0.84  ____BMI)
.
= ______Estimated VO2max
Girls
108.94
Minus (8.41  ____ mile time in minutes)
Plus (0.34  ____ mile time in minutes  ____ mile time in minutes)
Minus (0.84  ____BMI)
.
= ______Estimated VO2max
Note that this estimation can be used only for run times of 13 minutes or less. If the
child requires more than 13 minutes to complete the one-mile run, then simply enter
“13” into the formula for the mile time. To determine BMI, see figure 18.1. See table
5.3 for the healthy fitness zone for boys and girls between the ages of 10 and 17 (4).
86
TABLE 5.3 FitnessGram Standards for Aerobic Capacity Based on the

One-Mile Run for Youth*
Age Boys Girls
10 40.2 or higher 40.2 or higher
*The values listed represent the healthy fitness zone and indicate that the child has a suffi-
cient fitness level to provide important health benefits. Being below the value listed indicates
a need for improvement.
Adapted by permission from The Cooper Institute, 2017, pp. 86, 87.
Aerobic Workout Components

An aerobic workout should follow a consistent pattern to optimize safety as well as
enjoyment (2). You should begin with a warm-up, which is followed by the main part
of the workout, called the endurance conditioning phase. The workout is then wrapped
up with a cool-down. See figure 5.4 for an overview of an aerobic exercise session.
Warm-Up
A warm-up that consists of a minimum of 5 to 10 minutes of low- to moderate-level
activity is essential (2). The intent of the warm-up is to increase the temperature of
the muscles, thus preparing the body for the demands of the endurance conditioning
phase, or main focus, of the workout. A warm-up prepares your heart, lungs, and
High
Moderate
Intensity
Endurance conditioning
Co
-up
phase
ol-
rm
Low
ow
Wa
Rest
0 10 40 50
Time (min.)
FIGURE 5.4 Overview of aerobic exercise session.
E6843/ACSM/F05.04/547942/mh-R1
Adapted from B. Bushman and J.C. Young, 2005, p. 35.
muscles for the endurance conditioning phase of your aerobic training session (2) and
may reduce the risk of injury (6). Think of the warm-up as an on-ramp to a freeway.
The on-ramp gives you time to bring your vehicle up to the speed of traffic to avoid
an accident. The faster the traffic is, the longer the on-ramp should be. In the same
way, your warm-up should be longer if the intensity of the conditioning phase is high.
Warm-up activities may include some light calisthenics or lower-level activities
similar to what you will be including in the conditioning phase. For example, if your
program includes brisk walking for the conditioning phase, then the warm-up could
include slower-paced walking. If the conditioning phase includes a more intense activ-
ity such as running, then jogging would be appropriate in the warm-up. The point is
to gradually increase the intensity from resting levels to the intensity you plan for the
conditioning phase.
Endurance Conditioning Phase

To continue with the freeway analogy, the endurance conditioning phase is the freeway
itself—the main focus of your journey. The conditioning phase for aerobic activity is
guided by the FITT-VP principle, which stands for frequency, intensity, time, type,
volume, and progression (2). Frequency refers to the number of days per week you set
aside time for exercise. Intensity reflects how hard you are working when exercising.
Time simply refers to the duration you are active, on a daily or weekly basis. Type,
or exercise mode, focuses on activities that involve large-muscle groups to improve
cardiorespiratory fitness. Volume reflects the total amount of exercise and may be
expressed in the number of calories burned. Progression refers to the manner in which
the program is advanced over time as your fitness level improves.
Although FITT-VP nicely summarizes the conditioning phase, you will also want to
add an “E”—the E stands for enjoyment. All the recommendations and information in
the world mean little if you do not stick with your exercise program. Understanding
the benefits of an exercise program (as outlined in chapter 1) may keep you active,
but considering the time commitment you are making, you should also be sure you
are having some fun. Suggestions for keeping exercise enjoyable are found later in this
chapter. First, consider the nuts and bolts of an aerobic exercise program.
Frequency
The recommended frequency of aerobic exercise is three to five days per week.
How many days you exercise depends on your goals and the intensity that is most
appropriate for you. Although as few as a couple of days per week of activity can
provide benefits, regular physical activity provides more benefits and has a lower risk
of musculoskeletal injury than sporadic activity (2, 6). You will need as few as three
days per week if you are engaging in vigorous activity, but at least five days per week
is recommended if you plan on moderate-intensity activity. For example, if you enjoy
running (a vigorous activity), three days per week will provide you with health and
fitness benefits. However, if you plan on a walking program (a moderate-intensity
activity), then at least five days per week would be better. If you enjoy mixing types
and intensities of activity, then a weekly combination of three to five days of moder-
ate and vigorous activity is recommended (2, 8). For example, you may walk a couple
days per week and jog on another couple days. This would be considered two days
per week of moderate activity (i.e., walking) and two days per week of vigorous activ-
ity (i.e., jogging), allowing you to meet the recommended amount of physical activity.
Intensity
As the intensity of activity increases, so do the potential health benefits. To promote
health and fitness benefits, your exercise must place some stress on your cardiorespi-
ratory system. In other words, you should notice an increase in your heart rate and
breathing. When speaking of intensity, fitness professionals generally use the terms
moderate and vigorous (2, 8). To help visualize this, consider moderate-intensity activ-
ity to be equivalent to brisk walking and vigorous-intensity activity to be equivalent
to jogging or running (8).
A variety of simple methods are available to help you quantify the intensity of your
exercise bout. One method is to monitor your relative level of effort. Although this is
subjective (i.e., you determine how easy or hard you are exercising), a numerical scale
can help guide you to appropriate levels of activity. The U.S. Department of Health and
Human Services’ Physical Activity Guidelines for Americans suggests a scale of 0 to 10.
Sitting at rest is 0, and your highest effort level possible is 10 (8). Moderate-intensity
activity is a 5 or 6 on this effort scale. Vigorous-intensity activity is at a level of 7 or
8. This method allows you to individualize your exercise based on your current level
of cardiorespiratory fitness (8). For an example of applying this scale, see figure 5.5.
Another method, called the talk test, can also be used to establish exercise inten-
sity (2). If you are working at an intensity that increases breathing rate but still allows
you to speak without gasping for breath between words, you are likely exercising
at a moderate intensity. The goal would be to exercise to the point at which speech
would start to become more difficult. The Physical Activity Guidelines for Americans
suggests that moderate-intensity activity allows you to talk but not to sing, whereas
more vigorous activity results in an inability to say more than a few words without
pausing for a breath (8).
Heart rate monitoring can also be helpful for determining your intensity level,
although it is a bit more technical than the subjective measures of effort level and the
talk test. Maximal heart rate can be estimated by subtracting your age in years from
220 (2). Thus for a 40-year-old, estimated maximal heart rate would be 180 beats per
minute (i.e., 220 − 40 = 180). You will not be exercising at maximal heart rate, but
rather at a percentage of that value; the percentage will depend on your target level
of intensity (2). Multiply your estimated maximal heart rate by the activity factor from
table 5.4 to determine your target heart rate.
____ estimated maximal heart rate  ____ activity factor
= target exercise heart rate in beats per minute
0 1 2 3 4 5 6 7 8 9 10
Seated at Leisurely Brisk Jogging Running Maximal

rest strolling walking all-out
sprint
FIGURE 5.5 Sample scale for where activities fall within the various intensity levels.
E6843/ACSM/F05.05/547943/mh-R1
TABLE 5.4 Heart Rate Intensity Guidelines

Intensity level Percentage of maximal heart rate Activity factor*
Very light ~55% 0.55
Light ~60% 0.60
Moderate ~70% 0.70
Vigorous ~85% 0.85
*Multiply activity factor by maximal heart rate to determine target heart rate.
Note that your heart rate can also be influenced by environmental conditions (e.g.,
hot, humid environments) as well as medications (e.g., beta-blockers used for migraines
and heart disease can lower heart rate). The calculated value should be used in conjunc-
tion with relative perception of effort or the talk test (2). You can adjust your workload
up or down depending on your perception of effort on a given day.
Recognize, too, that you can vary your intensity during the conditioning phase. Ath-
letes often use interval training, which includes some time at higher intensity followed
by lower-intensity exercise. This provides a unique stress on the body that translates
into improved aerobic fitness. This principle can be used for general exercise programs
as well (2). For example, if you are just beginning to exercise, you could include a few
minutes at a faster walking pace within your conditioning phase. Alternating between
lower and higher intensity provides variety as well as a stimulus to improve your
aerobic capacity, no matter your current level of fitness.
Time
The duration of each of your exercise sessions is determined by the amount of time you
are able to commit as well as your current fitness status. If you are a beginner, don’t
worry about some arbitrary time goal; rather, find an activity that you can do continu-
ously for 10 minutes. Increase the duration of the exercise session as it becomes easier
to complete. Add a couple of minutes per session until you reach about 30 minutes of
aerobic exercise per day. Depending on your initial fitness level, this may take weeks
or even a month or more. The key is to keep going and make progress.
If you have already been doing some exercise (or have now built up to 30 minutes
of continuous activity) and feel comfortable with moderate-intensity activity for this
length of time, decide whether you want to maintain your current intensity and go for
a bit longer, or if you want to begin to increase the intensity. Time and intensity are
like a teeter-totter. When you increase intensity, you generally decrease the length of
the session. If you decrease intensity, you will need to increase the time you spend
exercising to achieve full health benefits. A general rule of thumb from the Physical
Activity Guidelines for Americans is that 1 minute of vigorous-intensity activity can be
counted as the same as 2 minutes of moderate-intensity activity (8). For example, a
15-minute run would provide the same health benefit as a 30-minute walk.
Labels are difficult to apply universally, but table 5.5 provides some terminology
related to activity status that was introduced in chapter 2. For the purposes of this
book, beginners are those who currently have limited activity. As you can see in the
table, beginners are focusing on very light to light activity and build up to 100 to 150
minutes per week of light to moderate activity. The intermediate level of activity reflects
TABLE 5.5 Activity Status and Aerobic Training Focus

Activity status Aerobic training focus
Beginner No prior activity: Focus is on very light to light activity for 20 to 30
(inactive with no or min over the course of the day. Accumulating time in 10-min bouts is
minimal physical an option. Overall, your target is 60 to 100 min per week.
activity and thus rela- Some prior activity (i.e., once you have met the target level of 60-100
tively deconditioned) min per week): Focus is on light- to moderate-level activity for 30
to 45 min per day. Accumulating time in 10-min bouts is an option.
Overall, your target is 100 to 150 min per week.
Intermediate Some activity (fair to average fitness): Focus is on moderate activity
(somewhat active but for 30 to 60 min per day. Overall, your target is 150 to 250 min per
overall only moderately week.
conditioned)
Established Regular exerciser (moderate to vigorous): Focus is on moderate- to
(regularly engaging in vigorous-intensity activity for 30 to 90 min per day. Overall, your
moderate to vigorous target is 150 to 300 min per week (duration depends on intensity).
exercise)
people who are somewhat active and are moderately conditioned. The focus at this
stage is increasing moderate-intensity aerobic activity to 150 to 250 minutes per week.
Typically, people at this level are of fair to average fitness levels. Established exercisers
are those who have been engaged in regular exercise for at least six months. Fitness
levels vary according to genetic potential as well as personal fitness goals. Typically,
established exercisers have average to excellent aerobic fitness.
The Physical Activity Guidelines for Americans recommends working toward a
minimum of 150 minutes per week of moderate-intensity activity, or 75 minutes per
week of vigorous-intensity activity (8). If you are already physically active at this level,
then consider increasing your activity to gain additional health and fitness benefits.
For you, a new target of 300 minutes per week of moderate-intensity activity, or 150
minutes per week of vigorous-intensity activity, would be a potential goal (8).
Q&A
How can interval training be designed to provide
variety in an exercise program?
Interval training occurs when exercise intensity varies during an exercise session. This
type of training provides many options, as you can change the number, duration, and
intensity of various phases of the exercise session (2). For example, you could engage in
moderate exercise at a level 5 (on the10-point exertion scale) for 2 minutes followed by
3 minutes of vigorous exercise at a level 7 (on the 10-point exertion scale) and repeat
that sequence four times for a total of 20 minutes for the exercise session. To provide
variety, you can change the time spent or the intensity of each of the different intervals.
For example, 2 minutes at level 6 followed by 2 minutes at level 8 could be repeated five
times for a total of 20 minutes for the exercise session. The options are almost limitless
and can be individualized based on your current health and fitness status (2).
Type or Mode
Aerobic activities are grouped into four categories along with recommendations on who
would most appropriately engage in the given activity (see table 5.6) (2). Exercises in
group A are recommended for everyone because they are relatively simple activities
that can be started at a low level of effort. Group B activities are more vigorous and
thus are most appropriate if you already have a good fitness base (i.e., you have been
exercising regularly and have determined your fitness level to be at least in the fair to
average range). Group C activities are those that have a definite skill component and
thus may require some learning before being used as a fitness tool. Group D activi-
ties are recreational and, because intensity varies depending on the situation, are best
reserved for people who are regularly active and have a good fitness base. Do not
consider these groupings progressive (e.g., that group C activities are better than group
B activities), but rather as a way to classify various aerobic exercises.
Volume
The concept of volume reflects a summary or overall amount of activity. One way to
provide a summary of your aerobic exercise is to determine the calories you use when
engaging in your aerobic activities each week. When considering the activity recom-
mendations in the Physical Activity Guidelines for Americans, a reasonable target is
at least 1,000 calories per week (2). Calculating calories burned can be helpful when
you are interested in losing weight, but it is also a great way to pull together the four
parts of your aerobic exercise prescription—frequency, intensity, time, and type of
activity—into one number. Whether you do the same activity each day or change it
up, you still can take a look at your weekly total to ensure that you are on track with
just a few calculations.
TABLE 5.6 Aerobic Exercise Groupings

Exercise Recommended
group Group characteristics participants Examples
A Endurance activities Everyone Walking, easy bicycling,
that can be done with slow dancing
minimal skill and with
minimal fitness
B Endurance activities that Because of the higher intensity, Jogging, running,
are more vigorous but adults who are regularly active spinning, elliptical
can be done with and have at least an average exercise, fast dancing
minimal skill level of fitness would be best
suited.
C Endurance activities that Assuming that a skill level has Swimming, cross-
require a certain level of been achieved, people should country skiing, skating
skill to perform have at least an average level
of fitness to be suited for these
activities.
D Recreational sports Because of the changing exer- Basketball, tennis,
tion level due to competition or soccer, downhill skiing,
terrain, people should have at hiking
least an average level of fitness.
To keep things simple, researchers have created a unit of measure called a metabolic
equivalent, or MET. A MET is equal to the oxygen cost at rest (i.e., 1 MET = resting
level = 3.5 milliliters of oxygen per kilogram body weight per minute). Multiples of a
MET are then applied to various activities. For example, walking at 3.5 miles per hour
(5.6 km/h) is equal to 4 METs. In other words, you are working four times harder
when walking at 3.5 miles per hour than you are when seated in a resting position.
Metabolic equivalent values have been determined for a wide variety of activities (see
table 5.7 for some examples of basic activities) (1).
Once you know the MET value for a given exercise, you can estimate how many
calories you burned per minute by inserting that value into the following formula
(numbers in bold are constants—in other words, they do not change):
____ MET value of activity  3.5  ____ body weight in kg ÷ 200
= ____ calories burned per minute
Insert the MET value for the activity and then your body weight (to convert from
pounds to kilograms, multiply your weight in pounds by 0.454 to determine your
weight in kilograms). For an example on how this can be used, see Checking Volume
of Aerobic Exercise.
TABLE 5.7 MET Values for Selected Activities*

Activity MET value
Bicycling outdoors, <10.0 mph (16 km/h), leisure riding 4.0
Bicycling outdoors, 10.0 to 11.9 mph (16 to 19.2 km/h) 6.8
Bicycling outdoors, 12.0 to 13.9 mph (19.2 to 22.4 km/h) 8.0
Bicycling outdoors, 14.0 to 15.9 mph (22.5 to 25.6 km/h) 10.0
Biking, stationary, 30 to 50 W, very light to light effort 3.5
Biking, stationary, 90 to 100 W, moderate to vigorous effort 6.8
Biking, stationary, 101 to 160 W, vigorous effort 8.8
Biking, stationary, 161 to 200 W, vigorous effort 11.0
Running, 5 mph (8 km/h) 8.3
Running, 6 mph (9.7 km/h) 9.8
Swimming laps, freestyle, light to moderate effort 5.8
Swimming laps, sidestroke 7.0
Swimming laps, backstroke 9.5
Swimming laps, breaststroke 10.3
Swimming laps, butterfly 13.8
Walking, 2.0 mph (3.2 km/h) 2.8
Walking, 2.5 mph (4 km/h) 3.0
*For a comprehensive list of activities and MET values, see http://prevention.sph.sc.edu/tools/compendium.htm.
Source: B.E. Ainsworth, W.L. Haskell, S.D. Herrmann, et al.
Progression
Progression is how an exercise program is advanced over time. Many factors must be
considered, including current health and fitness status, training responses, and goals
(2). The key is gradual progression rather than making abrupt or significant changes
in one of the FITT components. If you are just starting, to optimize safety and avoid
injury, the recommendation is “start low and go slow” (2). Table 5.5 reflects this concept
of slowly increasing the volume of exercise. Rather than increasing frequency, inten-
sity, and duration all at once, you want to gradually introduce changes. For example,
initially, you may simply increase the time spent in activity. As you adjust to this level
of activity, you may then want to cut back the time a bit and increase the intensity
slightly. Reflect on the overall volume of exercise to help make sure your progression
is gradual. As you make adjustments to your program, give yourself time at a particular
volume of activity to ensure you are able to maintain this new level before trying to
move forward.
Cool-Down
The cool-down should consist of a minimum of 5 to 10 minutes of low- to moderate-
level activity (2). The cool-down provides an opportunity for body systems to gradu-
ally return to preexercise levels. A cool-down is recommended to allow the heart to
slow down in a controlled manner, thus avoiding negative changes in heart rhythm.
In addition, if you stop your activity too abruptly, blood that was circulating to the
working muscles can pool in your legs, resulting in a drop in blood pressure. A cool-
down also helps to gradually decrease body temperature, which naturally increased
Walking and jogging are common aerobic activities.

Checking Volume of Aerobic Exercise

To compare two programs—one focused on walking and the other on jogging—take a look at
the MET values to help you examine how intensity influences the number of calories burned.
Walking program: walking 3.5 miles per hour (5.6 km/h) for 50 minutes
Jogging program: running at 5 miles per hour (8 km/h) for 25 minutes
For this example, the calculations are done for a 150-pound (68.1 kg) person. The MET
values for each activity are found in table 5.7.
Walking at 3.5 miles per hour (5.6 km/h) is equal to 4.3 METs, so using the formula pro-
vided previously, a 50-minute workout burns about 255 calories (determined by multiplying
5.1 calories per minute by the workout duration of 50 minutes), as follows:
(4.3 METs  3.5  68.1 kg) ÷ 200 = 5.1 calories per minute
Running at 5 miles per hour (8 km/h) is equal to 8.3 METs, so using the formula provided
previously, a 25-minute workout would burn 248 calories (determined by multiplying 9.9
calories per minute by the workout duration of 25 minutes), as follows:
(8.3 METs  3.5  68.1 kg) ÷ 200 = 9.9 calories per minute
The two workouts burn approximately the same number of calories. Thus even though
the activities are very different, the overall volume (which accounts for the type, duration,
and intensity) is similar.
during the endurance phase. Activities included in a cool-down are similar to those in
the warm-up, but the intensity needs to gradually diminish toward resting levels (2).
A proper cool-down is driven by both practical issues (e.g., avoiding fainting from
a drop in blood pressure) and safety issues (e.g., avoiding negative changes in heart
rhythm). The cool-down is like a freeway off-ramp. When shifting from freeway speeds
to those appropriate on city streets, time is needed for an adjustment. In a similar
way, the cool-down allows the body to adjust back toward normal resting levels. The
higher the intensity of your conditioning phase, the longer your cool-down should be.
Your Aerobic Program

If you are just getting started with your exercise program, be sure to complete the
preparticipation screening process found in chapter 2 (2). This screening can help
you determine whether you should visit your health care provider before starting an
exercise program. Of course, regardless of the outcome, consulting with your personal
health care provider is always appropriate. In addition, you need to consider your cur-
rent fitness level and begin at a point suitable to your current status. Over time, with
regular activity, you will progress and improve.
Your personal exercise prescription takes into account the frequency, intensity, time,
and type of activity. Take walking, for example, which is the most commonly reported
exercise and is a great activity for the start of an exercise program (walking is a group
A activity as shown in table 5.6). Figure 5.6 shows an example of a progressive walking
and jogging program. You can determine where to enter into the exercise progression
based on your current level of fitness.
FIGURE 5.6
Sample walking and jogging program.
Stage Time point Warm-up Workout* Cool-down
Beginner Initial week Slow, easy Walk at a pace that involves a light level Slow, easy
walking pace of exertion (level 3 or 4) for 10 min at walking pace
for a couple least twice a day for a total of 20 min for a couple
of minutes each day (three days per week). Your of minutes
weekly total should be 60 min.
Progression Slow, easy Each week add 10 min to your weekly Slow, easy
walking pace total until you reach 100 min of activity walking pace
for 5 min (e.g., 20 min five days per week). Stay at for 5 min
this duration and increase your intensity
over the next couple of weeks from light
(level 3 or 4) to moderate (level 5 or 6).
Once you are comfortable with this time
and intensity for a couple of weeks,
continue to add 10 to 15 min per week
until you reach 150 min.
Final week Easy walking Walk at a pace that involves a moder- Easy walking
pace for 5 to ate level of exertion (level 5 or 6) for 30 pace for 5 to
10 min to 60 min (three to five days per week). 10 min
Your weekly total should be 150 min.
Intermediate Initial week Easy walking Walk at a pace that feels moderate Easy walking
pace for 5 to (level 5 or 6) for 30 to 60 min (three to pace for 5 to
10 min five days per week). Your weekly total 10 min
should be 150 min.
Progression Easy walking Continue to increase exercise duration Easy walking
pace for 5 to by 10 to 15 min per week to approach pace for 5 to
10 min 200 to 250 min of moderate activity 10 min
accumulated on a weekly basis. Another
option is to introduce a slightly more
vigorous activity, such as jogging, real-
izing that the time needed will be less
(typically 2 min of moderate activity
equals 1 min of vigorous activity).
Final week Easy walking Walk at a pace that feels moderate Easy walking
should be 200 to 250 min (moderate
intensity).
Or:
Combine moderate and vigorous walk-
ing on alternate days.
Established Continue, Easy walking Walk at a pace that feels moderate (level Easy walking
maintain pace for 5 to 5 or 6). Your weekly total should be 200 pace for 5 to
10 min to 300 min (moderate intensity). 10 min
Or:
Jog (level 7 or 8). Your weekly total
should be 100 to 150 min (vigorous
intensity).
Or:
*Level of exertion is on a scale of 0 to 10 (sitting at rest is 0, and your highest effort level is 10).
96
Once you feel comfortable with 30 minutes of continuous moderate-intensity activ-

ity, you may be interested in other activity options. Swimming, a group C activity, is
another excellent aerobic activity if you have basic swimming skills or are willing to
gain those skills. Follow the time and intensity progression described in figure 5.6,
substituting swimming (using different strokes for variety) for walking and jogging.
Figure 5.7 provides a sample program for someone with a membership at a health
club. Activities at the club, when done at a low intensity, would fall into group A, but
as the person’s fitness level improves, the intensity increase will likely result in a shift
to group B exercise.
FIGURE 5.7
Sample cross-training program at a health club.
Beginner Initial week Slow, easy Pick one activity each day at a light level Slow, easy
walking pace of exertion (level 3 or 4) for 10 min at walking pace
for a couple least twice a day for a total of 20 min for a couple
of minutes each day (three days per week). Select of minutes
from walking on the treadmill or station-
ary biking. Your weekly total should be
60 min.
Progression Slow, easy Each week add 10 min to your weekly Slow, easy
walking pace total until you reach 100 min of activ- walking pace
for 5 min ity (e.g., 20 min five days per week). for 5 min
Potential activities include treadmill
walking, stationary biking, and using a
stair climber. Stay at this duration and
increase your intensity over the next
couple of weeks from light (level 3 or 4)
to moderate (level 5 or 6). Once you are
comfortable with this time and intensity
for a couple of weeks, continue to add
10 to 15 min per week until you reach
150 min.
Final week Easy walking Exercise at an intensity that involves a Easy walking
pace for 5 to moderate level of exertion (level 5 or 6) pace for 5 to
10 min for 30 to 60 min (three to five days per 10 min
week). Activities may include treadmill
walking; stationary biking; or using a
stair climber, elliptical trainer, rowing
machine, or Nordic ski machine. Your
Intermediate Initial week Easy walking Exercise at a level that feels moderate Easy walking
10 min five days per week) using a treadmill, 10 min
stationary bike, stair climber, elliptical
trainer, or Nordic ski machine. Your
> continued
Figure 5.7 > continued

Progression Easy walking Continue to increase exercise duration Easy walking
pace for 5 to by 10 to 15 min per week to approach pace for 5 to
10 min 200 to 250 min of moderate activity 10 min
accumulated on a weekly basis. Another
option is to introduce slightly more vig-
orous activity a couple of days per week,
such as jogging on the treadmill, taking
a spinning class, or joining a step aero-
bics class, realizing that the time needed
will be less (typically, 2 min of moderate
activity equals 1 min of vigorous activ-
ity).
Final week Easy walking Exercise at a level that feels moderate Easy walking
should be 200 to 250 min (moderate
intensity).
Or:
Established Continue- Easy walking Exercise at an intensity that feels mod- Easy walking
maintain pace for 5 to erate (level 5 or 6). Your weekly total pace for 5 to
10 min should be 200 to 300 min (moderate 10 min
intensity).
Or:
Exercise at a higher intensity (level 7 or
8). Your weekly total should be 100 to
150 min (vigorous intensity).
Or:
*Level of exertion is on a scale of 0 to 10 (sitting at rest is 0, and your highest effort level is 10).
The examples in figures 5.6 and 5.7 show a progression from beginner to established
exerciser. Depending on your current status, you may be at the start of the table as a
beginner or already in the established, or maintenance, phase. If you are just begin-
ning to exercise, progress slowly and base your advancement on how your body is
responding to the exercise. If you are in the established, or maintenance, phase, keep
tracking your activity. Also, stay focused on the FITT-VP factors as discussed previ-
ously, and if you are becoming bored with your current activity program, consider
other modes of exercise or joining an exercise group.
As you move along in your exercise journey, increase the duration (time) first; once
you are comfortable with the activity at the longer session length, then consider increas-
ing the intensity. To avoid injury, do not increase the session duration and intensity at
the same time. Although placing a stress on the body is necessary for improvement,
excessive overload can result in injury as well as frustration. To keep steady forward
progress, refer to table 5.5 for general guidance.
In addition, as you examine the sample programs, once again consider the FITT-VP
factors as discussed earlier and how each relates to your fitness goals. Don’t forget about
enjoyment. As you create your plan of action, consider the types of activities that you
enjoy and that also are accessible to you. Joining a health club can be a great way to
increase your access to a variety of activities (equipment as well as group classes). If
you don’t want to join a health club, you can easily find aerobic activities at no cost.
Walking and running trails are becoming more common in cities; many malls open
their doors early to allow walkers to use the corridors before the stores open; and your
local library has many aerobic exercise videos that you can use in the privacy of your
own home. To get started, you need to pick a day and take the first step—literally as
well as figuratively.
Cardiorespiratory (or aerobic) fitness is important for promoting health and, in

particular, is associated with a reduced risk of cardiovascular disease. An aerobic
exercise session includes a warm-up, a conditioning phase, and a cool-down. The
warm-up and cool-down are links between the resting state and the exercise portion
of your workout. The main focus, the endurance conditioning phase, is guided by the
FITT-VP principle: frequency, intensity, time, type, volume, and progression. General
recommendations are as follows: three to five days per week (frequency), moderate
to vigorous level of exertion (intensity), 20 to 30 minutes or more per session (time),
large-muscle group activity (type of activity), total of 1,000 calories burned per week
(volume), and gradual increases over time (progression). In addition, tracking aerobic
fitness assessments periodically is a helpful way to determine current status and the
effectiveness of your aerobic exercise program.
SIX
Enhancing Your
Muscular Fitness
Muscular fitness is a global term that includes muscular strength, endurance, and
power. Muscular strength refers to the ability to lift a heavy weight one time, muscular
endurance is the ability to lift a lighter load several times, and muscular power refers
to ability to exert maximum effort in a very short period of time. Muscle-strengthening
activities that involve all the major muscle groups are recognized as an essential com-
ponent of an overall fitness program for both adults and youth (1, 6).
Just as aerobic fitness is improved by stressing the heart and lungs, muscular fit-
ness requires a stress, or resistance, to be placed on the muscles. Resistance training
(also called strength training) involves the use of a variety of activities that include
free weights (barbells and dumbbells), weight machines, elastic tubing, medicine balls,
stability balls, and body weight. Resistance training does not refer to one specific mode
of conditioning but rather to an organized process of exercising with various types of
resistance to enhance muscular fitness.
When correctly performed and sensibly progressed over time, resistance training
can be a safe, effective, and enjoyable method of exercise for people of a wide range
of ages, fitness levels, and health conditions (1, 20). While resistance training has been
a part of sport programs for many years, public health recommendations now aim to
increase participation in muscle-strengthening activities for all youth and adults (28,
33). With instruction on developing proper exercise technique and guidance on sensi-
bly progressing the exercise program, resistance training can offer observable health
and fitness value.
Health and Fitness Benefits of Resistance Training

To maintain your physical capacity, you must make a lifestyle choice to include resis-
tance training on a regular basis. Unfortunately, physical capacity and muscle strength
decrease dramatically with age in adults who do not engage in resistance training (3,
101
Resistance Training Terminology

Following are definitions of some common terms used in the design of a resistance training
workout:
Atrophy—A reduction in muscle fiber size.
Concentric—A type of muscle action that occurs when the muscle shortens.
Eccentric—A type of muscle action that occurs when the muscle lengthens.
Hypertrophy—An enlargement in muscle fiber size.
Muscular endurance—The ability to repeat or maintain muscle contraction.
Muscular strength—The ability to exert maximal force in a single effort.
Repetition—One complete movement of an exercise.
Repetition maximum (RM)—The maximum amount of weight that can be lifted for a
predetermined number of repetitions with proper exercise technique.
Set—A group of repetitions performed without stopping.
Spotter—A training partner or fitness professional who can provide assistance in case
of a failed repetition.
30). Resistance training results in stronger muscles and therefore an increased capac-
ity for force production, which is not achievable with solely aerobic-based training.
Because muscles function as the engine of your body, they must be used regularly
to avoid disuse atrophy (i.e., a reduction in muscle size) and age-related declines in
physical performance.
You don’t need to be a competitive athlete to benefit from resistance training; it is
equally important from a health and fitness perspective. The benefits of resistance
training include favorable changes in body composition, metabolic health, and quality
of life. Resistance training activities can increase lean muscle mass, reduce body fat,
fortify bone, lower blood pressure, improve blood lipid and cholesterol levels, and
enhance your body’s ability to use glucose (2, 12). These benefits can optimize your
day-to-day functioning while limiting the development of chronic diseases such as
diabetes, heart disease, and osteoporosis (30, 32). Of paramount importance, regular
participation in a resistance training program can help adults preserve their muscle
health to maintain independent physical functioning with advancing age (23, 27).
Skeletal muscle represents about 40 percent of one’s total body weight and influ-
ences a variety of physiological processes and disease risk factors (26). The increase
in muscle tissue that results from resistance exercise is accompanied by an increase
in resting metabolic rate; the decrease in muscle tissue that results from a sedentary
lifestyle is accompanied by a decrease in resting metabolic rate. Muscle mass declines
about 5 percent each decade after age 30, and this loss can reach 10 percent per decade
after age 50 (15). This gradual decrease in muscle mass and metabolism is associated
with the gradual increase in body fat that typically occurs with age. Calories that were
previously used by muscle tissue (now smaller as a result of disuse) are stored as fat.
On the other hand, resistance training raises resting metabolic rate and results in more
calories burned on a daily basis. In theory, if you resistance train and gain 2 pounds
(~1 kg) of muscle mass, your resting metabolic rate should increase by about 20 calories
per day (29). Thus, performing resistance training throughout your life can help you
Enhancing Your Muscular Fitness 103
recharge your metabolism, facilitate physical function, and maintain your health (30).
In addition to the effect of muscle on metabolism, another benefit of regular resistance
training is an increase in bone mineral density that may reduce the risk of osteoporosis
(8, 9, 11). On top of the direct effect of strength-building (and weight-bearing) exercises
on bone, the act of muscles pulling on bones during resistance exercises may also be
a potent stimulus for new bone formation in certain people. This potential benefit is
of particular importance to women who are at increased risk of functional limitations
as a result of age-related losses of bone mass.
Strong muscles serve as shock absorbers and balancing agents that help dissipate
the repetitive landing forces from weight-bearing activities for active people and also
reduce the risk of falling in older adults (3, 31). As such, a resistance training program
that requires agility and balance may be the most effective way to enhance movement
control and avoid injury (1, 10). Moreover, strength-building activities are particularly
important for decreasing physical discomfort associated with low back pain, which is
a growing health care concern (31).
Regular participation in resistance training activities that are consistent with your
needs, goals, and abilities can improve muscle function, enhance quality of life,
and lower the risk of premature all-cause mortality (18, 25). The health and fitness
benefits are clear. You can also realize benefits linked to personal appearance. Firm,
toned muscles are possible with regular resistance training. Whether you are seeking
to improve in recreational or sport activities or just to look and feel better, resistance
training should be part of your fitness program.
Assessments for Muscular Fitness

There is not one test of muscular fitness that is best. Rather, different tests can be used
to safely and effectively assess muscular strength or muscular endurance in various
age groups. This section describes several assessments that can be used.
Assessing Muscular Strength

A common assessment of muscular strength is called the one-repetition maximum (1RM),
in which the goal is to lift as much weight as possible on a strength exercise with proper
Q&A
What is the typical impact of aging on
muscle and metabolism?
As a person ages, decreases in muscle along with a lower resting metabolic rate result
in less than optimal changes in body composition. For example, consider a 160-pound
(72.6 kg) male with 15 percent body fat at age 30. He therefore has 24 pounds (10.9 kg)
of fat weight and 136 pounds (61.7 kg) of lean weight, which consists of muscle, bone,
blood, skin, organs, and connective tissue. If he weighs the same (160 pounds) at age
50, his body composition will have changed by about 20 pounds (9 kg)—10 pounds (4.5
kg) less lean weight and 10 pounds (4.5 kg) more fat—and he will now be 21 percent
body fat. Of course, this increase in percentage of body fat and decrease in lean weight
would have a negative impact on his appearance, health, and fitness.
technique for one repetition only.

This test is time-consuming and
should be performed under the
supervision of a qualified fitness
professional. Also, familiarization
and practice sessions are critical
to ensure that the test is safe and
accurate (20).
Another option is to estimate
your 1RM by lifting a submaximal
weight multiple times. While differ-
ent exercises can be used for this
assessment, the use of multijoint
exercises such as the leg press
and chest press is common. With
a few calculations you can estimate
your 1RM and compare your per-
formance to that of others of your
age and sex.
First, multiply the number of
repetitions you can perform on a
given exercise by 2.5. Try to select
a weight you can lift about 10 to
15 times with proper form (note
that if you can lift the weight more
than 20 times, the results will be
more accurate if you rest and
then repeat the test with a heavier
weight). Subtract that number from
100 to determine the percentage of
Muscular fitness is a part of recreational and daily
your theoretical 1RM. Then, divide
activities.
that number by 100 to produce a
decimal value. Finally, divide the weight you lifted by that decimal value to estimate
your 1RM on that exercise.
For example, if a 35-year-old female can lift 60 pounds (27 kg) on the chest press
exercise 10 times, then she can use the following steps to estimate her 1RM:
10 repetitions  2.5 = 25
100 − 25 = 75
75  100 = 0.75
60 pounds  0.75 = 80 pounds = estimated 1RM
To compare her performance with others of her same age and sex, the 1RM is
divided by body weight. In the previous example, if the individual’s body weight is
145 pounds (66 kg), then she can complete the calculation (80 / 145 = 0.55) and use the
result (0.55) to assess her performance with table 6.1 (and to assess lower body strength
with table 6.2). Note that the ratio of weight lifted to body weight is the same whether
you use pounds or kilograms. For a 35-year-old female, her upper body strength is in
the “fair” category. With regular resistance training she will see her strength improve
as she tracks her progress. A weight she could lift only 10 times will be lifted more
often before fatiguing, or she will be able to lift a heavier weight for those same 10
repetitions.
TABLE 6.1 Interpretation of Upper Body Strength for Males and Females*
Age
20 or
Males younger 20 to 29 30 to 39 40 to 49 50 to 59 60+
Superior 1.76 or 1.63 or 1.35 or 1.20 or 1.05 or 0.94 or
higher higher higher higher higher higher
Excellent 1.34 to 1.32 to 1.12 to 1.00 to 0.90 to 0.82 to
1.75 1.62 1.34 1.19 1.04 0.93
Good 1.19 to 1.14 to 0.98 to 0.88 to 0.79 to 0.72 to
1.33 1.31 1.11 0.99 0.89 0.81
Fair 1.06 to 0.99 to 0.88 to 0.80 to 0.71 to 0.66 to
1.18 1.13 0.97 0.87 0.78 0.71
Poor 0.89 to 0.88 to 0.78 to 0.72 to 0.63 to 0.57 to
1.05 0.98 0.87 0.79 0.70 0.65
Very poor 0.88 or 0.87 or 0.77 or 0.71 or 0.62 or 0.56 or
lower lower lower lower lower lower
Age
20 or
Females younger 20 to 29 30 to 39 40 to 49 50 to 59 60+
Superior 0.88 or 1.01 or 0.82 or 0.77 or 0.68 or 0.72 or
higher higher higher higher higher higher
Excellent 0.77 to 0.80 to 0.70 to 0.62 to 0.55 to 0.54 to
0.87 1.00 0.81 0.76 0.67 0.71
Good 0.65 to 0.70 to 0.60 to 0.54 to 0.48 to 0.47 to
0.76 0.79 0.69 0.61 0.54 0.53
Fair 0.58 to 0.59 to 0.53 to 0.50 to 0.44 to 0.43 to
0.64 0.69 0.59 0.53 0.47 0.46
Poor 0.53 to 0.51 to 0.47 to 0.43 to 0.39 to 0.38 to
0.57 0.58 0.52 0.49 0.43 0.42
Very poor 0.52 or 0.50 or 0.46 or 0.42 or 0.38 or 0.37 or
lower lower lower lower lower lower
*Bench press weight ratio = weight lifted divided by body weight.
Data provided by The Cooper Institute. Physical Fitness Assessments and Norms for Adults and Law Enforcement (2013). Used
with permission.
TABLE 6.2 Interpretation of Lower Body Strength for Males and Females*
Age
Males 20 to 29 30 to 39 40 to 49 50 to 59 60+
Well above 2.27 or higher 2.07 or higher 1.92 or higher 1.80 or higher 1.73 or higher
average
Above 2.05 to 2.26 1.85 to 2.06 1.74 to 1.91 1.64 to 1.79 1.56 to 1.72
average
Average 1.91 to 2.04 1.71 to 1.84 1.62 to 1.73 1.52 to 1.63 1.43 to 1.55
Below 1.74 to 1.90 1.59 to 1.70 1.51 to 1.61 1.39 to 1.51 1.30 to 1.42
average
Well below 1.73 or lower 1.58 or lower 1.50 or lower 1.38 or lower 1.29 or lower
average
Age
Females 20 to 29 30 to 39 40 to 49 50 to 59 60+
Well above 1.82 or higher 1.61 or higher 1.48 or higher 1.37 or higher 1.32 or higher
average
Above 1.58 to 1.81 1.39 to 1.60 1.29 to 1.47 1.17 to 1.36 1.13 to 1.31
average
Average 1.44 to 1.57 1.27 to 1.38 1.18 to 1.28 1.05 to 1.16 0.99 to 1.12
Below 1.27 to 1.43 1.15 to 1.26 1.08 to 1.17 0.95 to 1.04 0.88 to 0.98
average
Well below 1.26 or lower 1.14 or lower 1.07 or lower 0.94 or lower 0.87 or lower
average
*Leg press weight ratio = weight lifted divided by body weight.
Data provided by The Cooper Institute, 1994. Used with permission. Study population for the data set was predominantly white
and college educated. A Universal DVR machine was used to measure the 1RM.
Assessing Muscular Endurance

As with muscular strength, various assessments can provide insight into one’s muscular
endurance status. This section describes the push-up test as well as some age-specific
assessments for children and older adults.
Push-Up Test for Adults

The push-up test is commonly used to measure muscular endurance, which is the abil-
ity of a muscle or muscle group to exert force repeatedly over time. Many activities of
daily life such as carrying groceries and household chores require repeated or sustained
muscular actions. Like muscular strength, muscular endurance can be different in upper
body and lower body muscles.
The goal of the push-up test is to perform as many push-ups as possible with proper
form. Note that there are two different ways to perform this test for adults, one for
males and one for females. For males the toes are the rear pivot point (see figure 6.1),
but for females the knees are in contact with the ground (see figure 6.2). For both
males and females, proper form includes keeping the back straight while pushing up
to a straight-arm position and then lowering the body until the chin touches the floor.
It is important to perform the push-up test as shown so you can accurately assess your
performance using table 6.3.
FIGURE 6.1 Push-up for males.

FIGURE 6.2 Push-up for females.
TABLE 6.3 Push-Up Test Norms for Adults

Age
Males 20 to 29 30 to 39 40 to 49 50 to 59 60 to 69
Excellent 36 or more 30 or more 25 or more 21 or more 18 or more
Very good 29 to 35 22 to 29 17 to 24 13 to 20 11 to 17
Good 22 to 28 17 to 21 13 to 16 10 to 12 8 to 10
Fair 17 to 21 12 to 16 10 to 12 7 to 9 5 to 7
Needs improvement 16 or fewer 11 or fewer 9 or fewer 6 or fewer 4 or fewer
Age
Females 20 to 29 30 to 39 40 to 49 50 to 59 60 to 69
Excellent 30 or more 27 or more 24 or more 21 or more 17 or more
Very good 21 to 29 20 to 26 15 to 23 11 to 20 12 to 16
Good 15 to 20 13 to 19 11 to 14 7 to 10 5 to 11
Fair 10 to 14 8 to 12 5 to 10 2 to 6 2 to 4
Needs improvement 9 or fewer 7 or fewer 4 or fewer 1 or none 1 or none
Adapted by permission from Canadian Society for Exercise Physiology, 2013.
Curl-Up and Push-Up Tests for Youth

FitnessGram includes healthy fitness zone ranges for curl-ups and push-ups (4, 5). For
the curl-up test, the two pieces of tape used to help guide the extent of the curl-up
are placed 3 inches (7.6 cm) apart for 5- to 9-year-olds and 4.5 inches (11.4 cm) apart
for 10- to 19-year-olds. Heels must stay in contact with the mat, and no pauses or
rest periods are allowed (see figure 6.3 for an example of a youth performing a curl-
up). Movement should be controlled (about one curl every 3 seconds or a total of 20
per minute). If the heels come up, if the fingers do not touch the far tape, or if the
child is unable to maintain a continuous cadence, the test is over and the final count
should be recorded (a total of 75 curl-ups is considered maximal). Healthy ranges are
shown in table 6.4.
For the push-up test, the hands are placed slightly wider than the shoulders and
the legs are out straight (see figure 6.4). The back should remain in a straight line
from head to toes throughout the test. The body is lowered until the elbows are at
a 90-degree angle and the upper arms are parallel with the floor. Then, arms should
be straightened fully to return to the starting position. The test is continued as long
as these form requirements are met and the movement is continuous (no rest stops
are allowed). Record the maximal number completed. Boys and girls follow the same
protocol. Healthy ranges are found in table 6.4.
FIGURE 6.3 Curl-up for youth.

b
FIGURE 6.4 Push-up for youth.
TABLE 6.4 FitnessGram Standards for Healthy Fitness Zone* for Curl-Ups
and Push-Ups for Youth
Curl-up Push-up
Age Boys Girls Boys Girls
5 2 or more 2 or more 3 or more 3 or more
17+ 24 or more 18 or more 18 or more 7 or more
*The values listed represent the healthy fitness zone and indicate that the child has a sufficient fitness
level to provide important health benefits. Being below the value listed indicates a need for improvement.
Adapted by permission from The Cooper Institute, 2017, pp. 86, 87.
Chair Stand Test for Older Adults

The chair stand test is used to assess lower body strength in older adults, which is
important in daily activities such as climbing stairs; walking; and getting out of a chair,
bathtub, or car. For the chair stand test, fold your arms across your chest and count
the number of times that you can stand from a seated position in 30 seconds (see
figure 6.5) (24). Normal ranges are shown in table 6.5; if your score is over the range
listed, consider yourself above average and if your score falls short of the range listed,
consider yourself below average.
a b
FIGURE 6.5 Chair stand for older adults.

Arm Curl Test for Older Adults

An arm curl test is used to assess upper body strength in older adults, which is important
for daily activities such as carrying groceries or small children. The arm curl assessment,
as shown in figure 6.6, is used to determine upper body muscular fitness. This test
involves counting the number of dumbbell curls you can complete in 30 seconds. Men
should use an 8-pound (3.6 kg) dumbbell, and women should use a 5-pound (2.3
kg) dumbbell. Normal ranges are shown in table 6.5; if your score is over the range
listed, consider yourself above average and if your score falls short of the range listed,
consider yourself below average.
a b
FIGURE 6.6 Arm curl for older adults.
TABLE 6.5 Normal Ranges for Fitness Test Scores for Older Adults
Age
Males 60–64 65–69 70–74 75–79 80–84 85–89 90–94
Chair stand test 14–19 12–18 12–17 11–17 10–15 8–14 7–12
(number of stands)
Arm curl test (number 16–22 15–21 14–21 13–19 13–19 11–17 10–14
of repetitions)
Age
Females 60–64 65–69 70–74 75–79 80–84 85–89 90–94
Chair stand test 12–17 11–16 10–15 10–15 9–14 8–13 4–11
(number of stands)
Arm curl test (number 13–19 12–18 12–17 11–17 10–16 10–15 8–13
of repetitions)
Adapted by permission from R.E. Rikli and C.J. Jones, 2013, pp. 89, 90.
Muscular fitness assessments that are consistent with each individual’s training
experience and fitness goals can provide useful information. In addition to comparing
performance to that of others of the same age and sex, periodic assessments can help
to gauge the effectiveness of your resistance training program. For safety purposes,
individuals with health concerns should seek consultation from a health care provider
before performing any fitness test.
Fundamental Principles of Resistance Training

Improvements in muscular fitness occur only if the resistance training program is based
on sound training principles and is prudently progressed over time (7, 21). Although
factors such as your initial level of fitness, genetics, nutrition, and motivation will
influence the rate and magnitude of adaptation that occurs, you can maximize the
effectiveness of your resistance training by addressing three fundamental principles:
progressive overload, regularity, and specificity.
Progressive Overload
The progressive overload principle states that to enhance muscular fitness, you must
exercise at a level beyond the point to which your muscles are accustomed. This goes
back to the idea of having to stress the muscle to get a positive response. Doing the same
workout month after month will not maximize benefits. The principle of progression
refers to consistently boosting the training stimulus or load at a rate that is compatible
with the training-induced adaptations that are occurring (21). Following the principle
of progressive overload requires that you provide your muscles with a new stimulus
when they have adapted to the current overload. You can do this in a variety of ways:
• Increase the number of repetitions. Typically, 8 to 12 repetitions is recommended
for muscular fitness (for middle-age and older adults starting exercise, 10 to 15
repetitions is recommended). People focusing on strength development may select
fewer repetitions, whereas those focusing on muscular endurance may include
up to 15 to 20 repetitions (1).
• Increase the number of sets for a given muscle group. You could do additional sets
of the same exercise, or you could add another exercise that targets the same
muscle group. For example, the chest muscles could be trained with two sets
of the chest press or one set of the chest press and one set of the dumbbell fly.
• Increase the resistance. The increase in weight needed will vary depending on
the exercise but is often prescribed according to the increments available (e.g.,
next-weight dumbbell, increasing by one plate on a weight machine).
When providing an overload, select one of these options at a time. Although you
want to provide a new stress on the muscle, you do not want to overtax the muscle
or supporting structures to the point of injury.
Although every training session does not have to be more intense than the last ses-
sion, the principle of progressive overload states that the training program needs to
be increased gradually over time to realize gains. For example, if you have been able
to easily complete a given workout for a couple of exercise sessions, it may be time
to make changes to provide an overload once again in order to keep the resistance
training program fresh, challenging, and effective. If you are able to perform a given
exercise for one or two repetitions over your target number for two training sessions
in a row, this indicates that you are ready to increase the resistance while returning
to the original target repetition range.
Regularity
The principle of regularity states that exercise must be performed several times per
week on a habitual basis to enhance physical fitness. Although training once per
week may maintain training-induced gains, more frequent workouts are needed to
optimize gains in health and fitness (1). In short, the adage “use it or lose it” is true
because you will lose strength gains if you do not progress your program over time
and perform resistance training on a regular basis (21). Although consecutive days of
heavy strength training for the same muscle groups are not recommended, regularly
training each major muscle group two to three times per week, with at least 48 hours
separating training sessions for the same muscle group, is recommended to enhance
muscular fitness.
Specificity
The principle of specificity refers to the distinct adaptations that take place as a result
of the training program. In essence, every muscle or muscle group must be trained to
make gains in muscular fitness (see figure 6.7 for the location of the major muscle groups
in the body). Exercises such as the squat and leg press can be used to enhance lower
body strength, but these exercises will not affect upper body strength. What’s more,
the adaptations that take place in a given muscle or muscle group will be as simple or
as complex as the stress placed on them. For example, because tennis requires multi-
joint and multidirectional movements, it seems prudent for tennis players to perform
resistance exercises that mimic the movements of the sport. For tennis players who
need strong leg muscles to move across the court, lunges are unbeatable exercises to
improve lower body performance. Lunges performed in different directions actually
simulate steps used in game situations.
The specificity principle can also be applied to the design of resistance training
programs for adults who want to enhance their abilities to perform activities of daily
life such as stair climbing and household chores, which also require multijoint and
multidirectional movements. For example, climbing stairs may be difficult as a result
of poor lower body strength. By sensibly progressing from single-joint exercises such
as leg extensions to multijoint exercises such as leg presses and dumbbell step-ups,
you can improve your stair-climbing ability. These multijoint exercises specifically
strengthen the quadriceps and gluteals, which are used in stair climbing.
Resistance Training Workout Components

The general format of an aerobic training session (as described in chapter 5) can be
applied to resistance training as well. Before beginning a session, you should perform
a warm-up to prepare your muscles for the conditioning phase of the workout. The
conditioning phase is the main focus, and you should follow it with a cool-down.
Warm-Up
The warm-up for resistance training should include 5 to 10 minutes of low- to moderate-
intensity aerobic activities and muscular endurance activities (lower resistance with a
Resistance Training Guidelines for Healthy Adults

Following are a few guidelines for resistance training if you are a healthy adult (1):
• Select a weight that allows you to perform 8 to 12 repetitions per set (10 to 15 repeti-
tions for middle-age and older adults who are starting exercise).
• Train each major muscle group for a total of two to four sets (beginners can benefit
from one set, which may reduce soreness and enhance adherence).
• Perform each set to the point of muscle fatigue but not failure.
• Rest for 2 to 3 minutes between sets to improve muscular fitness.
• Perform 8 to 10 exercises with proper technique.
• Resistance train two to three days per week on alternate days (48 hours is recom-
mended between sessions to allow the muscles to recover).
• Continually progress the training program to optimize long-term adaptations.
higher number of repetitions, such as 10 to 15 repetitions). These activities will increase

your body temperature and prepare your body for the demands of the resistance
training workout (1).
Muscle Conditioning Phase

Despite various claims about what constitutes the best resistance training program,
it does not appear that one optimal combination of sets, repetitions, and exercises
promotes long-term adaptations in muscular fitness in everyone. Rather, you can alter
many program variables to achieve desirable outcomes provided that you follow the
fundamental training principles as discussed in this chapter. The program variables to
consider are choice of exercise, order of exercise, training weight (which determines
the number of repetitions), number of sets, repetition velocity, and rest periods between
sets and exercises (see Resistance Training Guidelines for Healthy Adults).
Exercise Choice
A limitless number of exercises can be used to enhance muscular fitness. Exercises can
generally be classified as single joint (i.e., body part specific) or multijoint (i.e., struc-
tural). The dumbbell biceps curl and leg extension are examples of single-joint exercises
that isolate a specific body part (biceps and quadriceps, respectively), whereas the
chest press and squat are multijoint exercises that involve two or more joints. Although
it is important to incorporate multijoint exercises into a resistance training program,
be sure to select exercises that are appropriate for your exercise technique experience
and training goals. When learning any new exercise, start with a light weight to master
the technique of the exercise before increasing the weight. To maximize gains and
minimize the risk of injury, all resistance training exercise should be performed with
proper exercise technique in a controlled manner.
Your choice of exercise should also promote muscle balance across joints and
between opposing muscle groups (e.g., quadriceps and hamstrings). Of particular
importance is the inclusion of exercises for the abdominal and low back musculature.
It is not uncommon for beginners to focus on strengthening the chest and biceps
and not spend adequate time strengthening the abdominal muscles and lower back.
Deltoid
Pectoralis major
Biceps brachii
Rectus abdominis
Brachialis
External oblique
Brachioradialis
Finger flexors
Adductor longus
Gracilis
Sartorius
Rectus femoris
Vastus medialis “Quadriceps”
Vastus lateralis
Tibialis anterior
FIGURE 6.7a Major muscle groups in the body: front view.

E6843/ACSM/F06.07a/547968/mh-R1
116
Trapezius
Infraspinatus
Teres major
Triceps brachii
Latissimus dorsi
Finger extensors
Gluteus maximus
Semitendinosus
Biceps femoris “Hamstrings”
Semimembranosus
Gastrocnemius
Soleus
FIGURE 6.7b Major muscle E6843/ACSM/F06.07b/547969/mh-R1

groups in the body: back view.
117
Strengthening the midsection, or trunk area, may not only enhance body control during
performance of free weight exercises such as the squat, but may also reduce the risk of
injury (10). The resistance training program suggestions in this chapter promote muscle
balance by including the appropriate muscle groups (see table 6.6 and figure 6.8).
Exercise Order
There are many ways to arrange the sequence of exercises in a resistance training ses-
sion. Traditionally, large-muscle group exercises are performed before smaller-muscle
group exercises, and multijoint exercises are performed before single-joint exercises.
TABLE 6.6 Resistance Training Workout Muscle Guide

Body area Exercise
Hips and legs Machine leg press (p. 128)
(gluteals, quadriceps, hamstrings) Dumbbell squat (p. 129)
Dumbbell step-up (p. 129)
Ankle weight hip flexion and extension (p. 130)
Band leg lunge (p. 131)
Legs Machine leg extension (p. 131)
(quadriceps) Ankle weight knee extension (p. 132)
Legs Machine leg curl (p. 132)
(hamstrings) Ankle weight knee flexion (p. 133)
Chest Machine chest press (p. 133)
(pectoralis) Dumbbell chest press (p. 134)
Band seated chest press (p. 134)
Modified push-up (p. 135)
Push-up (p. 107-108)
Back Machine lat pulldown (p. 135)
(latissimus dorsi) Machine seated row (p. 136)
Dumbbell one-arm row (p. 136)
Band seated row (p. 137)
Shoulders Machine overhead press (p. 137)
(deltoid) Dumbbell lateral raise (p. 138)
Dumbbell or band upright row (p. 138-139)
Arms Machine biceps curl (p. 139)
(biceps) Dumbbell or band biceps curl (p. 140)
Arms Machine triceps press (p. 141)
(triceps) Dumbbell lying triceps extension (p. 141)
Band triceps extension (p. 142)
Low back Machine back extension (p. 142)
(erector spinae) Prone plank (p. 143)
Kneeling hip extension (p. 143)
Abdominal muscles Machine abdominal curl (p. 144)
Curl-up (p. 144)
Diagonal curl-up (p. 145)
Following this exercise order allows you to use heavier weights on the multijoint exer-
cises because fatigue will be less of a factor.
Perform more challenging exercises earlier in the workout when your neuromuscular
system is less fatigued. In general, it seems reasonable to follow the priority system
of training in which exercises that will most likely contribute to enhanced muscular
fitness are performed early in the training session. The sample resistance training
programs presented in this chapter include exercises that reflect this sequence (see
table 6.6 and figure 6.8).
Number of Repetitions
One of the most important variables in the design of a resistance training program is
the amount of weight used for an exercise (7). Gains in muscular fitness are influenced
FIGURE 6.8
Sample resistance training programs.
Number Number of Number of days
Stage* Exercises** of sets repetitions per week***
Beginner Moving through this level typically takes about two to three months, although you
should remain at this level until you feel comfortable enough to advance.
Do a total of six exercises. Select one 1 to 2 8 to 12 2 to 3
exercise from each of the following body (10 to 15
areas: hips and legs, chest, back, for older
shoulders, low back, and abdominal adults)
muscles.
Intermediate to Moving through the intermediate to the established level typically takes 3 to 12
established months depending on your level of consistency.
Do a total of 10 exercises. Select one 2 8 to 12 2 to 3
exercise from each of the following body (10 to 15
areas: hips and legs, quadriceps, for middle-
hamstrings, chest, back, shoulders, age and
biceps, triceps, low back, and abdominal older adults
muscles. starting
exercise)
More advanced Do a total of 10 exercises. Select two 2 to 3 8 to 12 2 to 3
(complete all exercises from each of these larger-
15 exercises) muscle group areas: hips and legs, quad-
riceps, hamstrings, chest, and back.
Do a total of five exercises. Select one 2 8 to 12 2 to 3
exercise from each of these smaller-
muscle group and trunk areas: shoulders,
biceps, triceps, low back, and abdominal
muscles.
*The time spent at each stage will depend on your muscular fitness level. Transition slowly between the stages (e.g.,
over time a beginner can add additional exercises or increase the number of sets to move toward the intermediate level
of resistance training).
**Different exercises can be performed on different days.
***Schedule your training days so that at least 48 hours separates training sessions that target the same muscle group.
by the amount of weight lifted, which is inversely related to the number of repetitions
you can perform. As the weight increases, the number of repetitions you can perform
decreases. Although you should never sacrifice proper form, the training weight should
be challenging enough to result in at least a modest degree of muscle fatigue during
the last few repetitions of a set. If this does not occur, you will not achieve the desired
gains from your resistance training program.
Because heavy weights are not required to increase the muscular strength of
beginners, weights corresponding to about 60 to 80 percent of the 1RM for 8 to 12
repetitions are recommended for adults (10 to 15 repetitions for middle-age and older
adults with limited resistance training experience) (1). Although weights that can be
lifted more than 15 times are effective for increasing local muscular endurance, light
weights rarely result in meaningful gains in muscular strength. If you are a beginner,
the best approach is to first establish a target repetition range (e.g., 8 to 12), and then
by trial and error determine the maximum load you can handle for the prescribed
number of repetitions. If multiple sets of an exercise are performed, the first set may
be performed for 12 repetitions before fatigue occurs whereas the last set may be
performed for about 8 repetitions.
Although it may take two to three workouts to find your desired training weight
on all exercises, keep in mind that the magnitude of your effort will determine the
outcome of your strength training program. For example, training within an 8RM to
12RM zone means that you should be able to perform no more than 12 repetitions with
a given weight using proper exercise technique. Simply performing an exercise for 8,
9, 10, 11, or 12 repetitions does not necessarily mean you are training within the 8RM
to 12RM zone. You should be stopping because of the onset of muscle fatigue, not
just because you have reached a predetermined number. However, regardless of the
number of repetitions, it is important to maintain proper technique on every repetition
to optimize adaptations and reduce the risk of injury.
Number of Sets
The number of sets performed in a workout is directly related to the overall training
volume, which reflects the amount of time the muscles are being exercised. For begin-
ners, even one set can provide benefits. Healthy adults should perform two to four
sets for each muscle group to achieve muscular fitness goals (1). Although single-set
protocols can enhance your muscular strength if you are a beginner, multiple-set pro-
Q&A
When should the weight lifted be increased?
Consider how many repetitions are currently possible. For example, initially it may be
possible to lift a 20-pound (9 kg) barbell only eight times. As training continues and
muscular fitness improves, this repetition number increases from 8 to 12 before fatigue
(i.e., repetitions number 11 and 12 are a bit of a struggle to complete). Increasing the
repetitions is one way to overload the muscle. When you are able to easily complete 12
repetitions in two consecutive training sessions, this is evidence that the muscles have
adapted to the overload and now it is time to progress to a higher weight to provide
greater resistance. The repetition number will drop back and the process of increasing
number of repetitions from 8 to 12 will start over again.
tocols have proven more effective in the long term, with evidence of a dose response
for the number of sets per exercise (14, 19). That is, greater gains in muscular fitness
can be expected with additional sets per exercise (up to a point). What’s more, you do
not need to perform every exercise for the same number of sets. As a general recom-
mendation, perform more sets of large-muscle group exercises than of smaller-muscle
group exercises.
You can use different combinations of sets and exercises to vary the training stimu-
lus, which is vital for long-term gains. For example, if you complete one set of two
different exercises for the same muscle group (e.g., leg press and leg extension), the
quadriceps on the front of the thigh will have performed two sets. From a practical
standpoint, your health status, fitness goals, and time demands should determine the
number of sets you perform per muscle group.
Repetition Velocity
Strength-building exercises should be performed at a controlled, or moderate, veloc-
ity during the lifting and lowering phases. Movement control can be defined as the
ability to stop any lifting or lowering action at will without momentum carrying the
movement to completion. Uncontrolled, jerky movements not only are ineffective but
also may result in injury. Intentionally slow velocities with a relatively light weight (e.g.,
a 5-second lifting phase and a 5-second lowering phase) may be useful to enhance
muscular endurance, but this type of training is not recommended to optimize gains
in muscular strength (20). Although different movement speeds have proven effective,
if you are a beginner, you should perform each repetition at a moderate speed, with
about 2 seconds for the lifting phase and 3 seconds for the lowering phase. A longer
lowering phase places more emphasis on the eccentric muscle action, which is impor-
tant for muscle growth and strength development (20).
Rest Periods Between Sets and Exercises

The length of the rest period between sets and exercises is an important but often
overlooked training variable. In general, the length of the rest period influences energy
recovery and training adaptation. For example, if your primary goal is muscular strength,
heavier weights and longer rest periods of 2 to 3 minutes are needed, whereas if your
goal is muscular endurance, lighter weights, higher repetitions, and shorter rest periods
of 30 to 60 seconds are required (20). Obviously, the heavier the weight is, the longer
the rest period should be if the training goal is to maximize strength gains.
Cool-Down
The cool-down brings the body systems back to resting levels. Just as the warm-up
led into the conditioning phase, the cool-down helps to transition the body from the
higher demands of the conditioning phase to the lower levels of physiological demand
seen at rest. Shifting to moderate-intensity and then low-intensity aerobic and muscular
endurance activity will lower your heart rate and blood pressure gradually and safely
(1). See Safety First for additional ways to maximize safety when training.
Types of Resistance Training

Provided that you adhere to the fundamental principles of training, you can use almost
any type of resistance training to enhance muscular fitness. Some equipment is relatively
Safety First
Your resistance training program should be based on your health status, fitness training
experience, and goals. As discussed in chapter 2, you should assess your health status before
participating in strength-building activities. In some cases, specialized exercise programs are
needed for those with preexisting medical conditions such as high blood pressure, heart
disease, or diabetes. Thus, if you have a medical concern or issue, you should consult with
your health care provider before resistance training.
Recognizing that resistance training to improve general fitness is different from training
to enhance sport performance will further promote the development of and adherence to
safe, effective, and enjoyable programs. If you have little experience with resistance train-
ing, you are strongly encouraged to seek instruction from a qualified fitness professional,
because most injuries are the result of improper exercise technique or excessive loading (13,
17). Qualified fitness professionals can provide instruction on proper warm-up procedures,
offer advice on specific methods of progression, and monitor the magnitude of your effort,
which in turn can have a positive impact on training adaptations (16, 22).
Knowing proper breathing techniques will help you avoid the Valsalva maneuver, which
can occur if you hold your breath while lifting. Not exhaling can increase pressure in the chest
cavity, which can increase blood pressure to harmful levels. To avoid this effect, continue to
breathe normally by inhaling before you start the lift, exhaling during the lifting–exertion
phase (as you lift against gravity), and then inhaling again as you return to the starting posi-
tion. Using this technique will allow you to lift weight correctly and safely.
Following are general safety recommendations for designing and performing a resistance
training program:
• Maintain a regular breathing pattern when lifting and lowering weights. Do not hold
your breath; rather, inhale before you start the lift, exhale during the lift, and inhale
as you return to the starting position.
• Make sure the exercise environment is well lit, clean, and free of clutter. Tripping or
falling over resistance training equipment can be avoided by following this guideline.
• Learn proper exercise technique from a qualified fitness professional. If you have little
easy to use; other equipment requires balance, coordination, and high levels of skill.
A decision to use a certain type of resistance training should be based on your health
status, fitness goals, training experience, and access to professional fitness instruction
if needed. Common types of resistance training involve the use of weight machines;
free weights; body weight exercises; and a broadly defined category that involves the
use of balls, bands, and elastic tubing (table 6.7 summarizes the advantages and dis-
advantages of various types of resistance training). These types of resistance training
typically include dynamic movements that involve a lifting (concentric) and lowering
(eccentric) phase through a predetermined range of motion.
Weight machines train all the major muscle groups and can be found in most fit-
ness centers. They are relatively easy to use because the exercise motion is controlled
by the machine. For this reason, weight machines are a good option if you have not
done resistance training before, are relatively new to this type of training, or are out of
shape or deconditioned. Also, weight machines are ideal for isolating muscle groups.
As a result, they often do not mimic sport activities or activities of daily life as well
as some free weight exercises do. For general health and convenience, however, they
experience with resistance training, have someone with appropriate qualifications show
you how to do resistance training exercises and assist you with making any needed
adjustments.
• Perform warm-up and cool-down activities. Taking time for warming up and cooling
down helps your body to transition safely into and out of your workout.
• Move carefully around the strength training area. Resistance training by its nature is
equipment intensive. Dumbbells, barbells, and weight plates are all potential tripping
hazards.
• Do not use broken or malfunctioning equipment. Check for frayed belts or cables
before using any resistance training machine. Fittings should be tight, and all belts
and cables should be in good condition.
• Use collars on all plate-loaded barbells and dumbbells. Collars are devices placed on the
ends of barbells and dumbbells to hold the individual weight plates in position. Without
these fasteners in place, the weight plates could shift or even fall off, causing injury.
• Be aware of proper spotting procedures when using free weights. A spotter is a person
who is in a position to assist you when you are using free weights. Because free weights
are not supported by cables or any other devices, a spotter’s role is to help guide or
lift a weight if you have difficulty with the resistance.
• Avoid jerky, uncontrolled movements while resistance training. Maintaining controlled
movements maximizes the benefits of your workout and also helps you avoid injury.
• Periodically check all training equipment. Checking equipment for cleanliness as well
as any signs of wear and tear (e.g., frayed cables or belts) and making needed correc-
tions will help keep your resistance training sessions safe and enjoyable.
• Regularly clean equipment pads that come in contact with the skin. Pads become
soiled with sweat; maintaining a routine of wiping off contacted surfaces promotes
good hygiene.
TABLE 6.7 Comparison of Various Types of Resistance Training

Muscle Exercise Space
Type Cost Portability Ease of use isolation Functionality variety requirement
Weight High Limited Excellent Excellent Limited Limited High
machines
Free Low Variable Variable Variable Excellent Excellent Variable
weights
Body None Excellent Variable Variable Excellent Excellent Low
weight
Balls and Very Excellent Variable Variable Excellent Excellent Low
cords or low
bands*
*Medicine balls, stability balls, and elastic cords or bands.
Q&A
What would be a good circuit of
exercises at a fitness center?
Depending on available equipment, you will want to select exercises that target the major
muscle groups. The following is an example of a program for an established exerciser
with 10 body areas targeted:
• Hips and legs: Machine leg press or dumbbell squat
• Quadriceps: Machine leg extension
• Hamstrings: Machine leg curl
• Chest: Machine or dumbbell chest press
• Back: Machine lat pull-down or machine seated row
• Shoulders: Machine overhead press or dumbbell lateral raise
• Biceps: Machine biceps curl or dumbbell biceps curl
• Triceps: Machine triceps press or dumbbell lying triceps extension
• Low back: Machine back extension
• Abdominal muscles: Machine abdominal curl
provide an effective method of resistance training. Although weight machines fit the
typical male or female, smaller body size may require a seat pad or back pad to adjust
body position to create a better fit.
Free weights, such as barbells and dumbbells, are inexpensive and can be used for
a wide variety of exercises that require greater balance and coordination. Although it
may take longer to master proper exercise technique using free weights compared to
weight machines, proper fit is not an issue because one size fits all. Free weights also
offer a greater variety of exercises than weight machines because they can be moved
in many directions. Another benefit of free weights is that they require the use of
additional stabilizing and assisting muscles to hold the correct body position to per-
form an exercise correctly. As such, free weight training can occur in different planes
of motion and is ideal for enhancing performance during activities of daily life. This
is particularly true regarding the use of dumbbells because they train each side of the
body independently. However, unlike weight machines, several free weight exercises,
such as the bench press, require the aid of a spotter who can assist the lifter in case
of a failed repetition. Spotters should be able to handle the weight lifted and should
know when to intervene.
Body weight exercises such as push-ups, pull-ups, and curl-ups are among the oldest
modes of strength training. Obviously, a major advantage of body weight training is
that equipment is not needed and a variety of exercises can be performed. On the
other hand, a limitation of body weight training is the difficulty in adjusting the body
weight to the strength level of the person. Exercise machines that allow you to perform
body weight exercises such as pull-ups and dips using a predetermined percentage of
your body weight are available. Even if you do not have the strength to lift your entire
body weight, these machines provide assistance, allowing participants of all abilities
to incorporate body weight exercises into their strength training programs and feel
good about their accomplishments.
Stability balls, medicine balls, and elastic tubing are inexpensive, safe, and effective
alternatives to weight machines and free weights. Stability balls are lightweight, inflat-
able balls (about 45 to 75 centimeters in diameter) that add the elements of balance
and coordination to any exercise. Medicine balls come in a variety of shapes and sizes
(about 2 pounds to over 20 pounds, or 1 kilogram to over 9 kilograms) and stress
muscles as you hold, catch, and throw them. Training with elastic rubber cords, or
bands, involves generating force to stretch the cord and then returning the cord in a
controlled manner to its unstretched state. The more the cord is stretched, the greater
the force needed to move through the range of motion. Different colors of cords reflect
different amounts of resistance.
Q&A
Can muscular fitness be improved
without access to a fitness center?
Although membership at a fitness center has many advantages, you can also improve your
muscular fitness at home. Resistance bands and ankle weights are relatively inexpensive
purchases. In addition to exercises that use body weight, these can target the major
muscle groups. For example, a beginner program with six exercises might look like this:
• Hips and legs: Ankle weight hip flexion and extension or band leg lunge
• Chest: Band seated chest press or modified push-up
• Back: Band seated row
• Shoulders: Band upright row
• Low back: Prone plank or kneeling hip extension
• Abdominal muscles: Curl-up
Your Resistance Training Program

Your resistance training program needs to take into account your current muscular fit-
ness level. Beginner, intermediate, and more advanced sample programs are outlined in
figure 6.8 (for a workout guide that groups exercises into the appropriate body areas,
see table 6.6). If you have no resistance training experience or have not trained for
several months or years, you should begin resistance training by following a general
program in which weights are light to moderate and the focus is on learning proper
exercise technique. Also, it is always a good idea for beginners to receive instruction on
proper exercise technique and training guidelines from a qualified fitness professional.
Avoid the common mistake of doing too much too soon. Give your body a chance to
adapt gradually to the physical stress of resistance training while making fitness gains.
Use the initial weeks to increase your body’s ability to tolerate the stress of resistance
training gradually to minimize muscle soreness. The aim is to develop healthy habits
early on so that resistance training becomes an enjoyable, meaningful, and long-lasting
experience. Regardless of how much weight others can lift, go slowly during the first
few weeks as you build a foundation for more advanced training programs in the future.
As indicated in the sample programs in figure 6.8, if you are a beginner, you should
perform one or two sets of six exercises with a moderate weight. Of course, regardless
of your level of experience, you should use lighter loads when you are learning a new
exercise or attempting to correct any flaws in your exercise technique. Also, keep in
mind that you do not have to perform every exercise for the same number of sets.
This preparatory period is designed to gradually enhance your physical abilities as
you start the process of resistance training. If you have a very low level of fitness, you
may need a longer period of time before you can participate in a resistance training
program designed to maximize gains in muscular fitness. A major goal of this training
phase is to learn correct form and technique for a variety of upper body, lower body,
and midsection exercises while practicing proper training procedures. Table 6.6 out-
lines resistance training exercises that use weight machines, free weights (dumbbells),
and your own body weight.
Once you are comfortable with the level of exercise at the beginner level, you are
ready to move to the intermediate level. Typically, this takes around two to three months,
although this time may be shorter or longer depending on your initial fitness level.
The intermediate level begins once you have progressed through the beginner level,
or you can start at this level if you are already engaging in some resistance training.
The intermediate activities are broader in scope than the beginner activities and also
increase the overall volume (increasing the number of exercises and sets). Depending
on the consistency of your training, you may spend three months to a year or more
at the intermediate level.
After 6 to 12 months of consistent training, you may appropriately be classified as
“established.” At this point you can continue with the intermediate-level exercise format
but increase the weight, or resistance, over time (recall the concept of progressive
overload). Figure 6.8 includes a “more advanced” category for those looking to increase
their focus beyond health-related levels of resistance training. More advanced resistance
training can provide additional muscular fitness benefits and includes exercises for
different body parts on separate days of the week (thus increasing the overall training
volume and the time you spend training).
By varying the program variables such as the choice of exercise and number of sets,
you will start to achieve specific goals in health and fitness. Although every workout
does not need to be more intense than the previous one, varying your program helps to
prevent boredom and training plateaus that eventually lead to a lack of adherence and
dropout. As you perform additional sets, keep in mind that your effort determines your
training outcomes. Thus, feelings related to exercise exertion should be an expected
and welcome part of the training process. A major goal is to gain confidence in your
ability to perform strength-building exercises while maximizing training adaptations.
After the first few months of resistance training, improvements in muscular fitness
occur at a slower rate. People who started resistance training with great enthusiasm
sometimes become disappointed when gains in muscle strength are less dramatic
during the third month of training. You need to understand that a workout that was
effective during the first few months may not be effective in the long term. Once
your body adapts to the training program, no additional gains will take place unless
the training program is altered. In short, to make continual gains in muscular fitness
and achieve specific health and fitness goals, you need to work harder and engage
in a more challenging training program. This is particularly important if you want to
maximize gains in muscular fitness (21).
Because of the demands of training, you need to allow time for adequate recovery
between workouts for a given muscle group. For example, more advanced lifters may
perform a whole-body workout only twice per week or a greater number of sessions
per week using a split routine in which only certain muscle groups are selected on a
given day. For example, a lifter may train the lower body on Monday and Thursday
and the upper body on Tuesday and Friday. In any case, all lifters should appreciate
the importance of adequate recovery between demanding resistance training workouts.
For continued gains in muscular fitness, you must sensibly alter your resistance
training program over time so your body is continually challenged to adapt to the new
demands (21). To clarify, every workout does not need to be harder than the previ-
ous workout; rather, a systematic progression of the exercise program is needed for
long-term gains in muscular fitness. Even though beginners will improve at a faster
rate than more experienced lifters, manipulating the program variables every couple
of weeks will limit training plateaus and reduce the likelihood that you become bored
with your training program and lose your enthusiasm for resistance training.
Although improving at the same rate over the long term is not possible, you have
to place greater demands on the musculoskeletal system gradually if you want to
Resistance Training That Works for You

A total-body resistance training workout is an effective way to improve muscular fitness and
physical performance. Although resistance training programs that split the body into selected
muscle groups are popular, a total-body workout performed two to three days per week on
nonconsecutive days is appropriate for most people. Such a program gives you time to learn
proper exercise technique and develop a fitness base for more advanced training. The idea
is to start with a general resistance training program and gradually make it more specific as
your strength and confidence improve.
Because the ultimate goal is the adoption of muscular fitness exercises as a lifestyle choice,
your resistance training program should be consistent with your current fitness status and
personal goals. In addition, you need to consider the time you have available for training,
the equipment you can access, and your strength training experience. Consider the follow-
ing questions before beginning a resistance training program:
• Do you have health concerns that may limit your participation in a resistance training
program?
• Do you currently participate in an exercise program?
• How much resistance training experience do you have?
• What type of resistance training equipment is available at home or at your gym?
• How much time do you have for resistance training during the week?
• What are your specific training goals?
• Would individualized instruction from a qualified fitness profession be beneficial?
Once you have answered these questions, you are ready to design a safe, effective, and
enjoyable resistance training program that is consistent with your goals. This chapter pro-
vides guidance whether you are just starting or are already doing resistance training and
are looking for ways to continue to improve. To make continual gains in health and fitness,
you must continue, progress, and modify your program.
Using a workout card to monitor your training progress can be very helpful. On the card,
record the exercises, weight lifted, and number of repetitions and sets. It is also a good idea
to exercise with a training partner or fitness instructor who can serve as a spotter on selected
exercises and provide assistance when needed.
make steady gains in muscular fitness. In addition to increasing the amount of weight
you lift, you can also progress your training program in other ways. You can perform
additional repetitions with the current weight, add more sets to your program, and
incorporate different exercises or types of equipment into the program to provide pro-
gressive overload. The key to long-term training success is to make gradual changes
in the program to keep it effective, challenging, and fun.
Resistance training is an essential component of adult fitness programs and can
offer observable health and fitness gains when properly performed and sensibly pro-
gressed over time. The importance of the training-induced changes from resistance
training should not be underestimated because they can have a meaningful impact
on your physical function and quality of life (20, 30). Although many exercise options
are available, resistance training programs based on sound training principles and
consistent with your needs, goals, and abilities are most likely to result in favorable
adaptations. In general, perform resistance training two to three days per week (with
48 hours between sessions), do two to four sets of 8 to 12 repetitions of each exercise
(10 to 15 repetitions for middle-age and older adults starting exercise), and target each
of the major muscle groups.
Resistance Training Exercises

Descriptions and photos for each of the exercises in the sample programs are included
here (see table 6.6 for a guide showing you which exercises work specific body areas).
In general, the photos depict the two ends of the range of motion for each exercise.
Be sure to control your movement to reap the full benefits from each exercise.
Machine Leg Press
a b
Adjust the machine so your knees are bent about 90 degrees, with feet flat on the
foot pads (a). Your knees and feet should be in line with your hips. Exhale and push
your feet and legs forward by pushing through your heels until your knees are nearly
straight (b). Do not lock your knees.
Dumbbell Squat
Choose your desired or
appropriate dumbbell
weights. Spread your feet
about shoulder-width
apart; your knees and
feet should be in line with
your hips (a). Bend slightly
at the hips and then bend
your knees until your
thighs are parallel to
the floor (b). Your knees
should not go beyond
your toes. Pause briefly;
then return to the starting
position. Keep your chest
up throughout the move-
ment to avoid excessive
forward lean.
a b
Dumbbell Step-Up
Choose your desired or
appropriate dumbbell
weights. Stand with a
dumbbell in each hand
facing a step (or bench).
Place one foot on the
step (a) and then step up
with the other foot while
keeping torso upright
(b). Step back down and
return to the starting
position. Repeat with
opposite leg. Begin with
body weight only to learn
proper form.
a b
Ankle Weight Hip Flexion

Ankle weights are needed for
this exercise. Stand tall with
one hand on the back of a
chair for balance (a). Without
leaning forward, lift one knee
toward your chest in a march-
ing motion (b), pause briefly,
and then return your knee
to the starting position and
repeat on the opposite side.
a b
Ankle Weight Hip Extension
a b
Ankle weights are needed for this exercise. Stand about 12 inches (30.5 cm) from
a chair with your feet slightly apart. Bend forward slightly and hold on to the back
of the chair for balance (a). Lift one leg backward without moving your upper body
forward or bending your knee (b). Pause briefly; then return to the starting position
and repeat on the opposite side.
Band Leg Lunge
a b
Start in a stride position with one foot in the middle of the band and the other foot
extended behind your body. Pull the band tight by bending your elbows to allow your
hands to be at shoulder height (a). Lower your body toward the floor while keeping
your shoulders over your hips and your front knee over the ankle of your front foot
(b). Return to the starting position and perform the desired number of repetitions.
Repeat on the opposite side.
Machine Leg Extension
a b
Adjust the machine so your knee joints are in line with the machine’s axis of rotation
and the leg pads are just above your ankles (a). Straighten both knees until they are
fully extended (b), pause briefly, and then return to the starting position and repeat.
Ankle Weight Knee Extension
a b
Ankle weights are needed for this exercise. Sit tall in a chair with your feet flat on the
floor (a). Lift one leg by straightening your knee until the leg is parallel to the floor (b).
Pause briefly; then return your leg to the starting position and repeat on the opposite
side.
Machine Leg Curl
a b
Adjust the machine so your knees are in line with the machine’s axis of rotation and
the roller pads are under your ankles (a). Grasp both handles. Pull the roller pad toward
your hips until both knees are bent at least 90 degrees (b). Pause briefly; then return
to the starting position and repeat.
Ankle Weight Knee Flexion
a b
Ankle weights are needed for this exercise. While wearing ankle weights, stand tall
behind a chair and grasp the chair back (a). Bend one knee and raise your foot toward
your buttocks without moving your thigh (b). Pause briefly; then return to the starting
position. Repeat on the other side.
Machine Chest Press
a b
Adjust the seat so that the handles are aligned at midchest level. Sit with your back
against the seat pads and grasp the bar handles with an overhand grip (a). Push the
handles forward until your elbows are straight and fully extended but not locked (b).
Pause briefly; then return the handles to the starting position and repeat.
Dumbbell Chest Press
a b
Choose your desired or appropriate dumbbell weight. Lie on a bench with your knees
bent and your feet flat on the floor. Your head, shoulders, back, and buttocks must
maintain contact with the bench during the exercise. Hold the dumbbells at the side
of your chest with your thumbs wrapped around the handles and your elbows bent
about 90 degrees (a). Press the dumbbells upward over your chest until your arms are
straight (b). Return to the starting position and repeat. A spotter should be nearby to
assist you if needed.
Band Seated Chest Press
a b
Choose a band color or thickness. Sit in a chair and wrap the band around the back
of the chair. Hold the ends of the band at chest level with your elbows bent (a). The
band tension should be tight. Press both arms straight out in front of your body (b).
Pause briefly; then return to the starting position and repeat.
Modified Push-Up
Stand 2 to 3 feet (61-91
cm) from a wall and
place your palms on the
wall at shoulder height
(a). Your palms should
be placed slightly wider
than your shoulders.
Keeping your back
straight, bend your
elbows until your nose
almost touches the
wall (b). Pause briefly;
then press away from
the wall and return to
the starting position.
Moving your feet far-
ther away from the wall
increases the difficulty
of this exercise. As you
gain more strength in a b
your upper body, prog-
ress to bent-knee push-ups on the floor (see figure 6.2) and finally to full push-ups
(see figure 6.1).
Machine Lat Pull-Down
a b
Adjust the seat height and extend your arms overhead to grasp the bar (a). Your
palms should face forward with your hands slightly wider than shoulder width. Lean
back slightly, and pull the bar downward to the top of your chest (b). Tuck your chin
to allow the bar to freely pass in front of your face. Focus on pulling your elbows in
toward your body. Return to the starting position and repeat.
Machine Seated Row
a b
Move the seat so your shoulders are level with the machine handles and your chest
is against the chest pad. Grasp the handles and sit tall with your chest up (a). Pull
the handles backward while moving your shoulder blades together (b). Return to the
starting position and repeat.
Dumbbell One-Arm Row
a b
Choose your appropriate or desired dumbbell weight. Stand near the left side of
the bench and place your right knee and the palm of your right hand on the bench,
keeping your right arm straight and your torso almost horizontal. Hold the dumbbell
in your left hand with your palm toward the bench (a). Pull the dumbbell toward the
side of your chest by bending at the elbow and the shoulder (b). Return to the starting
position and perform the desired number of repetitions. Repeat on the opposite side.
Band Seated Row
a b
Choose a band color or thickness. Sit on the floor and wrap the band securely around
both feet. The middle of the band should be placed at the center of your feet. Point
your toes slightly forward to prevent the band from slipping. Fully straighten your elbows
with your palms facing each other (a). The band tension should be tight in both your
hands. Pull the band toward the sides of your body while keeping your back straight
(b). Pause briefly; then return to the starting position and repeat.
Machine Overhead Press
a b
Adjust the seat height so the handles are aligned with or slightly above your shoulders.
Grasp the handles and sit up straight with your head, shoulders, and back against the
pad and your feet flat on the floor (a). Push the weight up over your head until your arms
are fully extended but not locked (b). Pause briefly and return to the starting position.
Dumbbell Lateral Raise
a b
Choose your appropriate or desired dumbbell weight. Stand with your feet shoulder-
width apart. Hold a dumbbell at the side of your body with your palms facing in and
your elbows slightly bent (a). Raise both arms out to the sides until they are horizontal
(b). Pause briefly; then return to the starting position and repeat.
Dumbbell Upright Row
a b
Stand tall with your feet shoulder-width apart. Hold a dumbbell in each hand with your
palms facing your thighs and your elbows pointing outward (a). Bend at the elbows
and lift both dumbbells to shoulder level (b). Keep your elbows pointed outward
during the upward movement. Pause briefly; then lower the weights to the starting
position and repeat.
Band Upright Row

Choose your appropriate or
desired band. Stand with
both feet placed about
shoulder-width apart on top
of the band. Grasp one end
of the band in each hand
and stand erect (a). Your
palms should be facing your
thighs, and the band ten-
sion should be tight. Bend
at the elbows and pull the
band to shoulder level (b).
Keep your elbows pointed
outward during the upward
movement. Pause briefly;
then lower your arms to the
a b
Machine Biceps Curl
a b
Adjust the seat height so your upper arms are resting flat against the arm pad and
your elbow is aligned with the machine’s axis of rotation. Grasp the handles firmly
and position your body so your chest is up and your shoulders are back (a). Curl your
hands toward your shoulders until your elbows are fully flexed (b). Return to the start-
ing position and repeat.
Dumbbell Biceps Curl

Choose your appropriate or
desired dumbbell weights. Stand
tall with your feet shoulder-width
apart. Hold the dumbbells with
your palms facing forward and
your elbows at the sides of your
body (a). Raise both dumbbells
by bending your elbows until
they are fully flexed (b). Keep
your elbows at your sides during
the entire movement. Lower the
dumbbells to the starting posi-
tion and repeat. This exercise can
also be performed in a seated
position with alternating arms.
a b
Band Biceps Curl

Choose a band thickness or
color. Stand with both feet
placed about shoulder-width
apart on top of the band. Grasp
one end of the band in each
hand and stand erect (a). Your
palms should be facing forward,
and the band tension should be
tight. Bend your elbows until
they are fully flexed (b). Keep
your elbows at your sides during
the entire lift. Lower your arms
repeat. This exercise can also be
performed in a seated position
with alternating arms.
a b
Machine Triceps Press

Stand tall with hands placed
approximately shoulder-
width apart on the bar.
Grasp the bar and position
your body so your chest is
up and shoulders are back
(a). Move the bar from the
starting position until your
elbows are fully extended
but not locked (b). Return
repeat.
a b
Dumbbell Lying Triceps Extension
a b
Choose an appropriate or desired dumbbell weight. Lie on a bench with your knees
bent and your feet flat on the floor. Your head, shoulders, back, and buttocks must
maintain contact with the bench during this exercise. Hold a dumbbell in each hand
with your thumb wrapped around the dumbbell and both arms fully extended above
your shoulders (a). Bend your elbows and slowly lower the dumbbells toward (but
not touching) the side of your head (b). Return to the starting position and repeat. A
spotter should be nearby to assist you if needed.
Band Triceps Extension

Choose a band thickness or
color. Stand straight with
your feet about shoulder-
width apart. Hold one end
of the band in your left
hand placed near your low
back and the other end
in your right hand placed
behind your neck (a). Move
your arm up so the right
elbow straightens overhead
without moving your left
arm (b). Pause briefly; then
slowly return your right hand
perform the desired number
of repetitions. Repeat on the
opposite side. a b
Machine Back Extension
a b
Adjust the seat so your navel is aligned with the machine’s axis of rotation. Sit with
your back against the pad, your feet on the foot pad, and your arms folded across your
chest (a). Slowly lean backward (extending the torso) with the back in contact with the
pad (b). Pause briefly; then return to the starting position and repeat.
Prone Plank
Lie facedown on the floor with your feet behind your body. Support your weight on
your knees and forearms (a). Keep your back flat and your head in line with your torso.
Breathe normally as you hold the position for the desired number of seconds. To increase
difficulty, lift your knees and support your weight on your toes and forearms (b).
Kneeling Hip Extension
Kneel down in the crawl position with your arms directly below your shoulders (a).
Extend your right leg backward until it is parallel to the floor while keeping your shoul-
ders and hips level (b). Pause briefly; then return to the starting position and repeat
on the opposite side.
Machine Abdominal Curl
a b
Adjust the seat so your navel is aligned with the machine’s axis of rotation (a). Curl
your torso forward while fully flexing your trunk (b). Pause briefly; then return to the
Curl-Up
Lie on your back with your knees bent and your feet flat on the floor (a). Place your
hands on your thighs. Curl your shoulders and upper back off the floor while sliding
your hands up your thighs toward your kneecaps (b). Your low back should remain in
contact with the floor. Pause briefly; then return to the starting position and repeat.
Diagonal Curl-Up
Lie on your back with your knees bent and your feet flat on the floor (a). Place your
hands on your thighs. Curl your shoulders and upper back off the floor while sliding
your left hand toward your right kneecap (b). Your low back should remain in contact
with the floor. Pause briefly; then return to the starting position and repeat on the
opposite side.
Regular participation in strength-building exercises that enhance muscular fitness

can offer observable health and fitness value. Muscles and bones get stronger and
activities of daily life become easier to perform. A well-designed resistance training
program should target all the major muscle groups and should be sensibly progressed
over time to optimize adaptations and maintain interest.
SEVEN
Increasing Your Flexibility
Flexibility may not have the same health benefits as aerobic or muscular fitness, but it
is an important part of your overall physical fitness. Many activities require flexibility
(e.g., golfing, swimming, dancing), and daily activities are also affected by flexibility
(e.g., reaching, bending, twisting) (2, 3). Flexibility varies between individuals and is
affected by joint types, differing muscle lengths, ligaments, tendons, muscles, skin, and
age (17). Understanding flexibility and its role in exercise programming is essential for
a well-balanced exercise regimen.
Flexibility Factors
Flexibility is the ability of a joint and surrounding muscle to move through a full or
optimal range of motion (6). Improving range of motion at a joint eliminates awkward
and inefficient movements, allowing you to move more fluidly. You can appreciate
this throughout your day-to-day activities and in any recreation or sports you may do.
Maintaining or improving your range of motion through flexibility exercises helps you
move more efficiently (3, 4, 7). For example, if you improve range of motion in your
hips and hamstring muscle groups, which are located at the back of your thighs, you
can ease the task of reaching down to pick up a grocery bag or bending over to tie
your shoes, as well as increase your stride when jogging or running.
Several factors influence flexibility, including age, sex, joint structure, and physical
activity level (4, 17). Females tend to have a slightly greater range of motion at most
joints than males do. This is usually explained by differences in joint structure and is
often observed in joints in the upper body (e.g., shoulders, elbows, wrists, neck), with
the exception of the trunk, in which males tend to have a greater range of motion than
females (9). Flexibility typically decreases with age, resulting in many significant changes
in the neck, shoulder, and trunk region (9, 19). You can minimize these changes by
adhering to a regular stretching program. Specific activities you can incorporate into
your stretching routine are outlined in this chapter.
147
Q&A
How can routine activities affect flexibility?
Routine daily activities including desk work can cause slumped-forward shoulders (inter-
nally rotated humerus) as well as lower back pain. To combat this, it is important to
include dynamic and static stretches of the chest, shoulders, neck, and hips.
Health and Fitness Benefits of Flexibility

Compared to less active people, active people have greater flexibility in the joints they
use (14). For example, people who walk more tend to have greater flexibility in their
hips and spine than people who walk less. And limited motion of a specific joint can
lead to a loss in flexibility. If you spend several hours per day driving or sitting at a
computer, you may find that your shoulders round forward as a result of decreased
range of motion at your shoulder joints. A focus on stretching and body position can
help you avoid such losses in flexibility and allow you to keep a strong upright posture.
In addition, improvements in flexibility may enhance performance in certain skills
that require greater flexibility (e.g., dancing, golf) (8). However, unless you have poor
flexibility at a specific joint, increasing flexibility beyond a normal range of motion
does not benefit performance or decrease the risk of injury. Contrary to popular belief,
there is not sufficient evidence to support the contention that preexercise stretching
prevents all injuries (although there may be potential benefits related to acute injuries
in repetitive activities like running [5]), or that pre- and postexercise stretching prevents
muscle soreness (5, 13). However, you may experience relaxation or stress relief from
participating in flexibility-focused exercises.
Assessments for Range of Motion

Several tests can be administered for flexibility assessment if one has access to some
rather simple pieces of equipment such as these:
• Masking tape
• Chair
• Measuring stick (yardstick or meter stick)
• Ruler
Flexibility testing is similar to stretching exercises in that a brief warm-up should
be administered before attempting the assessment. On average, 5 minutes of brisk
cardiovascular activity like a brisk walk, moderate cycling, or marching in place is typi-
cally enough to increase the heart rate and provide pliability to the muscle structures.
Q&A
Does stretching prevent or reduce muscle soreness?
Researchers have not proven that stretching before or after an exercise session adds
benefits or protection against muscle soreness (11). Stretching has not been found to
attenuate the structural mechanisms that contribute to soreness, including microtears
to the muscle fibers, accumulation of calcium ions, cellular inflammation, or swelling.
Increasing Your Flexibility 149
This chapter describes a small subset of tests that are available to assess flexibility.
Each joint and body segment is unique. Two assessments covered in this chapter are
the sit-and-reach and the back-scratch test. These tests provide a snapshot of flexibility
in the trunk and hips as well as the upper arm and shoulder.
Sit-and-Reach Assessments
The sit-and-reach is one of the most common tests of flexibility and reflects hamstring
flexibility (muscles on the back of the thigh) and possible low back flexibility as well
(3). There are various versions of the assessment for adults, older adults, and children.
Sit-and-Reach Test for Adults

The setup for the adult sit-and-reach test requires a yardstick and masking tape. The
following steps outline the setup and measurement (10):
• A yardstick is placed on the floor and tape is placed across it at a right angle to
the 15-inch (38 cm) mark. Sit with the yardstick between your legs, with legs
extended at right angles to the taped line on the floor. Heels of the feet (with
shoes removed) should touch the edge of the taped line and be about 10 to 12
inches (25-30 cm) apart (see figure 7.1a).
• Slowly reach forward with both hands as far as possible, holding this position
approximately 2 seconds (see figure 7.1b). Be sure that you keep the hands
parallel and do not lead with one hand or bounce. Fingertips can be overlapped
and should be in contact with the yardstick.
• The score is the most distant point (recorded in inches) reached with the fingertips.
The best of two trials should be recorded. To assist with the best attempt, you
should exhale and drop your head between your arms when reaching. Make sure
that your knees stay extended. Do not bend the knees as you reach forward, but
also, do not press the knees down. Breathe normally during the test; you should
not hold your breath at any time.
• You can track your score over time, realizing that a higher score indicates improv-
ing flexibility.
a b
FIGURE 7.1 Sit-and-reach for adults.
Chair Sit-and-Reach Test for Older Adults

The sit-and-reach test for older adults can be done while sitting in a chair rather than
on the floor (16). In addition to a sturdy chair, you will also need a ruler. Note that if
you have pain when flexing, have severe osteoporosis, or have had recent knee or hip
replacement, this assessment should not be attempted. The following steps outline
the setup and results:
• Start in a sitting position on a chair placed securely against a wall. Move forward
until you are sitting on the front edge of the chair. The crease between the top
of the leg and the buttocks should be even with the edge of the chair seat.
• Keep your right leg bent and foot flat on the floor; the left leg is extended
straight in front of the hip, with heel on floor and foot flexed (at approximately
90 degrees) (see figure 7.2a). With the left leg as straight as possible (but not
hyperextended), slowly bend forward at the hip joint, reaching as far toward or
past your toes on your left foot as possible (see figure 7.2b). Your hands should
be one on top of the other with the tips of the middle fingers even. Continue
breathing normally; do not hold your breath. Exhale as you reach forward and
avoid bouncing or forcing the movement. Hold your reach for 2 seconds. Practice
the movement twice.
• Now switch the position of your feet and keep your left leg bent and foot flat
on the floor with the right leg extended straight in front of you. Repeat the test
in this position.
• Whichever position results in the farthest reach is used for scoring purposes.
Repeat the test two more times in this position. Using a ruler, record the number
of inches short of reaching the toes (minus score) or beyond the toes (plus score).
The tip of your toes at the end of your shoe represents a zero score.
a b
FIGURE 7.2 Chair sit-and-reach for older adults.

• Use table 7.1 to interpret the results of your sit-and-reach test. Normal ranges
are shown; if your score is over the range listed, consider yourself above average
and if your score falls short of the range listed, consider yourself below average.
TABLE 7.1 Normal Ranges for Chair Sit-and-Reach for Older Adults in
Inches
Age
60 to 64 65 to 69 70 to 74 75 to 79 80 to 84 85 to 89 90 to 94
Males −2.5 to −3.0 to −3.0 to −4.0 to −5.5 to −5.5 to −6.5 to
+4.0 +3.0 +3.0 +2.0 +1.5 +0.5 −0.5
Age
60 to 64 65 to 69 70 to 74 75 to 79 80 to 84 85 to 89 90 to 94
Females −0.5 to −0.5 to −1.0 to −1.5 to −2.0 to −2.5 to −4.5 to
+5.0 +4.5 +4.0 +3.5 +3.0 +2.5 +1.0
Sit-and-Reach Test for Youth

This version of the sit-and-reach test focuses mainly on hamstring flexibility. The sit-
and-reach test used in the FitnessGram for youth requires a 12-inch-high (30.5 cm)
box and a yardstick (18). The following steps outline the setup and results:
• The yardstick is placed on the box with the zero end of the yardstick facing the
child and the 9-inch (22.9 cm) mark at the nearest edge of the box. One foot is
placed against the box and the other is flat on the floor next to the knee of the
straight leg (see figure 7.3).
• The child reaches forward with back straight and head up. After measuring one
side, have the child reverse the position of the legs and repeat.
• Record the number of inches for both the right and left sides to the nearest half
inch (1.3 cm).
• Rather than determining a range, the test establishes a standard score to be met
(or not). For boys ages 5 to 17, this is 8 inches (20.3 cm). For girls the standard
increases with age: For 5- to 10-year olds, the standard is 9 inches (22.9 cm),
for 11- to 14-year olds it is 10 inches (25.4 cm), and for 15- to 17-year olds it is
12 inches (30.5 cm).
FIGURE 7.3 Sit-and-reach for youth.

Shoulder Flexibility Assessments

Shoulder flexibility can affect a person’s capability to perform activities of daily living
such as brushing one’s hair or reaching for a seat belt. The most common test for
shoulder flexibility is the back-scratch test. Note that this test should not be attempted
by anyone with neck or shoulder injuries or problems such as pinched nerves or
frozen shoulder.
Back-Scratch Test for Adults

The only equipment you will need is a ruler.
The following steps outline the setup and
results (15):
• In a standing position, place your
preferred hand behind the same-side
shoulder, palm toward back and fingers
extended, reaching down the middle
of the back as far as possible (elbow
pointed up).
• Then place your other hand behind
the back, palm out, reaching up as far
as possible in an attempt to touch or
overlap the extended middle fingers
of both hands (see figure 7.4). Do not
attempt to grab your fingers and pull.
• Practice for two trials before measuring.
• The distance of overlap or distance
between the tips of the middle fingers
is measured to the nearest 1/4 inch. A
minus score (−) is given to represent
a distance short of touching; a plus
score (+) represents the amount of an
overlap.
• You can track your score over time. If
hands can touch (or overlap), shoul-
der flexibility is a strong point, but if FIGURE 7.4 Back-scratch for adults.
hands are short of reaching, shoulder
flexibility is an area in which to seek
improvement.
Back-Scratch Test for Older Adults

This test requires only a ruler. The following
steps outline the setup and results (16):
• In a standing position, place your right
hand behind your right shoulder, palm
toward back and fingers extended,
reaching down the middle of the back
as far as possible (elbow pointed up).
• Then place your left hand behind the
back, palm out, reaching up as far
as possible in an attempt to touch or
overlap the extended middle fingers of
your right hand (see figure 7.5).
• Practice for two trials and then repeat
with your hands in the opposite posi-
tion: left hand behind your left shoul-
der, reaching down toward your right
hand that is placed behind your back.
• Whichever hand placement results in
the closest reach should be used for
scoring. Repeat the assessment twice
with your hands in this position. Be sure
to breathe normally and avoid bounc-
ing or abrupt movements.
• The distance of overlap or distance
between the tips of the middle fingers
FIGURE 7.5 Back-scratch for older
is measured to the nearest 1/2 inch. A
adults.
minus score (−) is given to represent a
distance short of touching (record the distance separating the middle fingers of
each hand); a plus score (+) represents the amount of an overlap.
• Check your score in table 7.2. Normal ranges are shown; if your score is over the
range listed, consider yourself above average and if your score falls short of the
range listed, consider yourself below average.
TABLE 7.2 Normal Ranges for Back-Scratch Test for Older Adults in Inches
Age
60 to 64 65 to 69 70 to 74 75 to 79 80 to 84 85 to 89 90 to 94
Males −6.5 to −7.5 to −8.0 to −9.0 to −9.5 to −9.5 to −10.5 to
0.0 −1.0 −1.0 −2.0 −2.0 −3.0 −4.0
Females −3.0 to −3.5 to −4.0 to −5.0 to −5.5 to −7.0 to −8.0 to
+1.5 +1.5 +1.5 +0.5 +0.0 −1.0 −1.0
Shoulder Stretch Test for Youth

No equipment is needed for this assessment. The
objective is to touch the fingertips of opposite hands
by reaching over the shoulder and under the elbow
(18). The following steps outline the setup and results:
• Reach with the right hand, palm toward the
back, over the right shoulder and down the back
while at the same time placing the left hand,
palm facing out, behind the back, and reach up
toward the fingers of the right hand (see figure
7.6). Do the fingers touch?
• Then repeat with hands in the opposite position.
Again, do the fingers touch?
• The scoring for this assessment is a simple “yes”
or “no” response. The scoring is considered for
both the right and left positions.
FIGURE 7.6 Shoulder stretch

for youth.
Flexibility Program Components

Flexibility, like resistance training, is specific to the muscle groups and joints that are
stretched. Thus, it is important to target all the major muscle groups (see figure 6.7, a
and b, for the locations of the major muscle groups in the body).
A flexibility routine should be completed after a thorough warm-up of at least 5
minutes or after a cardiorespiratory or resistance training session. Increasing the tem-
perature of the muscle increases its ability to stretch (1). Warm muscles have a greater
elastic response than cold muscles do (3). The FITT-VP principle can be applied to
your flexibility program, including the frequency, intensity, time, type, volume, and
pattern of stretching activities.
Frequency
To improve flexibility, perform flexibility exercises at least two to three days per week
for a minimum of 10 minutes (3). Note that this is considered a minimum; stretching
on a daily basis as part of a warm-up or cool-down is effective in improving range
of motion.
Flexibility does not have to reach this level to provide benefits.
Intensity
The question of how far to stretch (i.e., the intensity of the stretch) is a common one.
Typically, stretching exercises are done to the point of mild tightness without discom-
fort within the range of motion of the joint(s) (3). If a given stretch creates discomfort,
release slightly—a stretch should not be painful. Over time, you may be able to move
the joint farther as your flexibility improves, but the stretch should never cause pain.
If it does, back off slightly.
Time
You should hold a single flexibility exercise for 10 to 30 seconds (3, 5). In general,
longer hold times have not been found to provide additional benefits for improving
joint range of motion (3). However, older adults may benefit from holding the stretch
for 30 to 60 seconds (3).
Type
Two of the most common methods of stretching to improve flexibility are static and
dynamic. Both methods involve moving a joint or joints to the end of the range of
motion. With static stretching, the position is held, whereas dynamic stretching involves
continuous movement of the joint(s). Static stretching is more commonly used after
an activity because some activities requiring strength, power, or endurance may be
Q&A
Should you perform static or dynamic stretches
before or after a workout?
You may want to perform dynamic stretching before the workout, as these activities
encourage large movements that raise the heart rate and increase blood flow to the
muscles, tendons, and ligaments. Incorporating a dynamic warm-up has the potential to
reduce injury as well as to prepare the body for the upcoming workout (12). But don’t
forget the static stretches following the workout. The musculoskeletal system is warm
and ready for these lengthening exercises.
impaired by static stretching before the activity (3). Dynamic stretching can be done
before activity, following a general warm-up of the muscles (20).
Static
Static stretching is undoubtedly the most common method used to improve flexibility.
Static stretching consists of slowly moving a joint to the point at which you feel tension
and then holding that stretch for 10 to 30 seconds (3). Remember, do not place your
joints in any position that causes pain. As you hold the stretch, the tension should
lessen as the muscle lengthens. Each static stretch should be repeated two to four times
to accumulate 60 seconds per stretch.
Dynamic
Dynamic stretching involves moving parts of your body through a full range of motion
while gradually increasing the reach and speed of the movement in a controlled manner.
An example of this is arm circles; you begin with small, slow circles and gradually
progress to larger and faster circles until you reach the full range of motion of the
shoulder joint. Many people think dynamic stretching involves bouncing or jerking
motions—it does not! The goal is to move the joint in a controlled manner within a
normal range of motion in order to minimize the risk of injury (4). To avoid the muscle
soreness that often results from novel movements, introduce dynamic stretches into
your stretching program gradually, particularly if you are not accustomed to this type
of stretching. Dynamic movements are typically repeated 5 to 12 times within a time
frame that varies depending on the motion (approximately 30 to 60 seconds).
Volume and Pattern

In order to improve joint range of motion over time, a total of 60 seconds of flexibility
exercise per joint is recommended (3). This is accomplished by repeating shorter-
duration stretches, for example, repeating a 30-second stretch twice or repeating a
15-second stretch four times. Typically a body-wide stretching routine can be completed
in less than 10 minutes per session (3).
Your Flexibility Program

Stretching can be done any time a muscle is warmed up and should be included before
sports or activities requiring a high degree of flexibility. Stretching can be included
Flexibility Stretches to Avoid
Many stretches that have been accepted in the past have been found to cause unnecessary
strain on the joints and muscles. Although not everyone engaging in these activities will
incur injury, it is sensible to avoid certain stretches and focus on those included at the end
of this chapter. Table 7.3 lists a few stretches to avoid and suggested alternatives.
Also note that in some situations, stretching a muscle may not be appropriate. For example,
if a muscle or joint has been injured, stretching exercises would typically be postponed unless
prescribed as part of a treatment plan by a health care provider.
TABLE 7.3 Stretches to Avoid and Suggested Alternatives

Stretch to avoid Reason to avoid Alternative stretch
Standing toe touch May strain the lower Seated hamstring
back stretch (page 168)
Hurdler stretch May put strain on Prone quadriceps

the bent knee stretch (page 169)
Overrounding of the back May stress the neck Pillar–overhead

and low back reach (with slight
torso rotation to
involve trunk mus-
cles) (page 163)
Hyperextension of the back Ineffective at

stretching the
abdominal muscles
and may put stress
on the back
Full neck circle Hyperextends the Forward and lateral

neck flexion (page 169)
157
before or after the conditioning phase of general fitness activities. Although not con-
clusive, some research suggests that static stretching could interfere with sports that
require muscular strength, power, or endurance (3). Thus, in the following sample
programs, dynamic stretching follows the warm-up (before the conditioning phase of
the workout), and static stretching is part of the cool-down.
Sample Stretching Program After a Warm-Up

After a thorough warm-up, dynamic stretches can be performed to improve the effi-
ciency of the movements you will do during your conditioning period of cardiore-
spiratory or resistance training. Dynamic stretches should begin with small ranges of
motion and progress to larger ranges of motion. You should repeat each movement 5
to 12 times or move continuously for 30 to 60 seconds. Figure 7.7 outlines a dynamic
stretching program you can use after a warm-up.
Sample Stretching Program After a Conditioning Period

After a conditioning period, use static stretching to improve your flexibility. Figure 7.8
outlines a sample progressive static stretching program. When you begin a flexibility
program, start with level 1 stretches, which are the most basic. Begin by holding static
stretches for 10 seconds and slowly progress to holding the final position for up to
30 seconds, repeating each stretch two to four times. Once you are comfortable with
level 1 stretches, progress to level 2 and then to level 3 stretches. The progression of
certain stretching exercises (e.g., quadriceps) moves from a lying to seated to standing
position. As you move through these levels, you will need more balance to perform
the exercise.
If you are having trouble placing your body in the required positions, you can use
a towel to provide some extension. For example, when doing the triceps stretch with
FIGURE 7.7
Sample dynamic stretching program.
Body part Stretch*
Arms and shoulders Arm circle
Shoulder shrug
Hips and buttocks Pendulum leg swing (front to back)
Pendulum leg swing (side to side)
Internal and external hip rotation
Hip circles
Side shuffle
Quadriceps Butt kick
Hamstrings High knees
Ankles Dynamic foot range of motion
Full body Soldier walk
Wood chop
Power skip
*The descriptions and photos of these stretches can be found at the end of the chapter, beginning on page 173.
FIGURE 7.8
Sample progressive static stretching program.
Stretches by level of progression*
Body part Level 1 Level 2 Level 3
Neck Forward flexion Forward flexion Forward flexion
Lateral flexion Lateral flexion Lateral flexion
Levator scapulae stretch Levator scapulae stretch Levator scapulae stretch
Shoulders Arms across chest Arms across chest Arms across chest
Wall hold Wall hold
Upper back Arm hug Kneeling cat Pillar–overhead reach
Low back Supine rotational stretch Supine rotational stretch Supine rotational stretch
Chest Chest stretch Progressive chest stretch Progressive chest stretch
Biceps Biceps wall stretch Biceps wall stretch Biceps wall stretch
Triceps Elbow behind the head Elbow behind the head Elbow behind the head
Hips and Seated hip rotator stretch Supine hip rotator stretch Supine hip rotator stretch
buttocks Butterfly stretch Butterfly stretch Butterfly stretch
Kneeling hip flexor Standing hip flexor Standing hip flexor
stretch stretch stretch
Hamstrings Seated hamstring stretch Standing hamstring Standing hamstring
stretch stretch
Quadriceps Prone quadriceps stretch Side-lying quadriceps Standing quadriceps
stretch stretch
Calves Seated calf stretch Standing calf step stretch Standing calf step stretch
(gastrocnemius) (gastrocnemius)
Standing calf stretch Standing calf stretch
(soleus) (soleus)
*The descriptions and photos of these stretches can be found at the end of the chapter.
the elbow behind the head later in this chapter, you could hold a towel in the hand
of the arm you are stretching and provide assistance with the stretch by gently pulling
on the towel with the other hand placed behind your back rather than on the elbow.
When using a stretching aid, be careful not to jerk or pull your limb into an awkward
or painful position.
Flexibility Stretches
The exercises to improve flexibility that have been listed throughout this chapter are
provided here, organized by type—either static or dynamic. Each stretch includes a
description and photos to help you perform it correctly.
STATIC STRETCHES
Static stretches, as discussed in detail previously in this chapter, are simple exercises that
you can use to improve your flexibility. Remember to always warm up before stretching.
Neck
Forward flexion: Facing forward, move your head forward
to tuck your chin into your chest; hold.
Lateral flexion: Facing forward, allow your head to tilt to

the side so your ear moves toward your shoulder; hold.
Repeat on the other side.
Levator scapulae stretch: Sit up straight on a chair. Put your hand up over your shoulder
and bring your elbow back, pointing your elbow up to the ceiling. Use your left hand
to pull your head forward and to the left; hold. Repeat on other side (6).
a b
Shoulders
Arms across chest: Facing forward, straighten
your right arm and draw it across your chest.
Your arm should be as straight as possible,
and you should feel gentle tension in your
right shoulder. Grasp your right arm with your
left hand and apply gentle pressure with your
left hand to increase the tension in your right
shoulder. Repeat on the other side.
Wall hold: Stand with your right side facing a wall. Place your hand on the wall at
shoulder height with elbow straight and thumb pointing down (a). Turn your body away
from the wall and maintain the rotation of your arm; hold (b). Repeat on the other side.
a b
Upper Back
Arm hug: Cross your arms around your body with your elbows pointing forward. Let
your upper body round, and squeeze your arms toward each other.
Kneeling cat: Adopt a crawl position on your hands and knees (a). Draw in your
abdominal muscles and contract your buttocks, and then round your spine throughout
its entire length (b).
b
Pillar–overhead reach: Facing forward, stand upright and

extend your arms above your head, keeping your shoul-
ders in a neutral position (in line with your hips). Interlock
your fingers and use your palms to press upward. You
can also involve your trunk muscles (torso) by slightly
rotating to one side of your body and back. Hold when
you feel tension in your torso on the side opposite the
reach; repeat on other side.
Low Back
Supine rotational stretch: Lie face
up on the floor and bend your
knees so that your feet are flat
on the floor. Straighten your arms
out from your sides across the
floor to stabilize your upper body
(a). Slowly move both legs with
your knees bent to the right side
of your body while keeping your
upper back against the floor and
your abdomen oriented toward
the ceiling (b). Repeat by moving a
your legs to the left side.
b
Chest
Chest stretch: In this stretch, your shoulders should
be relaxed, not elevated. Straighten your arms
toward your back, keeping them at or a little
below shoulder height. A good cue for this stretch
is “open arms wide.”
Progressive chest stretch: Place your arms against

an open doorway and lean forward until you feel
gentle tension across your chest. This exercise also
stretches the biceps.
Biceps
Biceps wall stretch: Position your arm from your
hand to your inner elbow against a wall and turn
your body away from it, exhaling slowly. Repeat
on the other side.
Triceps
Elbow behind the head: Facing forward, bring your
right arm up, bend from your elbow, and drop your
hand behind your head, trying to reach your left
shoulder with your right hand. The left hand can
be placed on the right elbow to assist with this
stretch. Repeat on the other side.
Hips and Buttocks

Seated hip rotator stretch: Sit upright on a sturdy chair that won’t move. Cross your
right ankle onto your bent left knee (a) and gently press down on your right knee until
tension develops in the outer portion of your right thigh (b). Repeat on the other side.
a b
Supine hip rotator stretch: Lie faceup on floor with your knees bent so your feet are
flat on the floor and cross your right ankle onto your bent left knee (a). Lift your left
foot off the floor and wrap your hands around your left leg and draw it into your body
(b). Focus on opening up your right knee until tension develops in the outer portion
of your right thigh. Repeat on the other side.
b
Butterfly stretch: Sit upright on the

floor with the soles of your feet
together. Draw your knees to the floor
and lean forward from your hips and
use your elbows to press your legs
downward.
Kneeling hip flexor stretch: Kneel on

both knees with your upper body
lifted. Plant your left foot on the floor
until you reach a 90-degree angle with
both your front and back legs (a). Shift
your weight forward while keeping
your upper body lifted (b). Repeat on
the other side.
b
Standing hip flexor stretch: Stand erect and keep your hands on your hips. Step for-
ward with your left foot into a lunge position (a). Your left foot will be in front of your
body and your right foot will be behind your body; your right heel may be elevated
to facilitate this movement. Shift your hips forward and maintain this position, feeling
tension develop in your hips, quadriceps, and buttocks (b). Repeat on the other side.
a b
Hamstrings
Seated hamstring stretch: Sit upright on the floor with both legs straight and hands
resting on your legs (a). Slowly walk your hands forward toward your feet, keeping
your chest lifted (b).
a b
Standing hamstring stretch: Standing upright, bring your right foot slightly ahead of
your left foot. Slowly draw your hips back while slightly bending your left knee and
straightening your right knee (a). Bring the toes of your right foot off the floor and
toward your body (b). Hold and then return to the starting position. Repeat with the
other leg.
a b
Quadriceps
Prone quadriceps stretch: Lie facedown on the floor with your legs straight. Draw
your right heel back toward your buttocks using your left hand. Be sure to keep your
knees together.
Side-lying quadriceps stretch: Lie on the floor on your right side. Bend your left knee,
keeping your knees and hips in a straight line (keep your knees together and do not
twist your leg to the side). Draw your left heel back toward your buttocks with your
left arm. Repeat on the other side.
Standing quadriceps stretch: While in a standing position (you can hold on to a chair
for support), bend your right knee toward your buttocks. Grasp your right ankle with
your left hand. Be sure to keep your knees close together and your ankle behind your
buttock; do not twist your leg outward. Gently pull your thigh back slightly. Repeat
on the other side.
Calves
Seated calf stretch: Sit upright with both legs straightened out in front of you (a). Draw
your toes toward your upper body (b).
a b
Standing calf step stretch: Stand with your legs extended on the edge of an immovable
step and grasp a banister or handrail for support. Move your right foot so your heel
back is off the edge of the step (a). Slowly drop your right heel until tension develops
in your right calf (b). Repeat on the other side.
a b
Standing calf stretch (gastrocnemius): Stand about 3 feet (0.9 m) from a wall and put
your right foot behind you, ensuring that your toes are facing forward. Keep your
heel on the ground and lean forward with your right knee straight. Rotating the toes
in and out slightly will target the medial and lateral parts of this muscle separately.
Repeat on other side.
Standing calf stretch (soleus): Stand away from a wall and put your right foot behind
you and be sure your toes are facing forward. Lean forward at the ankle while bend-
ing the right knee and keeping your heel on the ground. Because the knee is flexed,
tension is taken off the gastrocnemius and placed on the soleus. Repeat on other side.
DYNAMIC STRETCHES
Dynamic stretches, as discussed in detail previously in this chapter, are more active than
static stretches. Remember to always warm up before any stretching activity.
Arms and Shoulders

Arm circle: Stand with
your feet shoulder-
width apart and your
knees slightly bent.
Raise both arms to the
side at shoulder height
with your palms out.
Make small circles with
your arms extended,
gradually increasing
the size of the circles.
Shoulder shrug: Lift

both shoulders toward
your ears (a) and then
lower them away from
your ears (b).
a b
Hips and Buttocks

Pendulum leg swing (front to back): Place your right hand on the back of a chair for
balance. Lift your left leg and swing it forward (in front of your body) (a) and back
(behind your body) (b). Begin with small swings and progress to larger swings. Switch
to the opposite leg.
a b
Pendulum leg swing (side to side): Place both hands on the back of a chair for balance.
Swing your left leg out to the left (a), and back across your body to the right (b). Begin
with small swings and progress to larger swings. Switch to the opposite leg.
a b
Internal hip rotation: Stand upright with your

feet shoulder-width apart. Raise your left foot
toward the side of your body and tap the out-
side of your left heel with your left hand. Allow
your knee to rotate inward. Switch and tap the
outside of your right heel with your right hand.
Alternate tapping each foot. Progress to walking
forward while alternating feet.
External hip rotation: Stand upright with your

feet shoulder-width apart. Raise your left foot
in front of your body and tap the inside of your
left heel with your right hand. Allow your knee
to point away from your body. Switch and tap
the inside of your right heel with your left hand.
Alternate tapping each foot. Progress to walking
forward while alternating feet.
Hip circles: Place your hands on your hips and feet spread wider than your shoulders.
Make circles with your hips in a clockwise direction for 6 to 10 repetitions. Then repeat
in a counterclockwise direction.
Side shuffle: Stand with your feet shoulder-width apart, your knees slightly bent, and
your hands on your hips. Take one step to the left with your left foot (a); then bring
your right foot in to meet your left foot (b). Begin with small steps, progress to larger
steps, and then progress to a shuffle. Switch to the opposite direction.
a b
Quadriceps
Butt kick: Begin marching in place. Pull your heel in closer toward your buttock with
each step. Progress to moving forward (walking or jogging) while kicking your buttocks.
Hamstrings
High knees: Begin marching in place. Raise your knees higher and higher with each
step. Progress to moving forward (walking or jogging) with high knees.
Ankles
Dynamic foot range of motion: Sit upright in a chair with both legs together and
straightened in front of you. Point your toes away from your body and pull your toes
toward your body (a). Rotate your feet clockwise and counterclockwise (b).
a b
Combined Movements
Soldier walk: Simultaneously rotate your right arm forward and raise your left leg
(straight). Reach your right hand toward your left lower leg and toes. Switch to the
opposite side. Progress to alternating to the opposite side and then to walking while
alternating sides.
Wood chop: Stand with

your feet wider than
shoulder width. Reach
both arms down toward
the outside of your left
foot while bending your
knees slightly (a). Move
your arms diagonally
across your body and
end by reaching above
your right shoulder (b).
Switch to the opposite
side.
a b
Power skip: Skip across the field using powerful

explosive movements. Use big arm swings start-
ing from the side of the body through the frontal
plane and reaching for the sky. Use high knee lifts
moving the opposite arm (i.e., as the left leg moves
forward, the right arm reaches upward).
Stretching exercises are recommended as an essential component of any exercise

training program due to the improvement in range of motion and physical function-
ing. Improving flexibility can be accomplished through various stretching techniques,
for example static or dynamic methods. Stretching exercises can be incorporated into
the warm-up to help prepare the body for more vigorous activity, or following the
conditioning period of a workout to enhance flexibility. And while the research in
flexibility training is still emerging, following the guidelines set forth in this chapter
will help you to improve your flexibility in a safe and effective manner.
EIGHT
Sharpening Your
Functional Fitness
The importance of training specific body systems to improve health, fitness, and
function has been discussed in the previous chapters. When trained properly, the
cardiorespiratory and muscular systems provide individuals with the strength and
stamina needed to perform a variety of simple and complex activities ranging from
sitting, standing, and stepping to skipping rope, walking down stairs, or even run-
ning a marathon. Historically, the emphasis of health and fitness programs has been
on challenging the cardiorespiratory and muscular systems and improving aerobic
capacity, muscular fitness, and flexibility. However, over the past few decades, the
importance of training another essential body system known as the neuromuscular
system has been established.
The neuromuscular system is a complex and interconnected network that links the
brain, spinal cord, and extremity nerves with sensory receptors and muscles located
throughout the body. The role of the neuromuscular system is to integrate sensory
information and, based on this information, to coordinate the appropriate muscle
actions needed to produce a desired movement. The relationship between the various
components of the neuromuscular system is similar to that of a musical conductor and
the musicians in an orchestra. The conductor (the brain and spinal centers) is charged
with directing the musicians (the muscles) in order to perform a specific musical piece.
The conductor communicates with the musicians and directs them on how and when
to play their instruments so that the correct notes are played with sufficient clarity,
pitch, precision, and tempo (sensory information). If conducted effectively, the musi-
cians execute a highly complex and precisely orchestrated musical performance (the
desired motor task). Like the conductor directing musicians, the neuromuscular system
uses sensory cues to control the muscles’ actions with sufficient precision, coordina-
tion, and speed.
The neuromuscular system coordinates every motor task completed throughout the
day, and the amazing part is that the majority of these tasks are performed with little
181
to no conscious effort. Even a simple task like getting dressed requires coordinated
muscle activity. While getting dressed, did you consider engaging the muscles of your
trunk, hips, and legs as you leaned forward to put on your shoes? Most likely you did
not put a lot of thought into engaging all the muscles that were needed to carry out
this activity. You simply considered the task that needed to be completed, and the
right muscles were activated at precisely the right time. This is your neuromuscular
system at work, and it has the extraordinary job of coordinating every muscle action
for every movement you perform throughout the day.
The neuromuscular system helps people navigate their surroundings efficiently,
effectively, and safely. Whether you are training for sport or for general health, this
system is essential to maintaining balance, agility, coordination, and body awareness.
Improving neuromuscular function may significantly reduce the risk for future falls and
some musculoskeletal injuries (2, 15). Muscular fitness, cardiorespiratory endurance, and
flexibility are important for long-term health and fitness; however, it would be difficult
or even impossible to coordinate the thousands of muscle actions required to perform
activities such as standing, walking, running, or jumping without a fully functional
neuromuscular system. Fortunately, like the other body systems, the neuromuscular
system can be trained to help the body respond more rapidly and economically to
the physical demands faced in everyday life. The most effective means of training the
neuromuscular system requires a targeted exercise strategy, which for the purposes
of this chapter is referred to generally as neuromotor training. Neuromotor training,
sometimes also referred to as functional fitness or sensorimotor training, involves spe-
cific exercises that challenge the neuromuscular system and are aimed at improving
balance, agility, coordination, reaction time, and proprioception. This chapter outlines
some of the important health and fitness benefits that can be derived from neuromotor
training and details useful training tips to help you develop a personalized neuromotor
training program based on your individual goals and needs.
Health and Fitness Benefits of Neuromotor Training

All movement requires a specific sequence of muscle actions, and the neuromuscular
system coordinates and produces these muscle actions based on information learned
from previous movement experiences. From infancy to adulthood, your neuromuscular
system is continuously learning, processing, and storing new pieces of movement-
related information that can be recalled at any time to help coordinate future motor
tasks. Aging, deconditioning, musculoskeletal injury, and various neurological injuries
and conditions can negatively affect neuromuscular function and movement quality.
Neuromuscular function may begin to decline after the age of 30, resulting in dimin-
ished coordination and muscle control (24). Fortunately, emerging evidence suggests
that neuromotor training can be an effective strategy for improving various skill-related
components of fitness and may positively affect the structure and function of key brain
and spinal centers involved in movement (1, 4, 27). The benefits of neuromotor train-
ing have been examined in aging and athletic populations and have been reported to
improve balance, muscle strength, and agility and to reduce the risk of falls and some
lower limb injuries (6, 11, 13, 14).
A number of underlying mechanisms have been attributed to neuromotor training
including improved speed and efficiency of muscle recruitment, enhanced muscle
force production, and improved reaction time in response to changes in environ-
Sharpening Your Functional Fitness 183
mental conditions and body position (12). In addition, because of the highly dynamic
and multidimensional nature of neuromotor training, it is likely that this type of
training may induce greater changes in the nervous system, resulting in improved
skill acquisition and retention, when compared to more stationary, one-dimensional
exercises (2).
Multifaceted physical activities such as tai chi and yoga involve varying combinations
of neuromotor, resistance, and flexibility exercise and have become popular training
methods for individuals ranging from professional athletes to the aging population. Tai
chi and yoga provide individuals with low-impact and relatively safe forms of neuromo-
tor exercise that can directly benefit balance, motor control, and proprioception (11, 25).
In recent years, the term functional training has become popular within health, fitness,
and athletic training settings and is used to refer to a specific form of exercise training.
Historically, functional training was used as a rehabilitation strategy to engage patients
in exercises that closely resembled, if not entirely replicated, normal activities of daily
living. Over the past decade, functional training, as a form of neuromotor training, has
become a very popular training method. Although the exercises prescribed for athletes
and healthy adults may require greater function and skill compared to those used in
clinical settings, the principles of functional training, when used among healthy adults,
still retain their clinical roots by basing exercise strategies on movement patterns that
mimic activities in daily life or athletic competition.
A more detailed description of some of these activities is provided later in this chap-
ter. Some of the possible benefits of functional training are improved agility, reaction
time, muscle force production, and body control (3). Improvements in these areas
can directly affect how well people react to changes in their environment, especially
when faced with rapidly changing conditions such as those experienced when one
trips, stumbles, or loses balance.
Despite the potential value of participating in neuromotor training activities in non-
clinical settings, much still needs to be learned about the optimal duration, frequency,
and intensity of training for long-term, sustainable health and fitness benefits. Definitive
exercise recommendations for neuromotor training across all ages and ability levels
have not been established; however, it is likely that benefits exist for anyone participat-
ing in physical activities that require agility, balance, and other motor skills or anyone
who may be deficient in any of these areas (11).
Neuromotor Assessments
Similar to developing training programs for other components of fitness, it is helpful
to first establish baseline measures of neuromotor function. There are a number of
assessments that have been developed and that can be used to establish your starting
point. These assessments range from very sophisticated laboratory measures to tests
you can perform in your own home with minimal equipment. This section provides
simple assessments you can perform at home or with a qualified exercise professional,
including the 4-stage balance test, standing reach test, Edgren side-step test, agility
T-test, and the 8-foot up and go (this is typically used for older adults only). Additional
assessments within this book, such as the chair-stand test for muscular fitness included
in chapter 6, may also be helpful for older adults (16). A selection of two or three tests
should be sufficient to track functional neuromotor improvements over time, including
balance, agility, coordination, and body awareness.
The 4-Stage Balance Test

This test assesses static balance and proprioception (5). You will need a stopwatch.
The test includes four progressively more challenging standing positions. The following
steps outline the setup and results:
• Stand near a wall or by a fixed object in the event that you lose balance and
need to support yourself using your hands. Start by standing with shoes off and
feet together (see figure 8.1a).
• Stand and hold this position for 10 seconds without holding on to anything for
support. If you are able to maintain the position without losing your balance,
shift your feet so the instep of one foot is touching the big toe of the other foot
(see figure 8.1b).
• Stand and hold this position for 10 seconds without holding on to anything for
support. If you are able to maintain the position without losing your balance,
shift your feet into the tandem position in which your feet are place heel-to-toe
(see figure 8.1c). Repeat this until you are unable to balance for at least 10 sec-
onds without moving your feet or needing to hold on to something for support.
• The goal is to advance to single-leg stance (see figure 8.1d).
• Once you are able to maintain the single-leg stance, use table 8.1 to determine
your standing balance capacity (22). If you reach the “above average” range
for your age group while standing with your eyes open, attempt the single-leg
standing position with your eyes closed. Record the maximum time you can hold
the single-leg stance position with eyes closed.
a b c d
FIGURE 8.1 Four-stage balance test sequence.
TABLE 8.1 Single-Leg Stance Time by Age Group

Age
18 to 39 40 to 49 50 to 59 60 to 69 70 to 79 80
Eyes open (time in seconds)
Above average >43 >40 >37 >27 >15 >6
Average 43 40 37 27 15 6
Below average <43 <40 <37 <27 <15 <6
Eyes closed (time in seconds)
Above average >9 >7 >5 >3 >2 >1
average 9 7 5 3 2 1
Below average <9 <7 <5 <3 <2 <1
Adapted from B.A. Springer, R. Marin, T. Cyhan, et al., 2007, p. 11.
Standing Reach Test

This test assesses standing balance and postural control (7, 26). You will need a mea-
suring stick and masking tape. The following steps outline the setup and results:
• Tape a leveled measuring stick on a wall horizontally at shoulder height.
• Stand with your right shoulder next to, but not touching, the measuring stick.
• Raise your arm to shoulder height (arm parallel to the ground), make a fist with
your right hand, and note the number (in inches or centimeters) on the measuring
stick that corresponds to the location of your knuckles (see figure 8.2a).
• When ready, with your arm outstretched, reach as far forward as you can without
taking a step or losing balance (see figure 8.2b).
a b
FIGURE 8.2 Standing reach test.

• Note the number (in inches or centimeters) on the measuring stick that corre-
sponds to the location of your knuckles at the reaching position.
• Calculate the difference between the start and end reaching position.
• Use table 8.2 to determine your standing balance range (7). If you used a yard-
stick, convert your reach noted in inches to centimeters by multiplying by 2.54
(for example, a 6 inch reach would be 15 cm).A standing reach score less than
6 inches (15 cm) indicates a significant increased risk for falls, and a score of 6
to 10 inches (15-25 cm) indicates a moderate risk for falls.
TABLE 8.2 Normal Ranges for the Standing Reach Test

for Males and Females in cm
Age
Males 20 to 40 41 to 69 70 years
Above average >19 >17 >15
Average 15 to 19 13 to 17 11 to 15
Below average <15 <13 <11
Age
Females 20 to 40 41 to 69 70 years
Above average >17 >16 >15
Average 13 to 17 12 to 16 7 to 15
Below average <13 <12 <7
Adapted from P.W. Duncan, D.K. Weiner, J. Chandler, and S. Studenski, 1990.
Edgren Side-Step Test

This test assesses sidestepping agility, quickness, and balance (8). You will need mask-
ing tape or cones, a tape measure, and a stopwatch. The following steps outline the
setup and results:
• Find a flat, nonslip floor for your test location.
• Mark five lines using masking tape or place five cones in a line 3 feet (0.9 m)
apart as illustrated in figure 8.3.
• Start the test standing at the center line or cone number 3.
• When ready, begin sidestepping to the right until your right foot touches or
crosses the far right line or cone.
• Then, sidestep to the left until the left foot touches or crosses the far left line
or cone.
• Continue to sidestep between lines or cones for 10 seconds and count the total
number of lines or cones crossed when the test is complete.
1 3 ft 2 3 ft 3 3 ft 4 3 ft 5
Start
FIGURE 8.3 Edgren side-step test.
Adapted from H. Edgren, 1932.
E6843/ACSM/F08.03/548285/mh-R1
• The test is scored based on the total number of line or cones crossed after 10
seconds. Since normal ranges are not available, use this assessment to track your
score over time to see improvement. A better score is a higher number of lines
or cones crossed during the 10-second period.
Agility T-Test
This test assesses agility in a forward,
C 5 yd B 5 yd D
side, and backward direction (18). You
will need a tape measure, cones, and a
stopwatch. The following steps outline
the setup and results:
• Set out four cones as illustrated in
figure 8.4: 5 yards (4.6 m) and 10
10 yd
yards (9.1 m) apart (21).
• Start at cone A.
• When ready, start the stopwatch
and move as quickly as possible to
cone B and touch the cone with
your right hand.
• Then, sidestep left to cone C and
touch the cone with your left hand. A
• Then, sidestep to the right to cone Start
D and touch the cone with your
right hand. FIGURE 8.4 Agility T-test.
E6843/ACSM/F08.04/548286/mh-R1
Adapted from K. Pauole, K. Madole, J. Garhammer, et al.,
• Sidestep to cone B, touch the cone 2000.
with your left hand, and step back-
ward to the start position at cone
A. Stop the stopwatch and record
the total time taken to complete
the test.
• Use table 8.3 to compare results
and track progress.
TABLE 8.3 Ranges for Agility Fitness in Males and Females in Seconds
Males Females
Excellent <9.5 <10.5
Good 9.5 to 10.5 10.5 to 11.5
Average 10.5 to 11.5 11.5 to 12.5
Poor >11.5 >12.5
Adapted from K. Pauole, K. Madole, J. Garhammer, et al., 2000.
8-Foot Up and Go Test for Older Adults

This test assesses agility and
dynamic balance in older
adults (19). You will need a
standard-height chair (seat
approximately 17 inches [43
cm] high) and a stopwatch.
Steps to perform this test:
• Place the chair against
a wall, and measure
and mark a line 8 feet
(2.4 m) away on the
floor (see figure 8.5a).
• When ready, stand up
from the chair.
• Walk to the line on the
floor at a comfortable
pace.
• Once both feet are past
the line, turn around
(see figure 8.5b). a
• Walk back to the chair
at a comfortable pace,
and sit down again.
• Record the total time
it takes you to stand
from the chair, walk
8 feet (2.4 m), turn
around, and sit back
down.
• Normal ranges are
found in table 8.4 (20).
If your score is over the
range listed, consider
yourself above normal;
if your score is below
the range listed, con-
sider yourself below
normal. With this
score, the shorter the
time, the better (i.e.,
b
showing a faster com-
pletion of the test). FIGURE 8.5 Eight-foot up and go for older adults.
TABLE 8.4 Normal Ranges for the 8-Foot Up and Go Test for Older Adults
in Seconds
Age
60 to 64 65 to 69 70 to 74 75 to 79 80 to 84 85 to 89 90 to 94
Males 3.8 to 5.6 4.3 to 5.9 4.4 to 6.2 4.6 to 7.2 5.2 to 7.6 5.5 to 8.9 6.2 to 10.0
Females 4.4 to 6.0 4.8 to 6.4 4.9 to 7.1 5.2 to 7.4 5.7 to 8.7 6.2 to 9.6 7.3 to 11.5
Neuromotor Training Workout Components

Developing a safe and effective neuromotor training program requires consideration
of the frequency, intensity, time, type, volume, and progression of exercises being
performed. These training components vary depending on individual levels of physical
conditioning, the presence of any preexisting injuries, and personal goals and needs.
Because using exercise to specifically target the neuromuscular system in nonclinical
populations is a relatively new training approach, there is no consensus concerning
the optimal number of repetitions, intensity, or methods of progression for neuromo-
tor exercise. This is due, in part, to the various types of training often included within
neuromotor training. As a result, when research scientists and fitness professionals
attempt to communicate the effectiveness of neuromotor training, it becomes difficult
to identify whether improvements in health and function are associated with posi-
tive changes in neuromuscular function or are the result of improvements in some
other body systems. However, there are some general exercise recommendations for
frequency and duration that provide a good starting point for creating your own neu-
romotor training program (11). The general recommendations for neuromotor training
presented in this chapter are based on the best and most recently available evidence.
Frequency
Neuromotor training exercise is recommended at least two to three days per week
to improve balance and mobility (11). Note that this is only a suggested minimum;
individuals who regularly participate in low-impact neuromotor training exercises
such as tai chi, qigong, or yoga may be capable of performing these activities more
frequently and may obtain additional health and fitness benefits without increasing the
risk of injury (25). Neuromotor training exercises involving weighted resistance and
explosive, high-impact activities (i.e., jumping, bounding, high-speed multidirectional
agility) may place a greater physical stress on muscles, joints, and connective tissues.
Under these training conditions, less frequent sessions of two or three days per week
may be needed to allow for adequate recovery between sessions and to reduce risk of
musculoskeletal injury. You may also consider fewer neuromotor training sessions if
you are performing high-impact neuromotor exercises in conjunction with other forms
of fitness training such as maximal strength training or high-volume aerobic training.
Intensity
The principle of overload states that in order to provide benefits from training, the
intensity of exercise must be above and beyond that which is demanded of the body
on a day-to-day basis. To date, the intensity prescription for many neuromotor exer-
cises, especially those targeting balance, has not been clearly established or adequately
measured in research studies (9). Attempts at increasing neuromotor training intensity
for the purposes of overloading the neuromuscular system have included increasing
the duration of training and increasing the difficulty of the exercises (i.e., single- versus
double-leg stance, narrow versus wide base of support, unstable versus stable sur-
face) (9). The challenge is that the way in which people experience the intensity of
balance, agility, coordination, and proprioceptive exercise can vary greatly. Monitoring
movement quality may be helpful for assessing how demanding an activity is on your
neuromuscular system. For example, if you are unable to maintain good form on any
given exercise, then the exercise may be too advanced or your neuromuscular system
may have become overwhelmed by the demands of the activity. In either case, if you
are unable to maintain proper posture, body segment alignment, or balance while
exercising, this may be a good indicator that your body has been challenged above
and beyond its normal capabilities, and a short rest period may be needed before
continuing.
Time
Current recommendations suggest that approximately 30 to 45 minutes should be
devoted to neuromotor training for each session throughout the week (17). This should
provide you with enough time to perform between 6 and 10 exercises depending on
the demands of the specific activities you choose. Keep in mind that the neuromus-
cular system responds best to high-quality repetitive movements, so as your training
progresses you may need to increase your training time as long as movement quality
and body control are not compromised.
Type
Because the neuromuscular system is so heavily involved in the body’s capacity to learn
new activities, the principle of specificity may be one of the most important components
to consider when developing a neuromotor training program. To illustrate this point,
consider the task of learning to ride a bicycle. Riding a bicycle requires the development
and coordination of a specific set of skills. You may have used or heard the saying
“It’s like riding a bike.” This comparison reflects the neuromuscular system’s ability to
adapt to the specific demands of an activity and to easily recall motor skills related to
that activity at a later time. It may take many hours or even days to develop the skills
needed to effectively ride a bicycle. Yet the more you challenge your neuromuscular
system, the more proficient your body becomes at the task of riding. Eventually, your
neuromuscular system commits to memory the specific muscle actions needed to pedal,
balance, and steer; and what started off as a challenging activity becomes very easy.
The neuromuscular system is so proficient at learning and retaining information that
even after many months or years have passed, you can climb back onto a bicycle and
begin riding as if no time had passed at all.
Adhering to the specificity principle is critical to the development of an effective
individualized neuromotor training program. Improvements in neuromotor function
are specific to the types of activities you perform. If you want to reduce your risk
for falling, then you must perform activities that challenge your upright stability and
balance. If your goal is to improve coordination and agility for athletic competition,
then your training program must include sport-specific activities that challenge your
neuromuscular system in this way. Lower extremity muscle strength can be improved
through performance of repeated bouts of the seated leg press; however, improve-
ments in seated leg strength may not translate to improved athletic performance if
the neuromuscular demands of seated exercise are dramatically different from those
experienced while evading tackles on the football field. Consequently, a multicompo-
nent program involving task-specific neuromotor exercise may provide greater func-
tional and performance benefit than one-dimensional exercise programs that focus
on individual components of muscular strength, aerobic fitness, and flexibility (23). In
addition, those forms of training that use various movements with and without visual
feedback may be the most beneficial for improving specific components of neuromotor
function such as proprioception and body awareness (2).
Volume
One of the most important aspects of neuromotor training is ensuring that you per-
form each exercise with the best form and technique possible. Your neuromuscular
system learns from your repeated movement patterns. If you consistently perform an
exercise incorrectly or in a way that does not engage the appropriate muscles in the
right sequence or pattern, you may run the risk of “wiring” your neuromuscular system
with the wrong series of muscle recruitment strategies. If you are new to exercise,
knowing your physical limits and recognizing how your body responds to fatigue may
be a challenge. Consulting a qualified exercise professional, even if only for a few ses-
sions, may be helpful to guide you through proper exercise technique and form. This
may better prepare you to recognize the signs of muscular fatigue and breakdown in
movement performance and put you in a better position to optimize the benefits of
your neuromotor training program.
Progression
Exercise progression and progressive overload are important concepts for all training.
In order to maximize the potential benefits of neuromotor training, it is important to
consistently and continuously challenge your neuromuscular system with activities
that exceed the demands of your daily activities. For example, if sitting predominates
in your day, then simple standing activities may be sufficient to challenge many neu-
romotor fitness domains. However, if your day involves significant time on your feet
and possibly lifting, carrying, or moving objects, then it is likely that you will need to
begin your neuromotor training program with more dynamic standing activities and
possibly incorporate various standing surface conditions to optimize your benefits.
Although there is currently no clear consensus as to the most effective strategy for
improving neuromuscular function through progressive neuromotor training, some logi-
cal progressions have been proposed. These progressions can be employed to ensure
that your neuromotor training program effectively challenges your balance, coordination,
agility, and proprioception (10). Table 8.5 provides a few examples of ways in which
your neuromotor training program can be progressed through increasing degrees of
difficulty. You can advance your neuromotor training program in almost an infinite
number of ways, and no one way is necessarily better than another.
Progression of your exercise program will be based on your baseline level of physical
conditioning and your personal comfort with performing different neuromotor exercises.
TABLE 8.5 Sample Neuromotor Training Progressions

Sample levels of progression
Description Level 1 Level 2 Level 3
Change foot position Stand with feet side Stand with feet in Stand on one leg
and posture to by side full-tandem position
gradually reduce the (heel to toe)
base of support.
Vary dynamic move- Tandem walking Braided walking Backward walking
ments that challenge (one foot crosses in
the center of gravity. front and then behind
the other)
Challenge postural Stand with feet flat Stand with only heels Stand with only toes
muscle groups. on the ground touching the ground touching the ground
Gradually reduce sen- Stand with eyes open Stand with one eye Stand with both eyes
sory input.* closed closed
Complete exercises on Stand on a firm floor Stand on a foam pad Stand on a balance
progressively unstable board or Bosu
surfaces.
Gradually increase Complete 20 Complete 20 Complete 20
movement speed. side steps in 20 sec sidesteps in 15 sec sidesteps in 10 sec
Add weighted Stand in tandem Stand on one foot Stand on one foot
resistance to challenge while holding a single while holding a single while reaching down
balance and stability. dumbbell by your side dumbbell by your side to pick up a kettlebell
off the floor
*Note: Altering sensory input (such as with eyes closed) should be performed only while one is participating in
stationary exercises. For safety, agility and multidirectional exercises should always be conducted with eyes open.
For example, you may find it more difficult to perform dynamic tasks (such as sidestep-
ping or braided walking) and therefore need to begin your training with less dynamic
stationary standing exercises. Likewise, you may find that stationary standing activities
on firm, flat ground are very easy and therefore would need to begin with more dif-
ficult neuromotor activities like balancing on one foot while standing on an unstable
surface. The focus of progression is to select exercises and levels of difficulty based
on activities that are challenging but can be completed safely without increasing your
risk of injury.
Your Neuromotor Training Program

A sample program for various levels is provided in figure 8.6. The time frame for the
activities increases as the program is advanced. Sample exercises for each of the areas
are provided in table 8.6 with pictures and descriptions later in this chapter.
Neuromotor Training Exercises

The neuromotor exercises you might wish to incorporate into your personalized train-
ing program are almost limitless. Your neuromotor training plan should be based on
your individual needs and goals. Although these exercises are a great starting point,
it is always helpful to consult a qualified exercise professional if you have any ques-
tions or concerns about developing a neuromotor training plan that is right for you.
FIGURE 8.6
Sample neuromotor training program.
Time per Total session Number of days
Exercises exercise time per week
Beginner You should remain at this stage until you feel comfortable performing your
selected exercises with good form, body control, and balance.
Perform eight exercises in a circuit for 15 to 30 20 min 2
time. Select two exercises from each sec
of the following areas: agility,
stationary balance, push, pull.
Intermediate You should remain at this stage until you feel comfortable performing your selected
exercises with good form, body control, and balance.
Perform eight exercises in a circuit 30 to 45 20 to 30 min 2 to 3
for time. Select two exercises from sec
each of the following areas: agility,
dynamic balance, push, pull.
Advanced At this stage, continue to incorporate the suggested neuromotor training progres-
sions while ensuring that you maintain good form, body control, and balance.
Perform 8 to 10 exercises in a circuit 45 to 60 30 to 45 min 2 to 3
for time. Select two or three exercises sec
from each of the following areas:
agility, dynamic balance, push, pull.
TABLE 8.6 Neuromotor Training Exercise Guide

Category Exercise
Stationary balance Single-leg standing balance (p. 194)
Single-leg forward reach (p. 194)
Semi-tandem standing with diagonal reach (p. 195)
Tandem standing balance (p. 196)
Agility T-drill (p. 196)
Lateral side step (p. 197)
Braided side step (p. 198)
4-square agility (p. 199)
Push Push-ups (various forms) (p. 107, 108, 135, 201)
Prone plank (p. 143)
Up–down prone plank (p. 200)
Pull Rows (various forms) (p. 136-139)
Push-up hold with dumbbell row (p. 201)
Dynamic balance Step-over hurdle (p. 202)
Lunge with forward reach (p. 203)
Step-up with overhead reach (p. 204)
193
STATIONARY BALANCE EXERCISES

Your ability to maintain balance affects many routine aspects of daily life. These simple
exercises provide a number of options to help improve balance.
Single-Leg Standing Balance

Stand near a wall or by a fixed object in the event that you lose balance and need to
support yourself. Begin with both feet on the ground (a). When ready, lift one knee
toward the ceiling in a marching position (b). Hold the lifted leg in the air with the
upper thigh parallel to the ground. Hold this position, without holding on to anything
for support if you can, for the desired time. Repeat on the other leg. Once you become
proficient at standing on one leg without support for 30 to 45 seconds, increase the
proprioceptive challenge by eliminating your sight perception by closing your eyes.
a b
Single-Leg Forward Reach

Begin by standing with both feet on the ground; then lift your right foot in the air
behind you (a). With your right foot in the air, slowly bend forward at the waist, main-
taining your balance, and reach your right hand toward the ground while keeping
the right foot in the air the entire time (b). Once the limits of your stability have been
reached, stand back up while making sure to continue to balance on the left foot only.
Repeat this movement for the desired time or number of repetitions. Alternate your
feet, standing on the right foot and lifting the left foot in the air. Bend forward while
reaching your left hand toward the ground, and then once again return to the starting
standing position without placing the left foot on the ground.
a b
Semi-Tandem Standing With Diagonal Reach

Stand in a semi-tandem
position with your left
foot forward. Reach both
arms in the direction of
the back leg (a) and then
reach up and across the
body toward the direction
of the forward leg (b).
Switch to the opposite
side.
a b
Tandem Standing Balance

Start in a standing position with feet together and
arms by your side. Slowly step forward with your left
foot so that you are standing heel to toe with your left
foot in front. Hold this position for 30 to 45 seconds
and then step back to the starting position with feet
together. Repeat this same sequence but with the right
foot forward and the left foot back. Repeat this exercise
for the desired time or number of repetitions. You can
advance this exercise by performing the same sequence
with eyes closed.
AGILITY EXERCISES
Agility exercises are used to challenge your body’s ability to move and respond to
changes in direction.
T-Drill
Follow the instructions for the Agility C 5 yd D
B 5 yd
T-Test assessment earlier in this chapter.
You will set up four cones in a T-shaped
configuration (see figure 8.7) and then
move from one cone to another by step-
ping forward, sideways, and backward.
Complete as many circuits as possible
10 yd
following this movement pattern for

the desired length of time.
A
Start
FIGURE 8.7
Adapted E6843/ACSM/F08.04/548286/mh-R1
from K. Pauole, K. Madole, J. Garhammer, et al.,
2000.
Lateral Side Step

Find a flat, nonslip floor for your exercise location. Mark two lines using masking tape
or place two cones in a line, 15 feet (4.6 m) apart. You will sidestep toward your left
(a) in order to touch or cross the line (b) and then repeat by sidestepping to your right
(c). Continue to sidestep, without crossing your feet, as quickly as possible, but safely,
between the lines or cones for the desired length of time.
c
Braided Side Step

For the braided side step, follow the setup and execution as described in the lateral
side-step exercise; the only difference is that your foot positions vary as you move
from one line or cone to the other. In the braided side step, one foot crosses in front
and then behind the other as you move from side to side (a and b). Move your feet as
quickly as possible while still maintaining balance and body control.
b
4-Square Agility
Begin by cutting two pieces of
tape and placing them on the
floor, one crossing the other
through the center. Label the
squares 1, 2, 3, and 4. Begin
with both feet in square 1.
When you are ready, work your
way from square 1 to square
2 to square 4 to square 3 and
back to square 1 by stepping
with both feet to the side, back- a
ward, to the side, and forward,
respectively (a-d). Complete
this sequence 10 times con-
secutively. Make it your goal to
complete each circuit as quickly
as you possibly can but safely.
To increase the challenge of this
exercise, transition from step-
ping to jumping from square
to square, making sure not to
touch the lines in the center
with your feet. Additionally, you b
can an increase the challenge by
varying the number sequence
(e.g., 4-1-3-2, 4-2-3-1, 1-4-2-3,
1-3-4-2).
d
PUSH EXERCISES
The exercises in this section range from simple movements (e.g., push-ups) to more
complex movements (e.g., up–down plank) that may be more appropriate once you
have established a foundation of neuromotor training. Chapter 6 includes a number
of these exercises (e.g., push-up options and prone plank).
Up–Down Prone Plank

This exercise combines and advances the full push-up and prone plank. Begin in the
prone plank position (a). Shift your body weight to the left elbow and shoulder while
simultaneously transitioning: moving from your right elbow to your right hand (b).
Next, transition your weight to the right hand and shoulder, pushing up through the
right arm and placing your left hand on the ground and pushing into full push-up
position (c). Repeat the steps in reverse until you return to the prone plank position
on your elbows. Repeat the sequence for the desired number of repetitions or time.
Be sure to alternate sides on which you are pushing up from the prone plank position
so as not to work one arm and shoulder more than the other.
c
PULL EXERCISES
In addition to push exercises, the opposing movement—pulling—should be included
in your neuromotor training program. Chapter 6 presents a number of options such as
row exercises. Another option including the push-up position with the row movement
is described in this section.
Push-Up Hold With Dumbbell Row

Assume a full push-up position but do so with hands holding two dumbbells (a). Lower
yourself down to the floor, and when the limits of your range of motion have been
achieved, push up and lift one dumbbell off the floor toward your side (b). Slowly
lower the dumbbell back to the floor. Repeat this process for the desired amount of
time or number of repetitions, remembering to alternate dumbbell lifts between the
left and right arms.
b
DYNAMIC BALANCE EXERCISES

In addition to the stationary balance exercises, dynamic balance exercises include the
additional challenge of movement.
Step-Over Hurdle
Place a small box (e.g., shoe
box) or taped line on the
floor. Stand with your right
shoulder facing the box (a).
When ready, lift your right
knee toward the ceiling and
step over the box to your
right (b). Place your right
foot on the ground (c), and
lift your left foot over the box
so that your left shoulder is
now facing the box (d and
e). Repeat this exercise from
side to side until the desired
time or number of repetitions
has been completed.
a b
c d e
Lunge With Forward Reach

Begin in a standing position with both feet together and arms by your side (a). Take a
stride-length step forward with the left foot. In the lunge position, bend both knees
so that the back knee moves downward toward the floor. As your knees bend, ensure
that your trunk remains upright with the right shoulder, hip, and knee aligned. Once
in this position, reach your arms out in front of you in order to further challenge your
balance and limits of stability (b). Once you have reached your maximum range of
motion with the knees bent, push off the left foot, return to the start position with
both feet together, and return your arms to your sides. Repeat this with your right foot
stepping forward. Reach your arms out in front while maintaining your balance, and
then return to the start position. Continue to alternate lunges between the left and
right leg until the desired time or number of repetitions has been achieved.
a b
Step-Up With Overhead Reach

Stand in front of a step (a). Begin by stepping up with the right foot (b). Push yourself
into a standing position on the step as you reach your arms overhead to the limits of
your shoulder range of motion (c). Step backward and down off the step, returning
your arms to your side. Continue by stepping up with the left foot and reaching over-
head as you come to a standing position on the step. Repeat until the desired time or
number of repetitions has been reached. For an additional challenge when stepping
up onto the bench with the right foot, keep the left foot elevated. Maintain this posi-
tion with arms overhead for a moment before stepping back down with the left foot,
followed by the right foot to return to the starting position. Continue, alternating feet.
a b c
Although researchers are still seeking to identify the optimal frequency, intensity,
time, type, and progression of neuromotor exercise, one thing is clear: Whether one is
training for sport or for general health, neuromotor training is a recognized and neces-
sary component of a comprehensive exercise training program. In the coming years,
with advances in research and professional practice, exercise professionals and the
broader exercise community will gain a much better understanding of the important
role that neuromotor training plays in helping individuals of all ages and ability levels
maintain optimal health, fitness, function, and quality of life.
Part III
Fitness and Health
for Every Age
Regardless of your age, physical activity and nutrition are key factors in promoting
health. Chapters 9 to 11 provide age-specific recommendations related to nutrition and
exercise. You will see how it is never too early or too late to develop healthy habits.
205
NINE
Children and Adolescents:
Birth to Age 17
It is never too early in life to start developing healthy habits. Active youth have a better
chance of growing into healthy adults. Risk factors for chronic diseases such as heart
disease, high blood pressure, type 2 diabetes, and osteoporosis have their roots early
in life (40). Regular physical activity and healthy dietary habits are two ways to lower
the chance of developing risk factors for chronic lifestyle diseases (19).
Kids who are active on a regular basis display higher levels of aerobic and muscular
fitness, decreased body fat, and stronger bones (13, 21, 33). Children and youth who
regularly engage in physical activity also have better mental health and well-being (21,
33). Although the benefits of physical activity are well established, the activity levels
of youth are below desired levels, with only about 25 percent of U.S. youth meeting
recommended physical activity guidelines (37, 40). The percentage of children and
youth who take part in health-producing physical activity also decreases with age (6).
Similarly, a gap exists between recommended diets for youth and what the majority
of youth actually consume (19). Thus, it is vital that adults provide opportunities for
children and adolescents to be physically active and make good nutrition choices.
Because children and adolescents are not small versions of adults, this chapter
specifically addresses healthy eating for youth, including how adults can encourage
children and adolescents to make healthier eating choices. The chapter also lays out
physical activity recommendations that are appropriate for youth, from infancy through
late adolescence, and describes practical ways for youth to be active in home, school,
and recreational settings.
Focus on Nutrition
As discussed in chapter 3, good nutrition is important for attaining optimal health and
promoting growth and physical development (41). Children who are 2 years of age and
older should eat a diet in which sufficient (but not excessive) calories come from a
207
variety of nutrient-dense foods and beverages (including fruits and vegetables, dietary
fiber, whole grains, fat-free and low-fat dairy products) while limiting the intake of
solid fats, cholesterol, sodium, extra sugars, and refined grains. Motivating children to
eat well can be challenging, and the majority of U.S. youth are falling short of meeting
national dietary guidelines (7, 16, 31, 39).
Childhood is a pivotal time to encourage healthy dietary choices, and adults can
play an important role in modeling a positive attitude toward nutrition and health (38).
Children can watch parents and caregivers snacking on fruits, vegetables, and whole
grains and including these foods in family meals. Shopping with your children can
also serve as an opportunity to teach them about healthy foods, and you can team
up with your child in the kitchen to tear lettuce for a salad, add veggie toppings to
a pizza, develop a great-tasting fruit smoothie, or experiment by making a new type
of trail mix.
Providing youngsters with a variety of foods at home enables them to obtain the
nutrients they need from different food groups while building their food “repertoire.”
Healthy choices for protein include seafood, lean meat and poultry, eggs, beans, peas,
soy products, and unsalted nuts and seeds. Serving a variety of fresh, canned, frozen,
and dried fruits and colorful vegetables (dark green, red, and orange), along with peas
and beans, can sustain healthy growth and development. Whole wheat bread, oat-
meal, popcorn, quinoa, and brown or wild rice are healthy choices for nutrient-packed
whole-grain foods, and low-fat milk and yogurt can provide essential nutrients while
keeping calorie intake in check (41).
Although the “clean plate club” was used in the past to prompt kids to eat, the cur-
rent recommendation is to encourage them to stop eating when they are full rather
than when their plates are clean. Children who understand this concept are less likely
to become overweight (38). Offering a number of healthy eating options and letting
children make food selections allows them to decide what to eat while still allowing
you to provide needed guidance. Because youngsters often don’t eat enough at a meal
to tide them over until the next meal, a good option is to plan for three meals, plus a
couple of snacks, each day (38). Snacks should be nutritious and should not substitute
for meals skipped. Whenever possible, try to avoid serving sugary snacks like soda
and juice drinks, cakes, cookies, ice cream, and candy on a regular basis. Instead, have
different types of fruits available for youngsters to eat in between meals and encourage
children to create healthy snacks from ingredients like dry whole-grain cereal, dried
fruit, and unsalted nuts or seeds.
Although younger children are influenced to a great extent by parents, caregivers,
and other adults, older children and adolescents eat more meals and snacks outside
of the home and make more personal decisions about what to eat. One factor that
can have a strong impact on food choices is the media. Consider, for example, the
number of television advertisements that focus on sugar-laden breakfast cereals, cook-
ies, candy, and fast-food restaurants. Then count the number of advertisements for
fruits and vegetables (if you can find any at all). Of course, there is no comparison!
Because adolescents tend to consume more sweetened beverages, french fries, pizza,
and other fast-food items, many older youth do not meet healthy eating recommenda-
tions for fruits, vegetables, dairy foods, whole grains, lean meats, and fish. This results
in too much fat in the diet and insufficient intake of nutrients such as calcium and
iron, as well as vitamins A, D, and C and folic acid. Unfortunately, many adolescents
skip breakfast and actually consume about one-third of their calories from snacks,
with sweetened beverages being a major contributor (19).
Children and Adolescents 209
Making good nutrition choices is especially important for older boys and girls, as
this is a time of active physical growth and development and a period in their lives
when they begin to make personal decisions regarding dietary habits. It’s important
to remember that there are no magic foods that can increase health and fitness; from
a nutrition perspective, eating vegetables, fruits, whole grains, protein foods, and
fat-free and low-fat dairy foods is the ticket to good health (19). Learning how to pre-
pare healthy meals and snacks can also help reduce the consumption of sweets and
high-calorie snacks like candies, cookies, and ice cream. For older girls, eating smart
includes consuming fat-free or low-fat milk, cheese, and yogurt to build stronger and
denser bones, as well as engaging in weight-bearing physical activities like walking,
running, and skating (38).
Areas of the Diet to Increase for Youth

The dietary intake of some nutrients, including calcium, potassium, fiber, magnesium,
and vitamin E, appears to be low for many youth (41). The low intake of fiber may be
linked to underconsumption of whole grains, fruits, and vegetables. Also, low magne-
sium and potassium intake is reflected by insufficient fruit and vegetable intake. Low
calcium intake usually results from inadequate consumption of milk and milk products.
Vitamin E intake can be improved through the consumption of fortified cereals, as
well as various nuts and oils.
Replacing less nutritious items with more nutritious ones can improve the diets of
youth (42). Making some simple substitutions in dietary choices can help to strengthen
these areas of deficiency and improve the nutrient content of children’s diets. The fol-
lowing are some practical ways to address these nutrition concerns:
• Substitute whole fruit for fruit juice.
• Replace starchy vegetables (e.g., white potatoes) with dark green vegetables (e.g.,
broccoli) and orange vegetables (e.g., carrots, sweet potatoes).
• Increase the consumption of low-fat or skim milk in place of soda.
• Eat breakfast on a daily basis, including cereals fortified with vitamin E.
Areas of the Diet to Reduce for Youth

Although experts promote the consumption of fruits, vegetables, and whole grains for
optimal health, the top sources of calories for U.S. youth are grain desserts (e.g., cakes,
cookies, doughnuts, pies, and granola bars), pizza, and sugar-sweetened beverages
(soda and fruit drinks). Consequently, the amount of added sugar and fat consumed is
excessive. Children need to reduce their consumption of solid fats and added sugars
(SoFAS is a common abbreviation used for these dual targets). Nearly 40 percent of the
calories youth consume are SoFAS (41)! For example, on average, youth consume 171
calories each day from sugar-sweetened beverages (soda and fruit drinks combined).
SoFAS are overconsumed by youth and often result in excessive intake of calories with
little nutritional value. Reducing the consumption of SoFAS may be one of the most
important steps in stemming the growing prevalence of obesity in youth.
Because of the high calorie content but limited nutrient value of the foods youth
often consume (e.g., soda and high-fat fried foods), the overall caloric intake of youth
is higher than desired. When the number of calories consumed is not offset by physi-
cal activity, this can lead to overweight and obesity. Foods with a high fat content are
considered calorie dense, meaning that, per gram, the calorie content is high and the
nutrient content is relatively low. Ideally, foods should be high in nutrients (i.e., nutri-
ent dense) relative to the number of calories they contain. Table 3.4 gives examples
of reduced-calorie, lower-fat alternatives to foods with a higher fat content. In addi-
tion to making simple substitutions, adults can make other changes that can address
overweight and obesity in youth, such as the following (41, 42):
• Limit fast-food meals.
• Limit screen time (TV, computer).
• Don’t let youth skip breakfast.
• Keep a check on portion size.
Taken together, these are action-oriented steps that can help address the growing
problem of overweight and obesity in youth.
Dietary Focus for Youth

Improving the diets of children and adolescents requires greater attention to making
nutritious choices at home, at school, and in community settings. Promoting good nutri-
tion early in life and providing positive role models for healthy eating are two important
ways of improving the eating patterns of youngsters. The purpose of making healthy
dietary choices is not just to avoid chronic disease (although the benefits related to heart
disease and other chronic conditions are clear), but also to meet nutrient requirements
that lead to the best possible level of function and the ability to engage in physical
activity. Food is the fuel for physical activity, and selecting high-grade fuels provides
Following the Dietary Guidelines provides the best nutrition for kids.
the nutrients needed to power routine daily activities, moderate and vigorous physical
activity, and sport performance.
Normal growth requires good nutrition (38). As with adults, children’s weight in
relation to height can be assessed easily via the body mass index (BMI). However,
use of BMI is a bit more complex for youth because weight and height change with
age, and the relationship between body fatness and weight and height also varies with
age. Consequently, BMI charts that are specific for age and sex must be used for youth
between the ages of 2 and 20 (see figure 9.1 or go to www.cdc.gov/growthcharts/
FIGURE 9.1a Body mass index for age charts for boys.
From ACSM, 2017, ACSM’s complete guide to fitness & health, 2nd ed. (Champaign, IL: Human Kinetics). Developed by the
National Center for Health Statistics and the National Center for Chronic Disease Prevention and Health Promotion, 2000.
E6843/ACSM/f09.01a/548389/pulled/R1
FIGURE 9.1b Body mass index for age charts for girls.
From ACSM, 2017, ACSM’s complete guide to fitness & health, 2nd ed. (Champaign, IL: Human Kinetics). Developed by the
National Center for Health Statistics and the National Center for Chronic Disease Prevention and Health Promotion, 2000.
E6843/ACSM/f09.01b/548390/pulled/R1
and enter “BMI calculator” into the search window for an easy online calculator and
individualized interpretation of BMI) (11). Once the child’s BMI has been calculated
(see figure 18.1), follow the horizontal line matching the BMI value until it intersects
with the vertical line for the child’s age, and note the percentile line closest to this
point of intersection.
Based on guidelines established by the Centers for Disease Control and Prevention,
a BMI value between the 5th percentile and less than the 85th percentile is considered
to fall within the healthy weight category (10). The BMI range for being classified as
overweight is between the 85th and less than the 95th percentile, and a classifica-
tion of obesity is indicated if BMI is equal or greater than the 95th percentile. A BMI
that is less than the 5th percentile indicates underweight. As BMI does not take into
account body composition (i.e., the relative contribution of fat and lean tissue to over-
all body weight), it is appropriate to schedule a visit with a health care provider for
further evaluation and consultation for a child who is classified as overweight, obese,
or underweight using the BMI calculation.
Consuming an appropriate number of calories and foods from various categories
results in optimal nutrition. Table 9.1 provides age-specific daily calorie and serving
size recommendations for grains, fruits, vegetables, and milk and dairy items for boys
TABLE 9.1 Daily Estimated Calories1 and Recommended Servings for Children
and Adolescents
1 year 2 to 3 years 4 to 8 years 9 to 13 years 14 to 18 years
Calories2 900 kcal 1,000 kcal 1,400 kcal for 1,800 kcal for 2,200 kcal for
males; 1,200 males; 1,600 males; 1,800
kcal for females kcal for females kcal for females
Fat 30 to 40% 30 to 35% 25 to 35% kcal 25 to 35% kcal 25 to 35% kcal
kcal kcal
Milk, dairy3 2 cups6 2 cups 2 cups 3 cups 3 cups
Lean meat, 1.5 oz 2 oz 4 oz for males; 5 oz 6 oz for males;
beans 3 oz for females 5 oz for females
Fruits4 1 cup 1 cup 1 1/2 cups 1 1/2 cups 2 cups for
males; 1 1/2
cups for females
Vegetables4 3/4 cup 1 cup 1 1/2 cups for 2 1/2 cups for 3 cups for
males; 1 cup for males; 2 cups males; 2 1/2
females for females cups for females
Grains5 2 oz 3 oz 5 oz for males; 6 oz for males; 7 oz for males;
4 oz for females 5 oz for females 6 oz for females
1
Calorie estimates are based on a sedentary lifestyle. Increased physical activity will require additional calories: By
0 to 200 kilocalories/day if moderately physically active and by 200 to 400 kilocalories/day if very physically active.
2
For youth 2 years and older; adopted from Table 2, Table 3, and Appendix A-2 of the Dietary Guidelines for Ameri-
cans (2005), https://health.gov/dietaryguidelines/2005.asp. Nutrient and energy contributions from each group
are calculated according to the nutrient-dense forms of food in each group (e.g., lean meats and fat-free milk).
3
Milk listed is fat-free (except for children under the age of 2 years). If 1 percent, 2 percent, or whole-fat milk is
substituted, this will use, for each cup, 19, 39, or 63 kilocalories of discretionary calories and add 2.6, 5.1, or 9.0
grams of total fat, of which 1.3, 2.6, or 4.6 grams are saturated fat.
4
Serving sizes are 1/4 cup for 1 year of age, 1/3 cup for 2 to 3 years of age, and 1/2 cup for 4 years of age. A
variety of vegetables should be selected from each subgroup over the week.
Half of all grains should be whole grains.
5
6
For 1-year-old children, calculations are based on 2 percent fat milk. If 2 cups of whole milk are substituted, 48
kilocalories of discretionary calories will be used. The American Academy of Pediatrics recommends that low-fat
or reduced fat milk not be started before 2 years of age.
Reprinted with permission from S.G. Gidding et al., 2005.
and girls. Because the calorie recommendations in this table are for an inactive child,
about 200 calories would need to be added for a moderately active child, and 200 to
400 calories per day would need to be added for a very physically active child (19).
While table 9.1 can be helpful in providing guidelines for caloric intake for children
from 1 to 18 years of age, the number of calories that youth need for healthy growth
and development depends on various factors, such as age, sex, physical activity levels,
and genetics (43). Nonetheless, it is possible to create sample meals that are healthy,
composed of foods from each major food category, and also cater to your child’s
tastes and food preferences. One way of planning a healthy meal is to select a food
item from each food group listed in table 9.2 (note that these are examples of items in
amounts that might commonly be consumed and do not necessarily reflect a defined
serving size).
Based on the information presented in table 9.2, here are examples of meals for
breakfast, lunch, and dinner:
• Breakfast: One banana, a slice of whole-grain bread with peanut butter, and
low-fat milk
• Lunch: Turkey sandwich with cheese, dark leafy lettuce, tomato, and red peppers
on whole wheat bread, 6-ounce yogurt snack pack, bottle of water
TABLE 9.2 Healthy Meal Planning

Fruits and veggies Grains Protein Dairy
1 banana or apple 1/2 cup oatmeal or 1 scrambled or 1 cup fat-free or
whole-grain cereal hard-boiled egg low-fat milk
1 handful of fresh 2 DVD-sized whole- 1 tablespoon peanut 6- to 8-oz yogurt pack
berries or grapes grain or buckwheat butter
pancakes
1 cup romaine lettuce 1 slice whole wheat 1 small handful 1 cup low-fat cottage
or spinach bread walnuts or almonds cheese
1 handful baby 1 small whole-grain 1 tablespoon hummus 1 slice of Swiss or
carrots, strips of muffin provolone cheese
peppers, or celery
sticks
1 cup tomato, 1 whole wheat tortilla 1 piece sliced, lean 1 stick string cheese
vegetable, apple, or turkey or ham
orange juice
1 snack pack of fruit 1/2 cup brown rice 1/3 can tuna 1 handful shredded,
salad in natural juices low-fat mozzarella
(not syrup) cheese
1 medium sweet 2 cups popcorn 1 soy or bean burger 1 snack pack of
potato (baked) patty pudding made from
milk
1/2 cup steamed 1/2 cup whole-grain 1 portion of lean 1 cup non-fat frozen
broccoli, green beans, pasta beef, grilled chicken, yogurt
or other veggie tofu, or baked fish
(size of the palm of
your hand)
Data from USDA Center for Nutrition Policy and Promotion.
• Dinner: One whole wheat tortilla with chicken, low-fat cheese, chopped tomato,
and romaine lettuce
As you can see, many combinations of foods in the four major food groups can be
put together in creative ways to make healthy, tasty meals for youth of all ages.
Importance of Family Meals

While it can sometimes be challenging for family members to eat together, doing so
provides a daily opportunity not only to enjoy a communal meal but also to talk about
what’s going on in each person’s life and strengthen family bonds. From a nutrition
point of view, eating meals as a family unit has been linked to increased fruit and
vegetable consumption, higher intakes of nutrients such as dietary fiber, calcium,
vitamins B6, B12, C, and iron, and less intake of fried foods and soda (29). Moreover,
a greater frequency of eating dinner as a family is associated with a positive sense of
the future, positive values and identity, higher levels of motivation and involvement
in school, and a greater commitment to learning (18). In addition, research has shown
that younger children (younger than 13 years old) who eat breakfast on a regular basis
demonstrate greater on-task behavior in the classroom and higher school grades and
achievement test scores (2).
The U.S. Department of Agriculture My Plate for kids is an excellent nutrition resource.
The website www.choosemyplate.gov/kids includes resources for younger age groups,
including games, activity sheets, and recipes.
Children begin to establish dietary habits and preferences during the first years
of life. Working together, parents and caregivers can guide, educate, and motivate
youngsters to make wise nutrition choices. Developing healthy eating habits during
childhood and adolescence is a foundational life skill that can help prevent the genesis
of diet-related diseases later in life.
Q&A
What are ways a family can develop healthy eating patterns?
The following tips can help a family eat well (38):
• Make half your grains whole. Select whole-grain foods more often (e.g., whole
wheat bread, brown rice, oatmeal, low-fat popcorn).
• Vary your veggies. Eat a variety of vegetables, and in particular, seek out dark
green and orange vegetables (e.g., spinach, broccoli, carrots, sweet potatoes).
• Focus on fruits. Fruits can be part of meals or snacks, whether they are fresh,
frozen, canned, or dried.
• Eat calcium-rich foods. Low-fat and fat-free milk and other milk products should
be consumed several times a day to help build strong bones.
• Go lean with protein. Protein can be found in lean or low-fat meats, chicken,
turkey, and fish, as well as dry beans and peas.
• Change your oil. Good sources of oil are fish, nuts, and liquid oils (e.g., corn,
soybean, canola, and olive oil).
• Don’t sugarcoat it. Check labels and choose foods and beverages that do not
have sugar and sweeteners as one of their primary ingredients.
Focus on Physical Activity

From 1960 to 2010, the prevalence of obesity in American youth increased in dramatic
fashion. Based on current estimates, nearly one out of three youth in the United States
is overweight, while more than one in six is obese (12, 32). Not surprisingly, children
who are overweight and obese do not typically meet current physical activity guide-
lines for youth (12).
Budget-related cutbacks in physical education and increased time spent in sedentary
activities have led to an escalation in the overweight status of youth and have con-
tributed to a substantial reduction in childhood physical activity. Over half of young
boys and three out of four young girls do not participate in daily physical activity (9).
Moreover, children and youth spend more than 7 hours a day in sedentary pursuits,
and inactivity increases with age (6). The long-term consequences of high levels of
body weight and physical inactivity include a greater risk of early death and the pres-
ence of chronic health conditions, such as heart disease, high blood pressure, diabetes,
and certain forms of cancer (17, 26, 35).
Benefits of Physical Activity for Children and Adolescents

Involvement in regular physical activity during childhood and adolescence can enhance
cardiovascular and musculoskeletal health, can produce beneficial changes in blood
lipid (cholesterol) levels, and has been tied to higher levels of physical self-concept
and better cognitive and academic performance (4, 33, 36). Because youth who are
overweight are more likely to become overweight adults (15), adopting a physically
active lifestyle early in life can play a key role in establishing good health and avoid-
ing unhealthy weight gain (28). Inactivity and low physical activity patterns tend to be
harder to modify with age (34); this reality further emphasizes the need to encourage
youth to develop and maintain an active lifestyle.
Right From the Start

How early is too early to encourage children to be active? This is an issue the National
Association for Sport and Physical Education (NASPE) addressed for children up to 5
years of age in a recent book titled Active Start (24). Now in its second edition, Active
Start highlights the role that parents, child care providers, and teachers can play in
Q&A
Do all children and adolescents need a medical screening
before engaging in physical activity?
Most healthy children and adolescents can begin a physical activity program without a
visit to a physician or health care provider (3). However, if a preexisting condition exists
(e.g., asthma, diabetes, or obesity), or if there are any other special circumstances or
concerns, then consulting with a physician or health care provider before increasing activ-
ity is warranted. Often, simple adjustments can be made to the activity program, such
as starting out with a lower amount of activity and progressing more slowly. For youth
involved in competitive sports, a sport physical is typically required to ensure that no
health conditions exist that could limit the ability to endure the rigors of a particular sport.
motivating very young children to be active, which includes serving as active role
models and creating environments that facilitate play and movement exploration. The
overall position of NASPE is that all children from birth to age 5 should engage daily
in physical activity that promotes movement skillfulness and a foundation in health-
related fitness (24).
Increasing physical activity levels to 20 to 30 minutes three or more days a week has
been shown to improve bone health, motor skills, aerobic fitness, and some aspects
of self-esteem in children 2 to 5 years of age (36). Based on evidence that physical
activity behavior tends to track during early childhood (30) and that a sizable portion
of preschool-aged boys and girls do not meet current activity recommendations to
improve physical fitness and competency in performing motor skills (23), it is important
to provide a wide range of opportunities for children to be active during the earliest
years of life.
Physical Activity Guidelines From Birth to Late Adolescence

The next section presents physical activity guidelines for each developmental phase
of the child relative to the frequency, intensity, time, and type (i.e., FITT profiles) of
recommended physical activity. The intensity range of physical activity varies from
moderate to vigorous. Moderate-intensity physical activities (such as briskly walking
to school) can be performed and maintained easily, whereas vigorous-intensity activi-
ties (such as running on the playground) feature substantial increases in heart rate,
breathing rate, and sweating and often require more rest periods (40).
Infants (Birth to 1 Year)

From the first days of life, the ability to move and explore allows infants to begin
to understand and make sense of their surroundings. During the first year, infants
start to develop and repeat movement patterns as their muscles learn to respond to
information sent from the brain. Consequently, infants need numerous opportunities
to participate in a variety of physical activities that promote skill development and
movement competency. The acquisition of new movement skills also helps newborns
adapt to unfamiliar physical surroundings (1).
FITT Profile for Infants Parents and caregivers should play with infants several times
a day during waking hours, especially when infants are alert and happy. Although
parents and caregivers should engage infants in active play, the intensity level of physi-
cal activity is determined by the child. When infants are not interested in engaging
in active play, they typically communicate this by crying or looking away. A variety
of positive facial and other nonverbal and verbal expressions can be used to motivate
infants to be active.
Infants should be encouraged to participate on a daily basis in a variety of activities
that promote the development of basic movement skills, such as reaching, grasping,
holding, squeezing, pushing, pulling, crawling, sitting, standing, and moving their
arms and legs. Examples of activities include playing games such as patty cake and
peek-a-boo; placing objects of different sizes, textures, colors, and shapes within or
just beyond their reach; and assisting with movement skills such as sitting, crawling,
standing, and stepping. Infants may also enjoy banging objects and moving to music,
crawling across a surface decorated with brightly colored objects, bouncing in a baby
seat, lying or sitting in a supported position while reaching out and manipulating a
suspended mobile, and playing and moving while taking a bath. Many toys and objects
used for play by infants can be found at home or can be purchased inexpensively.
Recommended Activity Settings for Infants Infants should be placed in settings during
the day that are safe and promote movement and exploration of their surroundings. If
the play environment is too small, or if the infant is placed in a sedentary or restric-
tive setting (e.g., a baby seat or playpen) for extended periods, a delay may occur in
learning and practicing fundamental behaviors such as rolling over, sitting, crawling,
creeping, and standing. Play equipment should be nontoxic, should contain no sharp
edges or points, and should be free of pieces that can be swallowed. Playing, rolling,
and crawling activities can be performed on a rug or blanket in a floor-based setting
that is at least 5 feet by 7 feet (1.5 by 2.1 m) (24).
Toddlers (1 to 3 Years)
Once a child can walk, a new vista of physical activity choices emerges. Learning to
stand and walk in an upright, hands-free posture allows the toddler to acquire and
refine fundamental movements (e.g., walking, running, jumping, leaping, throwing,
catching, kicking, bouncing) that form the basis of many sport, fitness, and dance
activities. Although the ability to perform these core movement patterns is a partial
by-product of physical growth, an environment that is supportive and stimulating and
that provides opportunities for the toddler to safely engage in structured and unstruc-
tured physical activity is also essential. Regular exposure to age- and developmentally
appropriate physical activities helps toddlers become more confident in their attempts
to master their physical environment while developing cardiorespiratory endurance,
strength, balance, and flexibility.
FITT Profile for Toddlers When alert and awake, toddlers should engage in multiple
bouts of short-burst, moderate to vigorous physical activity in indoor and outdoor
settings. Although the length of these bouts will vary depending on the age and
developmental stage of the child, at least 30 minutes of structured physical activity
and at least 60 minutes (and up to several hours) of unstructured physical activity
should be accumulated each day. Toddlers should not be sedentary for longer than 60
minutes at a time except when sleeping (24). Structured physical activities for toddlers
are planned and directed by a parent or caregiver and can include activities such as
action-oriented follow-along songs, dancing to rhythms of taped music or music videos,
moving through an obstacle course that provides opportunities to employ manipulative
or movement skills, and simple chase games. Unstructured physical activity is initiated
by the toddler during exploration of the surrounding environment. Examples might
include playing on and around playground structures, moving on a variety of riding
toys (e.g., tricycles, scooters) while wearing a safety helmet, and digging and building
in a sandbox. A toddler’s interest in being physically active can be enhanced through
the use of age-appropriate toys and equipment in a variety of movement environments.
Recommended Activity Settings for Toddlers Indoor and outdoor play areas for tod-
dlers should meet or exceed recommended safety standards and be large enough to
facilitate large-muscle activities. Play environments should also be childproof, acces-
sible, and inviting. Each toddler should have a minimum indoor activity space of 35
square feet (3.3 sq m) of activity room and an outdoor activity space of at least 75
square feet (7 sq m) (24).
Preschoolers (3 to 5 Years)
The preschool years are an optimal time to learn and refine fundamental movements
and locomotor activities in a variety of settings so that the child can develop motor
skill proficiency before entering kindergarten. Performing a gross motor skill is the
result of a learned sequence of movements that allow preschoolers to complete physi-
cal tasks in a smooth and coordinated fashion. Promoting the development of needed
movement patterns at this stage of life will carry forward into the future. The period
from 3 to 5 years of age is also a good time to help children develop good nutrition
habits; expend enough calories to ward off excessive weight gain; and increase heart
fitness, muscular strength, flexibility, and bone density. The physical activity profile
of a preschooler depends on a number of factors, including age, maturity, ability,
and previous exposure to motor learning and development, as well as their natural
activity patterns, which feature spontaneous and intermittent movement (36). Parents
and caregivers should also keep in mind that at a given age, preschoolers can exhibit
varying degrees of proficiency in performing motor tasks.
FITT Profile for Preschoolers Par-
ents and caregivers of preschool-
ers should plan structured physical
activity sessions that are moderate
to vigorous in intensity and that
last between 6 and 10 minutes. A
minimum of 60 minutes of struc-
tured physical activity should be
accumulated daily (24). Although
preschool children have the capac-
ity to sustain structured, devel-
opmentally appropriate physical
activity for longer durations (e.g.,
30 to 45 minutes), they should also
be encouraged to accumulate mul-
tiple shorter bouts of structured
activity spread throughout the day.
In addition to engaging in struc-
tured activity, preschoolers should
participate in inside and outside
unstructured physical activity last-
ing at least 60 minutes to several
hours a day at self-selected inten-
sity levels. With the exception of
sleeping, periods of sedentary
activity lasting more than 1 hour
should be avoided (24).
Preschoolers can enjoy an array
of structured physical activities,
including obstacle courses that
promote movement and manipu- Climbing on playground structures is fun and also
lative skills, mimicking animal helps to build muscular fitness.
movements to develop strength and flexibility, and cardiorespiratory activities that

improve aerobic fitness. Playing imitative games (such as Simon Says) using a variety
of movement patterns, dancing to music of various tempos and rhythms, and receiv-
ing formal instruction in various motor skills are other structured forms of physical
activity that are appropriate for preschool children. Unstructured physical activities
for 3- to 5-year-olds include climbing on playground structures; playing with bats and
balls; running up and down inclined surfaces; riding a variety of wheeled riding toys
(while wearing a safety helmet); and chasing bubbles, balls, and hoops. Active play is
another less formal activity option for the preschool child and might involve “dressing
up,” going on treasure hunts, or performing specific movement patterns (e.g., galloping
like a horse) while another child or other children mimic the activity.
Recommended Activity Settings for Preschoolers Activity spaces for preschoolers should
be large enough to accommodate child-directed play or physical activities supervised
by adults. The play environment should be one that can be modified or reconfigured to
allow for different types of activity. Ideally, each child should have a minimum indoor
space of 35 square feet (3.3 sq m) for structured movement activities and a minimum of
75 square feet (7 sq m) of outdoor play space (24). Larger play areas may be required
to accommodate activities such as running, skipping, and kicking.
Children and Adolescents

The association between physical activity and good health in school-aged youth is
well established (21, 25, 33, 40). Regular physical activity during childhood and ado-
lescence has beneficial effects on cardiovascular and musculoskeletal health, body
composition, bone mineral density, blood lipid levels, and blood pressure (21, 33). In
addition, a positive influence of physical activity and fitness on mental health (e.g.,
anxiety, depression, self-concept), academic performance, and classroom behavior has
been observed in schoolchildren (8, 33).
Current guidelines indicate that school-aged youth (ages 6 to 17) should accumu-
late a minimum of 60 minutes, and up to several hours, of age-appropriate physical
activity of at least moderate intensity on all, or most, days of the week (21, 25, 33, 40).
However, because some improvement in health-related fitness can be achieved by
being active for an average of just 30 minutes a day (21), accumulating even less than
the recommended amounts of physical activity on a daily basis would appear to be
beneficial, especially for children and adolescents who are relatively inactive. Experts
recommend that children and adolescents avoid extended periods (over 2 hours) of
sedentary behavior (e.g., screen time) each day (27).
Q&A
What type of physical activity should
children and adolescents do?
The physical activity profile of children and adolescents should feature activities that
stimulate the aerobic system, increase muscular fitness, and produce stronger bones.
School-aged youth should also participate in activities that are enjoyable and appropri-
ate for their age, developmental status, and personal preferences. A variety of physical
activities, games, and sports can be used to meet the recommended guidelines.
Kids of all ages enjoy bike riding, which is a great way to increase aerobic fitness.
FITT Profile for Aerobic Fitness The majority of children’s daily 60-minute activity
period should incorporate rhythmic, large-muscle, moderate to vigorous aerobic physi-
cal activities. Moderate-intensity activity can be considered a level 5 or 6 on a 10-point
scale of effort (in which 0 is sitting at rest and 10 is the highest level of effort possible)
(40). Vigorous-intensity aerobic activity (level 7 or 8 on the 10-point scale) should also
be performed at least three days a week (40). Youth frequently engage in short bursts
of activity interspersed with brief rest intervals; any time spent in moderate or vigorous
aerobic activities can be counted toward meeting the aerobic guidelines. However, a
majority of the 1-hour target time should be spent being active. For example, during a
20-minute recess, a child might accumulate 12 minutes of physical activity in periods
lasting between a few seconds and several minutes and 8 total minutes of rest. Some
activities, such as bicycling, can be classified as either moderate or vigorous depend-
ing on how intensely energy is being expended. Table 9.3 lists aerobic activities for
children and adolescents that can be performed at moderate or vigorous intensities.
FITT Profile for Muscular Fitness and Bone Strengthening Current recommendations
are that a portion of the 60-minute period of daily physical activity of children and
adolescents include muscle-strengthening activities at least three days a week (40). The
primary targets of strengthening should be the major upper and lower body muscle
groups (legs, hips, back, abdomen, arms, chest, shoulders). Table 9.4 lists games and
resistance training exercises that promote muscle strengthening and can be included
as part of indoor or outdoor play activity. An example of a properly aligned weight
machine is shown in figure 9.2.
TABLE 9.3 Examples of Aerobic Activities for Children and Adolescents

Children Adolescents
Moderate • Active recreation such as hiking, • Active recreation such as canoeing,
intensity skateboarding, and rollerblading hiking, skateboarding, and
• Bicycle riding rollerblading
• Brisk walking • Riding a stationary or road bike
• Brisk walking
• Housework and yardwork, such
as sweeping and pushing a lawn
mower
Vigorous • Active games involving running and • Active games involving running and
intensity chasing, such as tag chasing, such as flag football
• Bicycle riding • Bicycle riding
• Jumping rope • Jumping rope
• Martial arts, such as judo and karate • Martial arts, such as judo and karate
• Running • Running
• Sports such as soccer, ice or field • Sports such as soccer, ice or field
hockey, basketball, swimming, and hockey, basketball, swimming, and
tennis tennis
• Cross-country skiing • Cross-country skiing
• Vigorous dancing
Adapted from U.S. Department of Health and Human Services, 2008.
TABLE 9.4 Examples of Muscle- and Bone-Strengthening

Activities for Children and Adolescents
Children Adolescents
Muscle • Games such as tug-of-war • Games such as tug-of-war
strengthening • Push-ups (knees on floor) • Push-ups or pull-ups
• Resistance exercises using body • Resistance exercises using resistance
weight or resistance bands bands, free weights, and weight
• Rope or tree climbing machines
• Sit-ups, curl-ups, or crunches • Climbing wall
• Swinging on playground equipment • Sit-ups, curl-ups, or crunches
or bars
Bone • Games such as hopscotch • Hopping, skipping, jumping
strengthening • Hopping, skipping, jumping • Jumping rope
• Jumping rope • Running
• Running • Sports such as gymnastics, basket-
ball, volleyball, and tennis
Adapted from U.S. Department of Health and Human Services, 2008.
The ACSM supports the use of resistance training for youth provided that the
training program is properly designed and competently supervised (14). Myths still
abound regarding resistance training for youth, including the idea that growth plates
can be injured, resulting in stunted growth, or that strength gains are not possible
in younger kids. In reality, resistance

training improves muscular strength and
endurance in youth, helps strengthen
bones while having no negative effect
on physical growth, and confers no
greater injury risk than other childhood
sports or recreational activities (14). In
addition, resistance training, rather than
causing injury, can potentially decrease
the incidence and severity of injury (5).
To maximize safety during resistance
training, adults must ensure that children
and adolescents are mature enough to
follow directions. Sessions should also
be supervised by a knowledgeable
adult who understands standard safety
guidelines. Youth should be instructed to
start with relatively light loads, gradually
increase resistance as strength devel-
ops, and use controlled movements for
all resistance training activities. Using
proper technique is a key requirement,
and emphasis should be placed on
improvement of personal performance
rather than on how much weight is lifted.
Warm-up and cool-down periods should FIGURE 9.2 Ensure correct alignment when
also be part of each resistance training using weight machines.
session.
The guidelines for resistance training outlined in chapter 6 can be modified for
children and adolescents by having them do one to three sets of 8 to 15 repetitions
of a given exercise (3). Resistance training can occur two to three days a week, with
one day between sessions to allow the muscles to respond and recover. The intensity
of training should not be maximal (i.e., to the point of muscle failure). Rather, training
intensity should be moderate and should focus on learning and performing resistance
exercise with good technique (14).
Muscle-strengthening activities that generate high-impact forces, such as running,
jumping, and basketball, also cause bones to become stronger and denser. Because the
Q&A
How young is too young to start resistance training?
Strength training has been used with boys and girls as young as 7 to 8 years of age
(13). Options include using rubber tubing or weight machines designed specifically for
children. Younger children may also be able to engage in muscle-strengthening activities
such as push-ups (either regular or modified) or sit-ups. The goal of resistance training
is to improve musculoskeletal strength as part of a well-rounded fitness program that
also features the development of endurance, flexibility, and agility.
greatest gains in bone mass occur just before and during puberty (22, 40), engaging in
weight-bearing activities during the childhood and adolescent years can have a posi-
tive impact on bone health later in life (22). As with muscle-strengthening activities,
bone fitness activities should be performed at least three days a week as part of the
60-minute period of daily physical activity (20). Table 9.4 identifies various activities
that can be used to increase bone strength in school-aged youth.
Children and adolescents who do not meet the aforementioned guidelines should
gradually raise their physical activity levels over time by initially aiming to be active
more frequently, for longer time periods, or both (40). As levels of physical activity
start to improve, the activity intensity can also be raised gradually as well. Youth who
are following the physical activity recommendations should consider becoming even
more active, especially in view of recent research suggesting that additional health
benefits can be realized when minimum recommended levels of physical activity are
exceeded (20). Lastly, youth who exceed the recommended activity guidelines should
continue to maintain their level of performance and vary their physical activity routines
to avoid overtraining, boredom, or injury (40).
Although children and adolescents can meet the recommended physical activity
guidelines by participating in the activities listed in tables 9.3 and 9.4, they should also
look for opportunities to be active throughout the day. Examples of lifestyle physical
activity include walking or riding a bicycle with friends, taking a “physical activity
break” from studying or playing video games, or helping with active household chores
such as vacuuming and washing the family car. Having a posted checklist is one way
to visually promote these lifestyle activities. After all the items have been checked off,
a small reward may be given (e.g., gift card, tickets to a sporting or fitness event, new
exercise clothes). An even simpler approach to promoting physical activity in young-
sters is to maximize outside time and minimize inside time (it’s much harder to be
sedentary when you’re outdoors and very easy to be sedentary when inside). Parents,
Meeting the Physical Activity Guidelines for Children and

Adolescents
An endless number of routines that combine aerobic activity with muscle-strengthening and
bone-building activities can be created to meet current physical activity recommendations
for school-aged youth. Some youth may be involved in competitive sports while others enjoy
various play and general activities. Parents and children can work together to come up with
a weekly “physical activity menu” that lists several activities from which to choose, providing
variety and promoting creativity. These are some examples:
• Active chores: washing the car, mowing the grass, doing yardwork
• Fun games: tag, kickball, Frisbee golf
• Playground activities: swinging on monkey bars, climbing on playground equipment,
jumping rope, playing hopscotch
• Team sports: soccer, basketball, flag football, volleyball
• Other activities: swimming, tennis, dancing, lifting weights
family members, and teachers who participate in regular physical activity can also be
real-life models of how to integrate activity and movement into everyday living.
Promoting Active Living and Healthy Eating in Youth

The use of the FitnessGram program to assess various components of health-related
fitness is discussed in chapters 5, 6, and 7. FitnessGram is a part of the Presidential
Youth Fitness Program (PYFP), which provides a model for educating school-aged
youth about fitness within the context of a quality school-based physical education
program. Children in kindergarten through third grade can participate in the PYFP
Fitness Club and receive recognition for learning about various fitness components,
while youth in 4th through 12th grade complete the FitnessGram assessment to deter-
mine whether their fitness scores fall within the Healthy Fitness Zone (HFZ). To track
scores, use figure 9.3.
Families are encouraged to make healthy eating and active living a regular part of
their lives. One way to promote these behaviors is to pledge to be a MyPlate Champion.
This program encourages the following:
• Eat more fruits and veggies. Make half your plate fruits and vegetables every day.
• Try whole grains. Ask for oatmeal, whole-wheat breads, or brown rice at meals.
• Re-think your drink. Drink fat-free or low-fat milk or water instead of sugary
drinks.
• Focus on lean protein. Choose protein foods like beans, fish, lean meats, and nuts.
• Slow down on sweets. Eat sweets, like cakes or cookies, once in a while and in
small amounts.
• Be active your way. Find ways to exercise and be active for at least 1 hour a day
like walking to school, riding your bike, or playing a sport with friends.
Kids that pledge to take these healthy actions can print a personalized certificate (see
https://www.choosemyplate.gov/kids-become-myplate-champion).
FIGURE 9.3
Fitness assessment progress chart for youth*.
Current 6-month assessment 1-year assessment
One-mile run ____ HFZ or above ____ HFZ or above ____ HFZ or above
____ Needs improvement ____ Needs improvement ____ Needs Improvement
Curl-up ____ HFZ or above ____ HFZ or above ____ HFZ or above
____ Needs improvement ____ Needs improvement ____ Needs improvement
Push-up ____ HFZ or above ____ HFZ or above ____ HFZ or above
Sit-and-reach ____ HFZ or above ____ HFZ or above ____ HFZ or above
BMI for age ____ Percentile ____ Percentile ____ Percentile
*HFZ = Healthy Fitness Zone.
When looking at ways to encourage activity, the PYFP suggests some ways that
family members can become more active:
• Provide children with toys and play equipment (e.g., balls, kites, jump ropes) that
can be used during play and physical activity.
• Encourage youngsters to learn or try to perform a new physical activity.
• Limit time spent watching television and don’t place a TV in a child’s bedroom.
Children and youth who are 2 years of age and older should limit TV viewing to
a maximum of 2 hours daily.
• Spend time together as a family performing an activity that requires moving, like
going to the park, exploring trails, or biking on a greenway.
See what other activities are enjoyed by the family and make ongoing plans to be
active together.
Q&A
What are some practical ways to encourage activity and
healthy eating for a child who is overweight?
Developing a plan in consultation with the child's pediatrician along with talking over
options with the child is key. The following are some ideas:
• Create an activity chart on which the child tracks physical activity (e.g., walking to
school, taking the dog for a walk around the neighborhood park, riding a bike),
and create a chart for the parents as well. The first one to reach 300 minutes of
activity chooses the next weekend family outing (e.g., window shopping at the
mall, a picnic at a local park, a day at the beach). At that point, everyone starts
over and again works up to 300 minutes. This encourages each family member
to find ways to increase activity, and the low-level competition can create a fun
atmosphere of encouraging more activity.
• Limit TV viewing to one program per night. Replace television viewing with
physical activity such as shooting baskets, playing Frisbee golf, or doing dance
videos together. Replacing screen time with fun activities not only provides more
physical activity, but also cuts down on the consumption of unneeded calories
from snacking that often goes along with TV viewing.
• Commit to decreasing the number of visits to fast-food restaurants. Preparing
some bulk meals on the weekend allows the family to quickly and easily prepare
workday and school-day meals.
• Eat breakfast together. Setting the alarm clock to go off 20 minutes earlier allows
time for breakfast together.
• Replace soda with low-fat milk for the child at breakfast and dinner. Water fla-
vored with a lemon can be substituted at other meals and snacks.
All of these changes are steps toward helping the family increase physical activity and
create a more nutritious diet.
Changes Over Time

Movement exploration and the acquisition of basic motor skills start early and continue
during the first years of life. Once children enter school, their exposure to movement
possibilities expands and motor skill patterns undergo further refinement. The school
years are also a time when youth receive specialized instruction in physical educa-
tion and gain familiarity with playing various games and sports. With the onset of
adolescence, greater emphasis can be placed on using physical activity to improve
and maintain cardiovascular and musculoskeletal health. Figure 9.4 illustrates how the
relative contributions of motor skill development and physical activity as an agent for
improving health and fitness change from birth to age 18 (33).
100
90 Prescriptive physical
6 months
Relative emphasis (%)
80 activity, emphasis on
70 health, fitness,
60 behavioral outcomes
50
40
30 General physical
20 activity, emphasis
on motor skills
10
0
Newborn 2 4 6 8 10 12 14 16 18
Age (years)
FIGURE 9.4 Relative contributions of motor skill development and prescriptive physical activity
during childhood and adolescence.
E6843/ACSM/F09.05/548401/mh-R1
Reprinted by permission from Strong, Malina, Blimkie, et al., 2005, p. 736.
With a balanced nutrition plan to complement a well-rounded physical activity

program, children and adolescents can reap numerous health and fitness benefits
and positive behavioral outcomes that can improve the ability to perform daily living
activities and successfully engage in recreational and sport pursuits. Healthy youth
also have a better chance of growing into healthy adults. It is never too early, or too
late, to develop habits that promote healthy eating and active living.
TEN
Adults:
Ages 18 to 64
If you are a healthy adult between the ages of 18 and 64 years, this chapter is for
you. (If you are between the ages of 50 and 64 years and have a chronic condition or
functional limitation, then chapter 11 provides more appropriate guidance.) Adulthood
should be a time of experiencing life to the fullest. With robust health and fitness, you
can fully embrace your diverse roles within your family, community, and workplace.
Unfortunately, throughout this age span, a shift toward sedentary behavior tends to
occur (6). The tendency is to become more inactive in leisure time rather than pursue
active recreational options (see figure 10.1). In addition, although ideally 100 percent
of adults would engage in both aerobic activity and resistance training, the percentage
100
90
80
70
Both aerobic
Percentage
60
and muscular
50
s
40 increase No leisure-time
Inactivity activity
30
20
Activity d
e creases
10
0
18-24 25-44 45-54 55-64
years of age years of age years of age years of age
FIGURE 10.1 Percentage of American adults engaging in moderate aerobic activity and resistance
training and those who are inactive in their leisure time.
Source: U.S. Department of Health and Human Services Office of Disease Prevention and Health Promotion.
E6843/ACSM/F10.01/548403/mh/kh-R2
229
of adults engaging in these activities decreases with age (6). Even though this is a bit
discouraging, let’s focus on the positive side—and on you! By reading this book and
applying the recommendations, you are taking steps to change your personal health
path. By focusing on nutrition and physical activity, you can claim a healthier and
more active life.
Focus on Nutrition
Nutrition is the process of taking food into your body so your body can use that food
to provide energy for daily activities and exercise. Too often the word “nutrition” brings
to mind unappealing foods without taste. Healthy eating does not mean surviving on
dry toast and celery sticks. A balanced diet should include a variety of appetizing foods
that provide needed nutrients, as described in chapter 3. Food can have non–nutrition-
related functions as well. For example, social celebrations, holiday get-togethers, and
expressions of support for a family facing an illness or tragedy often include food. Food
is part of everyday life. Rather than seeing nutrition as an obstacle, you can focus on
positive food choices as part of your emphasis on a healthy lifestyle.
You may be asking yourself, does nutrition really have much of an impact? To drive
home the importance of nutrition, consider that an estimated 16 percent of deaths
in men and 9 percent of deaths in women have been attributed to missing the mark
with regard to nutrition (4). The following sections will help sharpen your focus on
optimizing your diet.
Physical activity is a key factor in maintaining health and fitness during adulthood.
Adults 231
Areas of the Diet to Increase

American adults consume sufficient amounts of most nutrients but are lacking in
others (8, 9). Underconsumption of a number of nutrients has been highlighted as a
particular public health concern; these include calcium, potassium, vitamin D, and
dietary fiber. Iron is also underconsumed by women between the ages of 19 and 50
years (8). Fortunately, many foods contain these vitamins and minerals (7, 8). Table
10.1 lists some examples of good sources. Reflect on your own eating habits and con-
sider small changes you can make to ensure that you consume adequate amounts of
these nutrients.
Falling short in regard to these nutrients as well as others (e.g., magnesium, choline,
vitamins A, E, and C) is likely related to an inadequate consumption of vegetables,
fruits, whole grains, and dairy (8). Take a second look at table 10.1 to identify a couple
of items in each row that you could substitute for another less nutritious item in your
diet. To ensure adequate iron status, premenopausal women should consume foods
with heme iron (e.g., lean meats, poultry, seafood) as well as non-heme sources (e.g.,
legumes, dark green vegetables, fortified products). When consuming non-heme sources
TABLE 10.1 Examples of Food Sources for Nutrients and Fiber Often Lacking
in the Adult Diet
Nutrient Examples of food sources
Calcium Milk, yogurt, cheese
Spinach, kale, broccoli
Fish with soft bones that are consumed (e.g., sardines, salmon)
Other calcium-fortified products (e.g., cereals, some orange juice)
Potassium Potato or sweet potato, baked with skin
Tomato paste, puree, juice, and sauce
Milk, yogurt
Clams, halibut, yellowfin tuna, salmon, snapper
Cooked lima beans, soybeans, Swiss chard, acorn squash
Banana
Vitamin D Fatty fish (e.g., salmon, tuna, mackerel)
Fish liver oils
Fortified products (e.g., milk, many breakfast cereals)
Also can form in the body through the interaction of sunlight on the skin
Fiber Beans (navy, kidney, black, white, pinto, lima, great northern)
Bran or oat bran cereal
Whole wheat pasta
Apple, pear, raspberries, blackberries, dates
Hazelnuts, pecans, pistachios, almonds
Iron Lean meats, poultry, seafood
Legumes (beans and peas)
Dark green leafy vegetables
Other iron-fortified products (e.g., breads, cereals)
Sources: U.S. Department of Health and Human Services Office of Dietary Supplement and Office of Disease Prevention and Health
Promotion.
Q&A
What is the recommended intake of folic acid?
Folate is one of the B vitamins found naturally in many foods (e.g., beans and peas, fruits,
dark green leafy vegetables, dairy products, poultry and meat). Folic acid is a synthetic
form of the vitamin found in fortified foods and supplements (9). Fortification of grain
products with folic acid was implemented in the United States to reduce the incidence
of neural tube defects. It is recommended that all women capable of becoming pregnant
consume 400 micrograms of folic acid daily (from fortified foods, supplements, or both)
in addition to the amount of folate consumed as part of a healthy eating pattern (8).
of iron, include foods rich in vitamin C (e.g., orange juice along with fortified cereal),
which enhances the body’s ability to absorb the iron (8).
Areas of the Diet to Reduce

Although adults may underconsume some nutrients, they often overconsume other
nutrient and dietary components. The Dietary Guidelines reveals that most Americans
exceed recommended intakes for added sugars, saturated fats, and sodium. In addition,
caloric intake is higher than needed, resulting in weight gain over time. The key is
to make shifts in the composition of current foods and beverages consumed in order
to ensure adequate intake of needed nutrients within the caloric requirements and
personal preferences for each individual (8).
Dietary sodium intake is recommended to be less than 2,300 milligrams per day
(8, 10). Salt (or more technically, sodium) intake is linked with higher blood pressure
(see chapter 12 for more information on how sodium can be related to high blood
pressure). To decrease the risk of developing high blood pressure, keep a handle on
your sodium intake and also ensure adequate intake of potassium (10) by checking
on sources noted in table 10.1. Both naturally occurring sodium and added salt within
the cooking process or at the table account for some of your total intake (12 and 11
percent, respectively). Most salt consumption (77 percent), however, is related to pack-
aged and restaurant food (10). Snack favorites that typically are high in sodium include
pretzels, potato or tortilla chips, and salsa. Some items vary in their sodium content
among manufacturers. Soup is a good example of a product that can be very high in
sodium or reasonable, in the case of some new lower-sodium options. Keep an eye
on product labels. Low-sodium products have less than 140 milligrams of sodium, or
less than 5 percent of the Daily Value for sodium (10).
Saturated fat should account for less than 10 percent of total calories. Only about
29 percent of the U.S. population meets this target. Common sources of saturated fats
include mixed dishes, especially those containing meat or cheese (e.g., burgers, sand-
wiches, pizza, pasta or rice dishes), as well as snacks and sweets, protein foods, and
dairy products. Shifting from consuming food items high in saturated fats to products
high in polyunsaturated and monounsaturated fats is recommended (8). Monounsatu-
rated fat sources include olive and canola oils. Polyunsaturated fat sources include
foods (e.g., nuts, fish) as well as various oils (e.g., soybean, corn, sunflower).
Among adults, intake of added sugars is also too high (8). Some common sources of
added sugars are snacks and sweets (e.g., cakes, cookies, dairy desserts, candies, sweet
toppings). A major source of added sugars is beverages, accounting for almost half of
Adults 233
Q&A
What can I do to reduce salt in my diet?
Consider the following ways to reduce salt consumption (10):
• Check the Nutrition Facts label and select lower-sodium options.
• Prepare your own food without salting during cooking, and limit adding salt at
the table.
• Substitute herbs and spices for salt to flavor food (e.g., no-salt seasoning blends,
pepper, rosemary, basil).
• Select fresh rather than processed products when possible.
• Examine sodium content of condiments like ketchup and salad dressings; select
low- or no-sodium options and watch portions.
added sugars consumed by Americans. Consider how shifting from sugar-sweetened

beverages such as soft drinks and sweetened fruit drinks to water or low-fat or fat-free
milk provides benefits for calorie reduction (with water) or improved nutrient content
(e.g., milk) (8).
Substitutions can be made in many aspects of one’s diet. Replacing refined grains
with whole grains is recommended. Refined grains are found in breads, tortillas, mixed
dishes using rice and pasta, snacks, chips, and crackers. Some examples of whole-
grain products are whole-grain bread, whole wheat cereal, brown rice, and wild rice.
In situations when a substitution is not available or desired, decreasing portion size
could be considered as a way to reduce added sugars in the diet.
When considering areas of your diet that might be improved, focus on some areas
to modify, making shifts in your diet where needed. Keep a healthy dietary pattern in
mind rather than becoming solely focused on restriction. These are some suggestions (8):
• Adjust recipes, mixed dishes, and even sandwiches to reflect greater emphasis
on fruits, veggies, and whole grains.
• Focus on including foods providing underconsumed nutrients (e.g., vegetables,
fruits, whole grains, seafood, nuts, and dairy products).
• Replace saturated fats with polyunsaturated and monounsaturated options.
• Make water a preferred beverage choice.
One last area to think about related to overconsumption is caloric intake. To maintain
body weight, the number of calories consumed in foods and beverages must equal the
number of calories the body uses for basic functions as well as to provide energy for
work, activities of daily living, and exercise. Shifts in this balance as a result of even
small amounts of extra calories on a daily basis may contribute to the gradual increase
in body weight often seen throughout adulthood. One of the benefits of a physically
active lifestyle is the additional calories used on a daily and weekly basis. For more
detailed information on weight management, see chapter 18.
Dietary Focus
Adults should focus on an adequate intake of all vitamins and minerals and, in particu-
lar, those listed previously as often being underconsumed. The foods and beverages
you consume create your eating pattern and should reflect your cultural and personal
preferences (8). Meeting nutrient needs while staying within limits in some areas (e.g.,
saturated fats, added sugars, sodium, calories) is the focus. An example of the Healthy
U.S.-Style Eating Pattern (2,000-calorie level) is shown in table 10.2.
To keep a positive viewpoint on nutrition, focus on dietary patterns rather than a
list of “good foods” and “bad foods.” Recommendations include these (9):
• Focus on a dietary plan that is rich in vegetables, fruit, whole grains, seafood,
legumes, and nuts.
• Keep your dietary plan moderate for low- and nonfat dairy products.
• Dietary patterns should be lower for red and processed meat and low in sugar-
sweetened foods and beverages as well as refined grains.
TABLE 10.2 Healthy U.S.-Style Eating Patterns at the 2,000-Calorie Level

Food group Amounta in the 2,000-calorie level pattern
Vegetables 2 1/2 c-eq/day
Dark green 1 1/2 c-eq/week
Red and orange 5 1/2 c-eq/week
Legumes (beans and peas) 1 1/2 c-eq/week
Starchy 5 c-eq/week
Other 4 c-eq/week
Fruits 2 c-eq/day
Grains 6 oz-eq/day
Whole grains 3 oz-eq/day
Refined grains 3 oz-eq/day
Dairy 3 c-eq/day
Protein foods 5 1/2 oz-eq/day
Seafood 8 oz-eq/week
Meats, poultry, eggs 26 oz-eq/week
Nuts, seeds, soy products 5 oz-eq/week
Oils 27 g/day
Limit on calories for other uses (% of calories) b
270 kcal/day (14%)
a
Food groups are shown in cup-equivalents (c-eq) or ounce-equivalents (oz-eq), and oils are shown in grams. The
equivalents for the food groups are as follows:
• Vegetables and fruits: 1 cup-equivalent is 1 cup raw or cooked vegetable or fruit, 1 cup vegetable or fruit
juice, 2 cups leafy salad greens, 1/2 cup dried fruit or vegetable.
• Grains: 1 ounce-equivalent is 1/2 cup cooked rice, pasta, or cereal; 1 ounce dry pasta or rice; 1 medium
(1 ounce) slice bread; 1 ounce of ready-to-eat cereal (about 1 cup of flaked cereal).
• Dairy: 1 cup-equivalent is 1 cup milk, yogurt, or fortified soymilk; 1 1/2 ounces natural cheese such as ched-
dar cheese or 2 ounces of processed cheese.
• Protein foods: 1 ounce-equivalent is 1 ounce lean meat, poultry, or seafood; 1 egg; 1/4 cup cooked beans
or tofu; 1 Tbsp peanut butter; 1/2 ounce nuts or seeds.
b
Assumes that food choices to meet food group recommendations are in nutrient-dense forms. Calories from added
sugars, added refined starches, solid fats, alcohol, and eating more than the recommended amount of nutrient-
dense foods are accounted for under this category.
Adults 235
Q&A
Does alcohol have any place in the dietary pattern of adults?
Alcohol should be consumed only by adults of legal drinking age, and there are situations
in which alcohol is not recommended (e.g., during pregnancy, when one is taking certain
medications, before driving). The Dietary Guidelines does not recommend that individu-
als start to drink alcohol; if they do, moderation is recommended (i.e., up to one drink
per day for women and up to two drinks per day for men) (8). Alcohol contains about 7
calories per gram and thus should be accounted for within one’s overall dietary intake.
Simple changes can have an impact over time. Bringing an apple, orange, or a
container of cut vegetables to work may help you avoid grabbing a less nutritious,
high-calorie item from a vending machine. Ideally, food selections should be nutrient
dense. This simply means that the food item packs the biggest punch possible with
regard to vitamins, minerals, and fiber for the least number of calories (8). Compare
100 calories of jelly beans to 100 calories from orange slices. First, the orange offers a
greater quantity (over a cup’s worth) for the same 100 calories (see figure 10.2). Second,
the orange provides calcium, potassium, vitamin C, and folic acid among other vitamins
and minerals. In contrast, 100 calories of jelly beans (about 25 pieces) provides some
potassium and sodium along with added sugar. The potassium in the orange slices is
over 375 milligrams compared to 10 milligrams in the jelly beans. This simple example
clearly demonstrates the benefits of consuming natural, nutrient-dense foods.
With these guidelines in mind, you may realize that your current diet is right on
track, or you may see that changes are needed. If some changes are desired, consider
a series of substitutions rather than a sudden overwhelming overhaul. Food should be
enjoyed, and with some attention, it can also be good for your health.

Incorporating an exercise program into your busy day may seem impossible. Adult-
hood is full of responsibilities at home as well as at work. Time spent on exercise
may feel frivolous or even selfish. In reality, a regular exercise program is one of the
FIGURE 10.2 Nutrient density: Compare 100 calories of jelly beans to 100 calories of orange slices.
most important investments you can make for your future and that of your family. If
you have been reading from the beginning of this book, you are aware of the impres-
sive list of benefits from exercise—physical as well as mental. Your personal health is
valuable, but it requires attention on a regular basis.
Each day you have the opportunity to make investments in your future health. As
with a financially solid retirement plan, you need to start early and continue for the
greatest benefit. You don’t need to spend hours per day to be healthy, but it does require
a time commitment. Take a moment to reflect on the reasons you can benefit from
including exercise in your weekly plan. This reflection is a process you will want to
repeat in the future because your areas of focus will likely change over time. Chapters
2 and 4 offer additional guidance about formulating your personal expectations and
goals, as well as hints for fitting exercise into your busy schedule.
The benefits of exercise for adults of all races and ethnicities, both males and
females, have been clearly documented (1, 3, 5). As discussed in more detail in chapter
1, physical activity reduces the risk of premature death from heart disease as well as
some cancers. If you improve your fitness with regular aerobic exercise, you can reap
the rewards of lower blood pressure, better cholesterol levels, and a decreased risk of
both heart disease and stroke. Regular exercisers can also lower the risk of develop-
ing type 2 diabetes, colon cancer, and breast cancer. In addition, adults who engage
in a regular activity regimen have a healthier body weight and body composition as
well as other benefits such as increased bone strength, improved sleep quality, and
lower risk of depression. These benefits are impressive—and are yours for the taking!
In view of the numerous health benefits of regular exercise, it is surprising how
many people are not active. Although the reasons vary widely, for some, fear of being
injured or having a heart attack during physical activity overrides any potential benefits
they might gain from being active. Risks of adverse events during physical activity are
real, but for most people they are outweighed by the benefits (5).
To help minimize risks, begin at a low to moderate intensity and build your fitness
slowly over time (1). Complete the preparticipation screening provided in chapter 2.
If needed, consult with your physician or health care provider to determine whether
you need to modify any general exercise guidelines because of your personal health
history and current activity status.
Physical Activity Guidelines for Adults

Adults need to move beyond the usual light or even sedentary daily activities to include
physical activity focused on aerobic fitness, muscular fitness, flexibility, and neuromotor
fitness (1). The American College of Sports Medicine strongly supports the inclusion
of these components to provide a complete and balanced physical activity program.
Aerobic Fitness
Aerobic fitness refers to your body’s ability to take in and use oxygen during physical
activities. Assessment of aerobic fitness can require complex laboratory measurements,
but chapter 5 outlines two simple ways to estimate your fitness (for more details on the
one-mile walking test and the 1.5-mile. run test). The final score from whichever test
you complete is an estimate of your VO2max, or the maximal amount of oxygen your
body can use during activity. The higher the value is, the better your aerobic fitness
is. You can compare your score to those of others of your sex and age in table 5.1.
Adults 237
.
As you may have noted when looking up your score, VO2max tends to decrease with
age. Loss of fitness occurs as a result of the physical changes associated with aging,
but it also is influenced by activity level. Sedentary, or inactive, lifestyles speed up the
age-related decline in fitness. In contrast, maintaining a physically active lifestyle with
focused attention on aerobic activities can help you retain your fitness. Although a
balanced exercise program isn’t the elusive fountain of youth, maintaining (or begin-
ning) an exercise program will provide a better quality of life.
The U.S. government’s Physical Activity Guidelines for Americans, as well as ACSM,
recommends that adults engage in regular aerobic physical activity (1, 5). The following
provide substantial health benefits:
• Moderate-intensity aerobic activity at least 30 minutes per day five days per week
(or a weekly total of at least 150 minutes), or
• Vigorous-intensity aerobic activity at least 20 to 25 minutes per day three days
per week (or a weekly total of 75 minutes), or
• A combination of moderate-intensity and vigorous-intensity aerobic activity at
least 20 to 30 minutes per day three to five days per week
Moderate intensity refers to activities that noticeably increase your heart rate and
breathing. An example is brisk walking. Vigorous-intensity activities substantially
increase heart rate and breathing. Examples are jogging and running. For more details
on aerobic fitness, see chapter 5.
For additional health benefits such as lowering the risk of colon and breast cancer,
the Physical Activity Guidelines suggests a greater amount of physical activity, which
can be achieved by one of the following targets (5):
• 300 minutes of moderate-intensity activity per week, or
• 150 minutes of vigorous-intensity activity, or
• A combination of moderate- and vigorous-intensity activity (e.g., approximately
40 to 60 minutes per day three to five days per week)
Exceeding these levels may provide even more benefits (e.g., a lower risk of prema-
ture death), although scientists have not yet determined what the upper limit is above
which no additional health benefits accrue (5).
Muscular Fitness
Muscular fitness includes muscular strength (how much you can lift in one maximal
effort), muscular endurance (maintaining a muscle contraction or contracting a muscle
repeatedly without tiring), and power (rate of muscular action) (1). Muscular fitness is
a vital component of an exercise program (5). Loss of muscle is a common result of
aging and is technically referred to as sarcopenia. As muscle function is lost, the abil-
ity to generate force declines (2). This loss of muscle translates into difficulty lifting,
pushing, pulling, and other activities of daily living. In addition, muscular fitness is
vital for full participation in most recreational and sporting activities.
The Physical Activity Guidelines for Americans and ACSM both suggest resistance
training a couple of days per week to maintain muscular fitness or improve your cur-
rent fitness level (1, 5). You should resistance train each of the major muscle groups
two to three times per week, ensuring that you have at least 48 hours of recovery
time between these sessions (i.e., don’t resistance train the same body part two days
in a row). Each session should include two to four sets of 8 to 12 repetitions and a rest
between sets of 2 to 3 minutes (1). For more details on resistance training, see chapter
6, which includes assessments of muscular fitness and activity suggestions.
Flexibility
Flexibility is a fitness attribute that can influence your ability to perform activities in
your day-to-day life. The ability to reach, bend, and turn provides freedom of motion.
Many recreational activities and sports also benefit from a full range of motion (e.g.,
golf, tennis, and swimming). Therefore, stretching is recommended for all adults.
Stretching should target all of the major joints in the body and should be done when
the muscles are warm in order to be most effective (1). ACSM recommends that adults
stretch at least two to three days per week. When using static stretching, hold the
stretch for 10 to 30 seconds and repeat this in order to complete a total of 60 seconds
of stretching for each activity. For example, if you hold the stretch for 15 seconds, you
would repeat this four times (i.e., 15  4 = 60). For dynamic stretching, be sure to use
controlled movements and bring the targeted body part through its range of motion.
More complete details on flexibility and stretching are found in chapter 7.
Neuromotor Fitness
Neuromotor fitness includes balance, coordination, gait, agility, and proprioception (this
refers to your sense of body position as you move in your environment) (1). Although
neuromotor training is more often a focus for older adults for fall prevention, younger
adult athletes may find help with injury reduction due to improved balance and agility
(1). Few research studies have examined benefits in adults, but consider the potential
benefit for movements you engage in every day (3). Neuromotor fitness affects your
ability to effectively function during routine physical activities—thus the alternative
term often used is functional fitness (1). Unlike the situation with other components
of fitness, precise recommendations are not yet established. You may want to consider
including some of the activities from chapter 8 a couple of days per week.
Programs to Meet and Exceed the Physical Activity Guidelines for

Adults
Chapters 5, 6, 7, and 8 provide detailed information on activities to promote aerobic
fitness, muscular fitness, flexibility, and functional (neuromotor) fitness. Now it is time
to put these components together into a weekly program.
As you begin an exercise program, be realistic. Reflect on the type of program that
will work with your schedule. Remember, you can split your activity into several shorter
bouts over the course of the day (each should be at least 10 minutes long). Including
10 minutes of brisk walking in the morning, at noontime, and in the evening is a way
to meet the target for moderate-intensity aerobic activity. For others, one 30-minute
period may work better. No one pattern is right or wrong. The best exercise program
is one you enjoy and continue to follow for years to come.
Easing into your exercise program is recommended to decrease your risk of injury
and avoid muscle soreness, which can lead to discouragement. Figures 10.3, 10.4, and
10.5 offer sample activity programs for beginning exercisers, intermediate-level exer-
cisers, and more established exercisers, respectively. Note that each program includes
aerobic activity, resistance training, stretching, and optional neuromotor activity. You
Adults 239
Q&A
Can fitness be achieved on a budget?
Cost doesn’t need to be a barrier. You can include exercise for little to no cost. If your
employer provides a fitness facility at the workplace, you may be able to adjust your
schedule to take advantage of this opportunity. Outdoor activities like walking or hiking
can provide great aerobic benefits. If the outdoors isn’t an option due to weather or
safety concerns, consider walking at a shopping mall. Your own residence is another
potential exercise location. You can include body weight exercises (e.g., push-ups, sit-
ups) for free. For another no-cost option, check out workout DVDs at your local library
to try some new activities like aerobic dance or power yoga. You could also purchase
some inexpensive resistance bands to focus on muscular fitness.
may find that you are able to easily progress through the levels of the program, or
you may need to take an extra couple of weeks at each level. The ACSM recommends
the following (1):
• Aerobic activity: Typically three to five days per week depending on the intensity
of the activity
• Resistance training: Typically two to three days per week
• Stretching for flexibility: A minimum of two to three days per week
• Neuromotor training: Two to three days per week suggested
Each activity in figures 10.3 through 10.5 presents a range of days to match your
goals as well as your strengths and weaknesses. The simple fitness assessments in
chapters 5 through 8 can provide some insight into areas in which you may need to
spend some additional time. Repeating the fitness assessments periodically (e.g., every
three to six months) can be helpful for charting your progress. This is covered in the
next section on tracking your progress.
Tracking Your Progress

No matter where you start (beginner, intermediate, established), advancing your fitness
can provide additional health and fitness benefits. You can progress by manipulating
the FITT components (frequency, intensity, time, and type of activity) in the sample
activity programs in figures 10.3, 10.4, and 10.5. For aerobic activity, you could increase
the number of days per week (frequency) or the number of minutes you spend in
each exercise session (time). How hard you exercise (intensity) is another factor. Keep
in mind that both moderate- and vigorous-intensity activities are ways to improve
your health. If you find moderate-intensity activity more attractive, you will have to
spend more time exercising than if you did vigorous-intensity activity. Similarly, you
can improve your muscular fitness by manipulating the number of resistance training
sessions you do per week, the amount of weight or resistance you use, and even the
type of resistance activities you do.
As you adjust these FITT components, you can gauge your body’s response in a
number of ways. If you are a beginner or intermediate exerciser, you can use the fitness
assessments every two to four months. If you are an established exerciser, assessing
FIGURE 10.3
Sample beginner exercise program for adults*.
Stretching and
neuromotor
Weeks Aerobic Resistance activities** Comments
1-2 Three days per Two days per Two days per An easy beginning aerobic
week; 10 to 20 week; one set, week; 10 min activity is walking. Select
min per day; 8 to 12 reps of of stretching a comfortable pace. If you
light intensity six exercises*** activities with haven’t been very active, target
(level 3 or 4) additional 5 to 10 min at a time for your
option for agil- aerobic activity. Include some
ity and balance stretching activities (see chap-
exercises ter 7) after your walk.
For resistance training, see
chapter 6 for details on what
activities to include.
3-4 Three days per Two days per Two days per The focus for the next couple
week; 20 to 30 week; one or week; 10 min of weeks will be getting com-
min per day; two sets, 8 to of stretching fortable with at least 20 min
light to moder- 12 reps of six activities with of aerobic exercise at least
ate intensity exercises*** additional three days per week. Continue
(level 4 or 5) option for agil- with your resistance training
ity and balance program.
exercises
5-7 Three or four Two days per Two days per For the next three weeks, get
days per week; week; two sets, week; 10 min comfortable with at least 30
20 to 30 min 8 to 12 reps of of stretching min of moderate-level aerobic
per day; moder- six exercises*** activities with exercise at least three days
ate intensity additional per week. Continue with your
(level 5) option for agil- resistance training program,
ity and balance completing two sets per exer-
exercises cise and adding more weight
if the 12 repetitions for a given
exercise now feel easy.
8-10 Three or four Two days per Two days per Over the past couple of
days per week; week; two sets, week; 10 min months you have been devel-
30 to 45 min 8 to 12 reps of of stretching oping a good aerobic fitness
per day; moder- six exercises*** activities with base. For some variety, you can
ate intensity additional consider other activities such
(level 5 or 6) option for agil- as biking or swimming (for
ity and balance more ideas, see chapter 5). If
exercises you like walking, you can also
keep doing that. For your resis-
tance training program, con-
sider adding some variety and
trying some other exercises
(see chapter 6 for details).
*All activity sessions should be preceded and followed by a 5- to 10-minute warm-up and cool-down.
**Include stretching activities after aerobic exercise to improve flexibility. For specific stretches to target the major
muscle groups, see chapter 7. You may also want to include some additional activities for agility and balance (i.e.,
neuromotor training) as shown in chapter 8.
***Resistance training is more fully outlined in chapter 6. Beginners should select one exercise for each of the
following body areas: hips and legs, chest, back, shoulders, low back, and abdominal muscles.
240
FIGURE 10.4
Sample intermediate-level exercise program for adults*.
Stretching and
neuromotor
Week Aerobic Resistance activities** Comments
1-2 Three or four Two days per Two or three You should be doing aerobic activ-
days per week; week; one or days per week; ity for a total of 100 to 150 min per
30 to 45 min two sets, 8 to 10 min of week (moderate-intensity activity). For
per day; moder- 12 reps of 8 stretching activi- resistance training, include exercises for
ate intensity to 10 different ties with addi- biceps and triceps (in addition to the
(level 5 or 6) exercises*** tional option for body areas previously targeted) and add
agility and bal- exercises for the quadriceps and ham-
ance exercises strings in the second week, so you will
have included a total of 10 exercises
(see chapter 6 for details).
3-5 Three to five Two days per Two or three The focus for the next three weeks is to
days per week; week; one or days per week, increase the time you spend in aerobic
30 to 50 min two sets, 8 to 10 min of exercise or to increase the intensity, but
per day; moder- 12 reps of 10 stretching activi- don’t do both at the same time. If you
ate intensity different exer- ties with addi- feel more comfortable with
(level 5 to 6) cises*** tional option for moderate-intensity activity, 150 min per
agility and bal- week is appropriate. If you feel ready to
ance exercises increase intensity (e.g., jogging rather
than walking), you can cut back the
time to 20 to 30 min per day and still
realize the same benefits (note that
the target for vigorous-intensity activ-
ity is 75 min per week). You may want
to consider a mix of moderate- and
vigorous-intensity activity as well (see
chapter 5 for more details). Continue
with your resistance training program.
6-10 Three to five Two or three Two or three For your aerobic activity, you can either
days per week; days per week; days per week, increase the time spent per day or
30 to 60 min two sets, 8 to 10 min of increase the number of days per week.
per day; moder- 12 reps of 10 stretching activi- Ultimately, you want your weekly total
ate intensity exercises*** ties with addi- to be 150 to 200 min of moderate-
(level 5 or 6) tional option for intensity activity or 75 to 100 min of
agility and bal- vigorous-intensity activity (recall that 2
ance exercises min of moderate activity equals 1 min
of vigorous activity) or a combination
of moderate and vigorous activity. For
your resistance training, consider trying
some different exercises this week
while still targeting the same muscle
groups (see chapter 6 for details).
**Include stretching activities after aerobic exercise to improve flexibility. Target all the muscle groups, holding each stretch
for 10 to 30 seconds, repeated for a total of 60 seconds. For specific stretches to target the major muscle groups, see chapter
7. You may also want to include some additional activities for agility and balance (i.e., neuromotor exercises) as shown in
chapter 8.
***Resistance training is more fully outlined in chapter 6. Select one exercise for each of the following body areas: hips
and legs, chest, back, shoulders, low back, and abdominal muscles. As you progress, you will expand the number of body
areas you target by adding quadriceps and hamstrings as well as biceps and triceps. This provides 10 body areas to target.
Examples of exercises you can include for each body area are found in table 6.6.
241
FIGURE 10.5
Sample established exercise program for adults*.
Stretching and
neuromotor
Weeks Aerobic Resistance activities** Comments
1-2 Five days per week Two or three days Two or three days Congratulations on your ongoing
for moderate exer- per week; two per week, mini- commitment to exercise. To find
cise sets, 8 to 12 reps mum; 10 min of specific aerobic activities, see chap-
Or: of 10 different stretching activities ter 5. Ultimately, you want your
Three days per week exercises*** with additional weekly total to be 150 to 300 min of
for vigorous exercise option for agility moderate-intensity activity or 75 to
Or: and balance 150 min of vigorous-intensity activity
Three to five days exercises (recall that 2 min of moderate activ-
per week for a mix ity equals 1 min of vigorous activity)
of moderate and or a combination of moderate and
vigorous exercise vigorous activity. See chapter 6 for
details on resistance training activities
to include.
3-4 Two or three days Two or three days Three days per For the next couple of weeks, try
per week of moder- per week; week, minimum; mixing up your activities. Try a new
ate activity and one two sets, 8 to 12 10 min of stretch- aerobic activity or change the inten-
or two days of vigor- reps of 10 differing activities with sity of an activity you already do on
ous activity ent exercises*** additional option a regular basis. Continue with your
for agility and resistance training program.
balance exercises
5-7 Five days per week Two or three days Three days per Continue with your aerobic training
for moderate exer- per week; week, minimum; program. For your resistance training,
cise two sets, 8 to 12 10 min of stretch- consider trying some different exer-
Or: reps of 10 exer- ing activities with cises (see chapter 6 for details). If you
Three days per week cises*** additional option typically use machines, try a couple
for vigorous exercise for agility and of new exercises using dumbbells
Or: balance exercises to provide your muscles with a new
Three to five days challenge. Be sure to maintain good
per week for mod- form when trying new activities.
erate and vigorous
exercise
8-10 Five days per week Two or three days Three days per Continue with your aerobic training
for moderate exer- per week; week, minimum; program. For your resistance training,
cise three sets, 8 to 10 min of stretch- consider doing three sets rather than
Or: 10 reps of 10 ing activities with two (see chapter 6 for details). You
Three days per week exercises*** additional option may need to cut back on your reps to
for vigorous exercise for agility and add the additional set.
Or: balance exercises
Three to five days
per week for mod-
erate and vigorous
exercise
**Include stretching activities after aerobic exercise to improve flexibility. For specific stretches to target the major muscle
groups, see chapter 7. You may also want to include some additional activities for agility and balance (i.e., neuromotor
exercises) as shown in chapter 8.
***Resistance training is more fully outlined in chapter 6. Select one exercise for each of the following body areas: hips and
legs, chest, back, shoulders, low back, abdominal muscles, quadriceps, hamstrings, biceps, and triceps. Examples of exercises
you can include for each body area are found in table 6.6.
242
Adults 243
every four to six months would likely provide sufficient feedback because changes will
likely be less dramatic. The rate of improvement will naturally slow down the more
fit you become because you will be getting closer to your maximal capacity. At this
point, increasing the time between assessments to six months will still help you gauge
your status without becoming an undue burden. Figure 10.6 is a chart for recording
your scores or rankings.
By tracking your workouts, you can watch for signs of improving fitness. Between
fitness assessments, you can note your progress in less objective ways, including the
following for aerobic conditioning:
• Your resting heart rate is lower.
• When doing the same activity, your heart rate and perception of effort are lower.
FIGURE 10.6
Fitness assessment progress chart for adults.
Assessment 1
(baseline) Assessment 2* Assessment 3**
Body composition assessments
Body mass index
Waist circumference
Cardiorespiratory fitness assessments
Rockport One-Mile
Walking
. Test
(VO2max estimate) or
1.5-mile
. run test
(VO2max estimate)
Muscular fitness assessments
1-repetition maximum
(for strength)
Push-up test
(for endurance)
Flexibility assessments
Sit-and-reach test
Back scratch test
Neuromotor fitness assessments
4-stage balance test
Single-leg stand time
Standing reach test
Edgren side-step test
*From baseline: Two months for a beginner, three months for an intermediate exerciser, and four months for an
established exerciser
**From baseline: Four months for a beginner, six months for an intermediate exerciser, and eight months for an
established exerciser
• Your heart rate returns to resting levels faster following your workout.
• You are able to complete the same number of minutes of activity, but at a higher
intensity.
• You are able to continue longer at the same intensity.
• You are increasing the total time you spend exercising each week.
For resistance training, you may observe the following as evidence of improvements:
• You are able to lift the same weight 12 times rather than just 8 before becoming
fatigued.
• You are able increase the weight lifted or the resistance you overcome.
• You are able to complete more body weight exercises (e.g., push-ups, curl-ups).
• You increase the number of sets completed targeting a particular muscle group.
For flexibility, you may observe that you are able to reach farther or hold a position
with less tension than you could earlier in your stretching program. With neuromotor
fitness training, you may find that you are more stable when moving or have improved
ability to respond to challenges to your balance or agility.
As you progress from week to week, ask yourself a couple of simple questions:
• Is the same workout easier than it was last week?
• Are you able to complete longer workouts or add additional exercises?
• Do you find you feel energized by your exercise program?
If you answer yes to the questions, you are right on track. If you answer no to any of
the questions, you may need to slow the pace of your progress or adjust your workouts
to ensure that your body has sufficient time to adapt. Because each person is unique,
a cookie-cutter approach to exercise does not work. To improve, you need to provide
your body with a new challenge, but you also need to allow your body enough time
to respond and improve. This is why increases in time or intensity are done slowly
over a number of weeks. When assessing the success of your exercise program, don’t
forget the real key to a successful exercise program—enjoyment! Continue to look for
activities that you enjoy doing so you can maintain your activity.
To keep an eye on your progress, consider tracking your weekly workouts. Figure
10.7 is a summary chart that may be helpful. Writing down your workouts can be
helpful so you can look back on them. An activity chart provides a weekly accounting
of how many sessions have targeted aerobic fitness, muscular fitness, flexibility, and
neuromotor fitness (see figure 4.3 for an example).
Regardless of your current fitness level, recording your exercise and reflecting on
your progress allow you to check off short-term goals (e.g., increasing the number
of minutes per week, increasing the intensity, including different resistance training
exercises) as you continue to move to your long-term goals (e.g., reaching the “good”
category for aerobic fitness, losing weight, improving your flexibility).
Adults 245
FIGURE 10.7
Fitness progress chart for adults.
Number of Number of Number of
Total time spent in resistance resistance sessions
aerobic exercise (min of training training per week of
moderate and vigorous sessions per exercises Number of stretching
activity per week) week per session reps per set activities
Week 1 Moderate: ____ min
Vigorous: ____ min
Vigorous: ____ min
Vigorous: ____ min
Vigorous: ____ min
Vigorous: ____ min
Vigorous: ____ min
Vigorous: ____ min
Vigorous: ____ min
Vigorous: ____ min
Vigorous: ____ min
Adulthood can be a hectic and busy time. Too often, personal health and fitness
take a back seat just when you can least afford it. Taking charge of your diet and
physical activity will provide many benefits (e.g., lower risk of heart disease and type
2 diabetes), as well as a better quality of life. Within your diet, keep a focus on fruits,
vegetables, whole grains, and low-fat dairy products while avoiding the overconsump-
tion of fat (especially saturated and trans fats), sodium, and sugar. Physical activity along
with a solid nutritional plan will help you maintain your desired body weight as well
as promote your overall fitness. Aerobic activities, resistance training, and stretching
together provide a comprehensive program to maximize the benefits to your health.
ELEVEN
Older Adults:
Ages 65 and Older
If you remember one message from this chapter it should be this: It is never too late to
reap the health and functional benefits from regular participation in physical activity.
The health benefits relate to the reduction in risk factors associated with a number of
diseases, including heart disease, diabetes, cancer, and osteoporosis. The functional
benefits include improvements in stamina, strength, flexibility, and balance. The risk
of falling will also be reduced as you enhance your muscle strength and balance.
These adaptations contribute to your ability to maintain an independent lifestyle and
a high quality of life in the later years. You will be able to continue to participate in
activities associated with daily living such as shopping, gardening, and playing with
your grandchildren without limitations. These are just a few of the many benefits that
accompany regular involvement in a physical activity program.
Remaining sedentary or physically inactive actually contributes to many well-
documented health risk factors that have generally been attributed to the “aging
process.” Additionally, other physiological and psychological factors such as a reduc-
tion in cardiovascular and skeletal muscle function, as well as declines in cognitive
performance, were thought to be a normal part of the aging process. However, recent
studies suggest that, while a portion of these changes may be due to growing older,
a significant factor is an increase in sedentary behavior associated with older popula-
tions (24). Chronic sedentary behavior is associated with increased risk for at least 35
chronic diseases and clinical conditions (6) and increased mortality (death) rates (27).
In addition, chronic sedentary behavior contributes to a reduction in aerobic capacity,
muscle strength, and overall metabolic function.
To achieve these many benefits from regular physical activity, you do not need to
exercise as intensely or for as long as competitive athletes. Many older adults resist
starting an exercise program for fear of injury, falling, or soreness from an intense
bout of exercise. The good news is that you can participate in moderate-intensity
exercise such as walking, swimming, and bicycling and still receive both the health
and the functional benefits from your time spent being physically active. As you will
247
Q&A
Can declines in health over the years be attributed to the
normal aging process?
The decline in health and functional capacity previously attributed to the aging process
is more likely a result of a chronic sedentary lifestyle. Many negative age-related changes
can be significantly avoided or delayed by regular physical activity. Getting active is the
best choice to make to promote health and fitness.
see throughout this chapter, the rewards from participation in a physical activity pro-
gram, including the maintenance of an independent lifestyle, lower health risks, and
overall improved quality of life, clearly outweigh any risks associated with engaging
in regular physical activity. To promote safety when starting to become more physi-
cally active or when increasing your exercise program, refer to the screening process
outlined in chapter 2.
Focus on Nutrition
Having a healthy diet is important
regardless of your age. Eating well
contributes to good health and vitality.
The recommendations in the Dietary
Guidelines for Americans (26), put forth
by the U.S. Department of Health and
Human Services, provide general guide-
lines for people of all ages. The core
recommendations can be summarized
as follows:
• Follow a healthy eating pattern
across the lifespan. This includes
maintaining energy (caloric) bal-
ance to keep your body weight
stable. Control caloric intake to
match calories burned through
daily activities and exercise while
ensuring adequate nutrient intake.
• Choose a variety of nutrient-dense
foods, including a variety of fruits
and vegetables, whole grains,
low-fat milk and proteins (fish,
lean meat, eggs, nuts, and beans),
grains, and oils.
• Decrease consumption of foods
and beverages that are higher
in trans fats, saturated fats, salt A diet consisting of a variety of fruits and
(sodium), and refined sugar. vegetables is essential for healthy aging.
Older Adults 249
However, a few dietary modifications may be needed to further promote healthy

aging. The reasons for these adjustments range from changes in metabolism and muscle
and bone mass to a reduction in activity levels and exposure to sunlight. Older adults
may benefit from these particular adjustments (18).
Ensuring Consumption of the Proper Amount of Calcium and Vitamin D on
a Daily Basis
Calcium is required for many functions of the body but, importantly for the older adult,
is one of the major building blocks for bone. Maintaining healthy bones also requires
getting sufficient amounts of vitamin D. Vitamin D assists your body in absorbing cal-
cium and also plays a role in other bodily functions such as the nervous and immune
systems. Your skin can use exposure to sunlight to form vitamin D; however, older
adults may get less exposure to the sun (to protect against skin cancer), and the pro-
cess of forming vitamin D is less efficient. Dietary sources of vitamin D include dairy
products such as milk, cheese, and yogurt. Vitamin D can also be found in leafy green
vegetables and saltwater fish. If you are having difficulty getting the proper amount
of vitamin D each day (800-1,000 IU per day), you may consider taking a vitamin D
supplement to ensure that you meet the daily requirements. Good food sources for
calcium include low-fat and nonfat milk, cheeses, and yogurt. Other food products such
as cereals, breads, and bottled water can have calcium added. If you are not getting
enough calcium through your diet (1,000-1,200 milligrams per day), calcium supple-
ments are available and may be considered. Consult with your health care provider
regarding supplementation of calcium, vitamin D, or both.
Ensuring Consumption of the Proper Amount of Vitamin B12 on a Daily Basis
Vitamin B12 plays an important role in metabolism, red blood cell formation, and nerve
function. A vitamin B12 deficiency can result in tingling feelings in legs or hands, memory
problems, personality shifts, fatigue, and anemia (shortage of red blood cells). Dietary
sources of vitamin B12 include meat, eggs, milk, shellfish, and cereals fortified with
vitamin B12. Your ability to digest and absorb vitamin B12 may be impaired as you get
older or due to a side effect from certain medications (such as metformin used to treat
diabetes). In these cases, supplements may be prescribed by your health care provider.
Ensuring Consumption of the Proper Amount of Fiber
Dietary fiber is important in that it plays a role in stomach or digestive health and
may prevent problems such as constipation. Fiber has been shown to lower the “bad”
cholesterol levels in your blood as well as blood sugar, thereby reducing your risk for
both heart disease and diabetes. There is evidence to suggest that dietary fiber may
lower your risk for colon cancer. In addition, fiber adds bulk to your diet, giving you a
feeling of fullness that prevents hunger and helps with overall weight control. Sources
of fiber can be found in plant foods—fruits, vegetables, whole grains, beans, and nuts.
Leaving the skin on the fruits (e.g., peaches) and vegetables (e.g., baked potatoes) will
increase the fiber content of your meal. Add fiber slowly to prevent gas and bloating.
Avoiding Excess Salt (Sodium), Certain Fats (Trans and Saturated Fats) and
Simple, Refined Sugar
These substances increase your risk for high blood pressure, heart disease, and dia-
betes. As salt is a component of fresh foods as well as added to many prepared foods,
try to avoid adding salt while cooking or at the dinner table. Your goal should be to
consume only about 2/3 of a teaspoon of salt per day. Saturated fats found in red meats
and trans fats added to products such as microwave popcorn, cookies, margarine, and
crackers contribute to your risk of heart disease. You should minimize the intake of
these types of fats. Finally, too much sugar can affect your body’s ability to respond
to the hormone insulin, which is the initial step leading to the development of type
2 diabetes. Reduce the amount of sweets consumed in candies, cakes, cookies, and
so on. Also, carefully read the label on products, as many prepared food items have
added sugar (e.g., ketchup).
Understanding the Need for or Lack of Need for Specific Supplements
Advertisements for supplements are abundant and pop up in many venues including
television, the Internet, and magazines. Dietary supplements, which come in a variety
of forms (pills, powders, extracts, liquids), are substances to be used if your diet is
deficient in key nutrients. Supplements may also be taken to improve your health by
lowering your risk for a disease (e.g., heart disease, arthritis). These products may
contain vitamins, minerals, antioxidants, fiber, proteins, or herbs. The National Insti-
tute on Aging recommends that to get the proper amount of needed nutrients, you
should eat a variety of healthy foods (18). If you do so, you will not require the use
of supplements that can be expensive as well as harmful in some cases. However,
some dietary supplements can help older adults who do not meet specific nutrient
needs within their daily diet. These special circumstances generally involve calcium,
vitamin D, or vitamin B12. Thus, taking supplements containing these nutrients may
be recommended by your health care provider, as mentioned earlier.
Eating habits and requirements may change as one ages, but enjoying the foods
and beverages consumed is key to making nutritious choices a lifelong habit. Healthy
eating can be individualized through consultation with a Registered Dietitian or through
resources available from MyPlate tailored specifically for older adults (for more infor-
mation, see www.choosemyplate.gov/older-adults).

As already highlighted in this chapter, regular physical activity can favorably affect
a broad range of body systems and thus may be a lifestyle factor that discriminates
between those who experience successful aging and those who do not. A complete
exercise program for older adults includes aerobic exercise, muscle-strengthening exer-
cises, and flexibility exercises. In addition, balance exercises are recommended (11).
Physical Activity and Its Impact on Daily Function

Physical activity has many benefits related to chronic disease, but also can affect two
areas that can be a concern with advancing years—a good night’s sleep and cogni-
tive function. Both sleep and brain activity are foundational to one’s ability to fully
embrace life experiences. The benefits of physical activity in these areas are discussed
in the following sections.
Physical Activity and Sleep for the Older Adult

You may have noticed that the quality of your sleep is not quite what it used to be.
Recent scientific studies support this observation and suggest that the “sleep” centers
Older Adults 251
located in the brain are altered with age. As a result, sleep is lighter and more frag-
mented (less continuous periods of sleep; rather, episodes broken up into shorter
blocks, including daytime sleeping) (4, 28). Also, the total sleep time for a given day
may be reduced. You may find that you are going to sleep earlier as well as awakening
earlier compared to the pattern in your younger days. You may also find yourself falling
asleep during the daytime while watching TV or reading. Over time, these types of
sleep disruptions can be associated with depression and anxiety disorders, cognitive
and memory impairment, fatigue, and an increased risk for falls (12).
However, there is good news regarding the benefits of regular physical activity on
overall sleep quality. Regular endurance exercise appears to be an effective treatment
to significantly improve sleep quality in older adults who suffer from chronic sleep
problems, including insomnia (15, 19). In addition to improving the quality of your
sleep, regular exercise can reduce the time it takes you to fall asleep as well as reduce
the need for or the dosage of sleep aids you may be currently taking. This is impor-
tant, as these drugs, frequently used to help with sleep problems (sedative hypnot-
ics), are often associated with side effects such as sleepwalking, daytime drowsiness,
and dizziness (21). Other types of exercises, such as tai chi and yoga, have also been
shown to be beneficial in reducing sleep problems in older adults (9). These benefits
can be realized in as little as one month’s time after the beginning of such an exercise
program but are generally observed after three to six months. In order to continue
to receive these benefits you will need to stick with your exercise program, as any
long-term stoppage will result in a reversal of these sleep benefits. Regular exercise
is a simple, nonpharmacologic treatment that can be safely implemented to improve
both the quality of sleep and overall quality of life in older adults.
Regular physical activity has been shown to improve sleep quality.

Physical Activity and the Cognitive Function in Older Adults

Advancing age is associated with a decrease in cognitive function as well as an increase
in risk for developing some form of dementia. It is estimated that one-third of adults
over the age of 65 die with Alzheimer’s disease or some other form of dementia (1),
and the risk of developing Alzheimer's doubles every five years after the age of 65.
These adverse alterations in brain function clearly have a negative impact on the
quality of life. Although concerning, a positive aspect is the impact of regular aerobic
exercise on your brain. This holds true for prevention in healthy individuals as well
as for treatment in people who already have mild memory impairment, as well as
early stages of Alzheimer’s disease (10). Various factors associated with exercise may
be involved, including increased blood flow and nerve activity. If you exercise on a
regular basis, this chronic stimulation of brain blood flow and activity can reduce the
risk of vascular dysfunction (poor blood vessel responsiveness) in the brain as it ages.
In addition, recent studies have shown that aerobic exercise lowers the amount of
toxic proteins in the brain that are associated with Alzheimer’s disease (3). Thus, the
combination of the reduction in these toxic proteins and improved blood vessel func-
tion has led experts in the study of Alzheimer’s disease to conclude that no currently
available medications can approach the beneficial effects of exercise in the treatment
and prevention of this age-associated disease.
There is also accumulating evidence suggesting that regular exercise can help you
maintain or even improve your cognitive function and memory as you age (3). These
studies indicated that higher levels of cardiovascular fitness were associated with
better performance on a variety of tasks testing cognitive function (7). It appears that
participation in different modes of exercise (aerobic, strength, balance, flexibility), as
described in this chapter, can result in an even better outcome when one examines
the role that exercise has in improving cognitive function and memory. Such benefits
of exercise have also been reported in people already suffering from mild cognitive
impairment (22).
Finally, regular physical activity can improve symptoms of other mental maladies
such as anxiety and depression even in individuals already afflicted with Alzheimer’s
disease and dementia (10). While the mechanisms responsible for the effect that exer-
cise has on depression and anxiety remain unclear, regular physical activity clearly
lessens the symptoms, leading to greater feelings of well-being. Additionally, the psy-
chological and emotional benefits resulting from regular physical activity are worth
noting; these include improving your ability to cope with stressful situations, enhanced
confidence, empowerment, extended social interaction, improved mood states, and
overall relaxation.
Q&A
What type of activities should be included
to promote cognitive function?
A complete exercise program that includes aerobic activity, muscle-strengthening activ-
ity, and balance and flexibility exercises appears to provide the most benefits. The good
news is that the advantages possible for cognitive function and memory are in addition
to the myriad of other health and fitness benefits.
Older Adults 253
Physical Activity Guidelines for Older Adults

Physical activity for older adults should focus on aerobic fitness, muscular fitness, flex-
ibility, and functional fitness (neuromotor exercise training). Including each of these
areas in a comprehensive program is discussed in the following sections.
Aerobic Fitness
Endurance or aerobic activities will improve your stamina and allow you to engage
in a variety of activities for a longer period of time. For example, you will be able to
work in the garden or yard much longer before you feel tired or fatigued. Similarly,
improvements in your aerobic fitness will allow you to go on hikes, play with your
grandchildren for an extended period of time, or play several sets of tennis. Endurance
exercise produces these benefits by enhancing the health and function of your heart,
lungs, and circulatory system. Additionally, regular participation in endurance activities
greatly improves your health by lowering several risk factors associated with a variety
of diseases. This will result in the reduction or prevention of a number of diseases
that are common in older adults, including heart disease, type 2 diabetes, and certain
types of cancers (11, 23). The health and functional benefits associated with regular
participation in an endurance exercise program are numerous.
Key risk factors related to the development of heart disease are significantly improved
with endurance exercise (23). These include cardioprotective adaptations such as
a reduction in the “bad” cholesterol (low-density lipoprotein [LDL]-cholesterol), an
increase in the “good” cholesterol (high-density lipoprotein [HDL]-cholesterol), lower
Enjoy outdoor activities to promote fitness.

triglycerides (a fat that contributes to coronary heart disease), improvements in resting

blood pressure, and a reduction in total body fat.
Importantly, endurance exercise is well documented to improve your sensitivity to
insulin. This is critical for several reasons. First, a decrease in insulin sensitivity or
an increase in insulin resistance is the primary cause for the development of type 2
diabetes, which is the most common type of diabetes (90-95 percent of people with
diabetes are type 2). Second, as you get older, you are at a greater risk of developing
type 2 diabetes; thus, regular aerobic exercise is an ideal preventive strategy as well as
a treatment for this disease. Regular endurance exercise may be beneficial for certain
types of cancers including breast, prostate, and colon cancers. These benefits relate to
both lowering the risk for these specific cancers and aiding in the rehabilitation and
recovery from cancer treatment. Finally, the weight-bearing component of activities
such as walking, running, and tennis helps to maintain bone health (bone mineral
density), thereby reducing your risk for bone fractures and breaks. This is particularly
important for postmenopausal women, who have a much higher incidence of osteo-
porosis (weak and brittle bones) than others.
In order to reap the optimal benefits from your exercise program, ACSM recom-
mends paying attention to the frequency, duration, and intensity of your exercise
session (11, 13). The exercise session should involve large-muscle groups (such as the
legs) in a continuous, rhythmic fashion. Examples include walking, biking, and swim-
ming. Older adults should try to avoid high-impact activities that put excessive strain
on joints, muscles, and ligaments.
Ideally, you should engage in endurance exercise three to five days per week. The
lower the exercise intensity, the more often the exercise should be done. For example,
if you enjoy walking, at least five days per week is recommended for this moderate-
intensity exercise. However, if you are doing more strenuous exercise, such as biking
or singles tennis, three days per week will be sufficient to provide the desired benefits.
The recommended duration, or amount of time you spend in an exercise session, is
at least 30 minutes for moderate-intensity exercise and at least 20 minutes for more
strenuous activities. If you prefer, you can divide these sessions into 10-minute seg-
ments throughout the day. Try to accumulate at least 150 minutes each week.
The final component of your endurance exercise program is the exercise intensity.
The greater the exercise intensity, the shorter the exercise duration required. Strenuous
or vigorous exercise will cause you to breathe heavily, perhaps to the point where it is
difficult to talk. On a scale of 0 to 10, with 0 equal to sitting at rest and 10 represent-
ing your maximal possible exertion, a strenuous exercise bout would be in the range
of 7 or 8. A moderate exercise intensity session would be in the range of 5 or 6. You
may want to track your daily movements with a commercial activity tracker or with
a smartphone app.
Muscular Fitness
Muscular fitness training has many rewards beyond stronger muscles. These rewards
range from making it easier for you to get into and out of your car, climb stairs, and
carry objects to improving your balance and reducing the risk of falls and broken bones.
Strength training should be performed at least two times per week focused on the
major muscle groups (legs, arms, shoulders, chest, abdominal muscles, and back). For
a given muscle group, find a weight that you can lift ~8 to 12 times (repetitions) before
fatiguing (if you are just starting with resistance training, a range of 10 to 15 repeti-
tions might be preferable). For example, when doing an arm curl to strengthen your
Older Adults 255
biceps, you may find that you can lift a 5-pound (2.3-kg) dumbbell 10 times but not
11. Thus this would be a good weight for this exercise. After resting for a few minutes,
repeat the same exercise. Do the same routine for the other major muscle groups. Do
not hold your breath while performing your strength exercises. Lift the weight slowly
(about 2 seconds) and return the weight slowly (about 3 seconds). Over time, as you
become stronger, you should increase the weight you are using to continue to chal-
lenge your muscles and remain in the 8- to 12-repetition range. If you do not have
access to handheld weights, you can use common kitchen items such as soup cans
or water bottles. Also, the use of resistance bands may make certain exercises easier
for you to perform.
In addition to increasing your strength, a resistance training program will help you
maintain and possibly increase your muscle mass. This is critical for enhancing your
quality of life at many levels. A common problem among older adults in the United
States today is a significant loss in muscle mass (known as sarcopenia). Connected
with this loss in muscle mass is a loss in strength, which has direct implications for
your ability to go about activities associated with daily living. Maintaining your muscle
mass and strength will enhance your quality of life by improving your mobility, bal-
ance, and overall independence. Finally, strength training is extremely valuable in
promoting healthy bones. The mechanical stress placed upon your bones while you
are doing resistance exercises stimulates the bone to become stronger, thereby lower-
ing the risk of age-associated osteoporosis (a disease that makes bones brittle). This is
especially important for the bones in your upper body, as they receive little stimulation
and benefit from endurance exercises that rely primarily on the legs.
Resistance training options include the use of resistance bands.

Flexibility
Flexibility, or limberness, is defined as the ability to move joints and muscles through
their full range of motion. Unfortunately, an individual’s flexibility generally declines
with age. However, with regular and proper stretching exercises, your flexibility can
be well maintained throughout life. The significance of achieving proper flexibility
will translate into an enhanced quality of life and safety by maintaining a good range
of motion in all joints.
Ideally, stretching should occur when your muscles are warm and your body tem-
perature is raised. Many people combine their stretching program with their endurance
exercise session. A good time for stretching is after an endurance workout, while the
muscles and joints are still warm. For best results, you should stretch at least two days
per week for a minimum of 10 minutes. Each stretch should be accomplished to a degree
of mild tightness in the muscles. Do not stretch to the point of pain or discomfort. Try
to do each particular stretch three or four times per session. Static stretches, in which
you hold the stretched position, should be done for 30 to 60 seconds (13). Remember
to keep breathing while the stretch is being held. Also, it is important to slowly initiate
the stretched position, avoiding any bouncing or jerking motions.
Key areas to focus on, where flexibility generally decreases with age, include the
neck, shoulders, back, and legs. Chapter 7 includes a number of activities that can be
included in your stretching program. The benefits of maintaining and improving your
flexibility are many. As a result of the loss of flexibility in the neck and back associ-
ated with aging, some older individuals have difficulty turning around to look behind
them (e.g., when backing out of a parking space). This, of course, can be dangerous
as it limits full visibility. Other benefits associated with improved flexibility include
bending over to tie your shoes or to pick objects up off the floor, reaching objects
located a little bit higher, as in kitchen cabinets or closets, and twisting or achieving
range of motion when executing a golf or tennis swing.
Neuromotor Training
Balance is defined as your ability to move or to remain in a stable position without
losing control or falling. It is essential to maintain your balance as you age. Millions
of older Americans are rushed to emergency rooms each year as a result of fall-related
injuries. Consequences of these falls can be severe, resulting in fractures of the arms,
legs, and hips as well as serious head traumas. These injuries may result in permanent
disability and in some cases are life threatening. Hip fractures alone account for about
260,000 hospital visits per year among individuals 65 years and older (8). Approxi-
mately 95 percent of these hip fractures are caused by falling, frequently leading to
long-term functional impairment, nursing home admission, and increased mortality (5).
Physical limitations may result in a lack of ability to perform activities of daily living
(16). Women, who are more prone to age-related osteoporosis, have up to 75 percent
of all hip fractures (25). A number of people who fall develop a fear of falling. This
frequently causes them to limit their activities, contributing to reduced mobility, loss in
leg strength, and poor balance, which in turn actually increases their risk of falling (17).
The best results for balance and stability are seen when coupled with improve-
ments in strength (as discussed previously) and, in particular, leg strength. Stronger leg
muscles provide superior support for both forward–backward motions and lateral or
side-to-side movement and balance. The motions are common components of activities
associated with daily living such as shopping, gardening, and playing with small chil-
Older Adults 257
dren. To help promote balance, various exercises can be performed two to three days
per week, each exercise lasting 10 to 30 seconds. Examples of balance (neuromotor)
exercises are included in chapter 8. The benefits in maintaining and improving your
balance are well worth the time spent. The most important benefits are the reduction
in the rate of falls and subsequent injuries related to such falls.
Optimal Program Progression to Promote Safety

The majority of older adults can safely participate in the activities described in this chapter,
which focuses on a moderate-intensity level. If you are starting an exercise program for the
first time or if you have not engaged in regular physical activity for a number of years, begin
slowly at the lower recommended exercise intensities. This will give you the opportunity to
determine your exercise tolerance, limitations, and any potential orthopedic problems that
may affect your ability to exercise. Over time, as you progress and improve your fitness, you
can gradually increase exercise intensity or duration, or both, so that you can optimize the
benefits from your training. If you have any existing medical conditions, such as high blood
pressure, diabetes, or hip and knee pain, you should have a discussion with a health care
provider regarding what types of exercise you should avoid and which activities are best
suited for your condition. Actually, regular physical activity is often prescribed, as it is known
to be beneficial, when done properly, in individuals with existing conditions such as heart
disease and diabetes—but you must be aware of your limitations.
Engaging in a 5- to 10-minute warm-up before your exercise session is important to help
prevent injury and the consequences of an abrupt start. The warm-up will increase muscle
temperature as well as gradually prepare your heart and lungs for the more intense exercise
to come. While exercising, particularly when you are outside on a warm day, be sure to
drink fluids to keep your body hydrated. You may not feel thirsty even if your body is low
on fluids. If it is extremely hot outside, you should find an indoor location (such as a gym,
shopping mall, or swimming pool) that has climate control where you can exercise safely.
Once you have completed your exercise session, a 5- to 10-minute cool-down is recom-
mended to gradually lower your heart rate, blood pressure, body temperature, and breathing
rate. As with the warm-up phase, the cool-down should be performed at very low exercise
intensities. The cool-down prevents any negative effects on the heart and on blood pressure
that may be associated with abruptly stopping the physical activity. After the cool-down,
while your muscles are still somewhat warm, is a good time to do stretching exercises to
improve your flexibility.
Generally, it is not a good idea to exercise when you are sick or suffering from an infec-
tion. This is particularly true if you have a fever and muscle aches. A small amount of light
exercise can be tolerated if you are suffering from a head cold or an upper respiratory tract
infection, but ideally, you should rest and give your immune system a chance to fight the
infection. Finally, reasons to stop exercising and seek medical attention include chest pain
or pressure, feelings of nausea or dizziness, or pain in your joints and extremities.
Remember that it is always smart to take the proper safety precautions when exercising,
and that the health benefits from a program of regular physical activity greatly outweigh the
risks. Many older adults are reluctant to begin an exercise program at this stage of their life
for fear of negative consequences (falling, joint pain, cardiac events). However, remaining
sedentary or physically inactive is a much greater health risk than participation in regular
physical activity (2, 14).
Programs to Meet and Exceed the Physical Activity Guidelines for

Older Adults
If you are beginning an exercise program for the first time or have been physically
inactive for an extended period of time, here are a few guidelines to get you started.
First, complete the health screening described in chapter 2. Maintaining good com-
munication with your health care provider is recommended, especially if you have any
current health limitations. Second, it is important to know your starting point or initial
level of fitness. Chapters 5, 6, 7, and 8 address a number of techniques and exercises
to assess your aerobic fitness, muscular fitness, flexibility, and neuromotor fitness.
For a number of areas, specific assessments are available for older adults, including
the 6-minute walk test for aerobic capacity, the chair stand and the arm curl test for
muscular fitness, the chair version of the sit-and-reach for flexibility, and the 8-foot up
and go test for neuromotor fitness (20). Regular and accurate performance feedback
can assist you in developing realistic expectations of your own progress.
Knowing your current level of fitness in the areas of endurance, strength, and flex-
ibility will better allow you to more accurately determine the optimal intensity, dura-
tion, and frequency at which to begin or advance your exercise program. A sample
tracking form is shown in figure 11.1. This can serve as a motivational tool as well as
a way to monitor your progress. Repeating the assessments periodically can ensure
you are staying on track with your exercise program.
Once you have established your initial fitness level, it is recommended that you set
both short- and long-term goals. A sample of a beginner exercise program is shown
in figure 11.2, and a sample for a regular exerciser is in figure 11.3. Your goals should
be realistic such that they can be accomplished in the time frame you have set. Setting
unrealistic goals that cannot be met will lead to disappointment and a lower desire
to continue with your exercise program. Examples of short-term goals might include
being able to walk around the block without feeling fatigued or being able to lift your
grandchild without discomfort and strain. Long-term goals might include regaining
control of your blood sugar levels to within a normal range by your next doctor’s
appointment or being able to ride your bike to a friend’s house.
Tracking Your Progress

In order to reap the many benefits from physical activity, you must be active on a
regular basis. Here are a few tips to help incorporate exercise into your daily routine
and lifestyle. Choose activities that you enjoy and find appealing. Also, adding some
variety to your activities will keep things fun and interesting. For example, if you like to
walk or hike, try exploring new neighborhoods or trails. Also, consider new activities,
such as joining a bowling league or signing up for a yoga class. Activities that have a
social component can promote regular participation. If you prefer tennis or golf, find
a regular group of like-minded individuals for weekly matches. When exercising in
your home, listen to music or watch your favorite TV show when you are doing your
balance and flexibility exercises.
Older Adults 259
FIGURE 11.1
Fitness assessment progress chart for older adults.
Assessment 1
(baseline) Assessment 2* Assessment 3**
Body composition assessments
Body mass index
Waist circumference
Aerobic fitness assessment
6-min walk test
Muscular fitness assessments
Chair stand test
Arm curl test
Flexibility assessments
Sit-and-reach test
Back-scratch test
Neuromotor assessments
4-stage balance test
Standing reach test
8-foot up and go test
*From baseline: Two months for a beginner, three months for an intermediate exerciser, and four months for an
established exerciser.
**From baseline: Four months for a beginner, six months for an intermediate exerciser, and eight months for an
established exerciser.
Importantly, do not get discouraged during the first few weeks of starting your
physical activity program. Initially, your muscles may feel sore or may ache. This is
natural, and these sensations will disappear as you continue with your activity level.
In sticking with your program you will see some rewards relatively soon (weeks to
months) and others that may not be as obvious. For example, any benefits relating
to your blood sugar levels or blood pressure will not be recognized until your next
checkup with your doctor. Keeping track of your progress can be a useful motivational
tool. Figure 11.4 provides a simple chart whereby you can track your fitness progress
over the course of 10 weeks.
Finally, life can get busy. Unfortunately, it seems that being physically active is the
agenda item frequently put on the back burner. Please remember how important being
active is to your health and well-being. Make it a high priority in your daily routine.
FIGURE 11.2
Sample beginner exercise program for older adults*.
Neuromotor
Weeks Aerobic** Resistance Stretching*** exercise Comments
1-3 Three days Two days per Two days per Two days Walking is an easy beginning aerobic
per week; week; one week; 10 min per week; activity. Select a comfortable pace. If
10 to 20 set, 10 to 15 of stretching 10 min of you haven’t been very active, target
min per day; reps of six activities balance 10 min at a time for your aerobic
light inten- different activities activity. Include some stretching activ-
sity (level 3 exercises**** ities (see chapter 7) after your walk.
or 4) For resistance training, see chapter
6 for details on what activities to
include.
For balance training, see chapter
8 for details on what activities to
include.
4-6 Three days Two days per Three days per Two or three The focus for the next three weeks
per week; week; one or week; 10 min days per will be getting comfortable with at
15-25 min two sets, 10 of stretching week; 10 least 20 min of aerobic exercise at
per day; to 15 reps of activities min of bal- least three days per week. Gradually
light to six different ance activi- increase your intensity to a moderate
moderate exercises**** ties level by the sixth week.
intensity Continue with your resistance train-
(level 4 or 5) ing program and add an additional
set by week 5. Add an additional
session of balance training by the
sixth week.
7-9 Three or Two days per Three days per Three days For the next three weeks, try to
four days week; two week; 10 min per week; increase your total time spent in
per week; sets, 10 to of stretching 10 min of moderate aerobic activity (either 40
20-30 min 15 reps of six activities balance min per day three days per week or
per day; different activities 30 min per day four days per week).
moderate exercises**** Continue with your resistance train-
intensity ing program, completing two sets
(level 5) per exercise and adding more weight
if you are able to do 15 repetitions
relatively easily.
10-12 Three or Two days per Three days per Three days Over the past couple of months you
four days week; two week; 10 min per week; have been developing a good aerobic
per week; sets, 10 to of stretching 10 min of and muscular fitness base. For some
25-35 min 15 reps of six activities balance variety, you can consider other activi-
per day; different activities ties such as biking or swimming (for
moderate exercises**** more ideas, see chapter 5). If you like
intensity walking, you can also keep doing
(level 5 or 6) that. For your resistance training pro-
gram, consider adding some variety
and trying some other exercises (see
chapter 6 for details).
**Intensity is based on a 10-point scale with 0 being rest and 10 your highest effort level. Moderate intensity is a level 5 to 6.
***Include stretching activities after your aerobic exercise to improve flexibility. For specific stretches to target the major
muscle groups, see chapter 7.
****Resistance training is more fully outlined in chapter 6. Beginners will select one exercise for each of the following
body areas: hips and legs, chest, back, shoulders, low back, and abdominal muscles.
260
FIGURE 11.3
Sample established exercise program for older adults*.
Neuromotor
Weeks Aerobic** Resistance Stretching*** exercise Comments
1-3 Five days per week Two days per Two or three Three days Congratulations on your
for moderate exer- week; two sets, days per per week; ongoing commitment to exer-
cise (level 5 to 6) 8 to 12 reps week; 10 min 10 to 15 min cise. To find specific aerobic
Or: of 10 different of stretching of different activities, see chapter 5. For
Three days per week exercises**** activities neuromotor resistance training, see chapter
for vigorous exercise exercises 6, and for stretching and neu-
(level 7 to 8), romotor exercise training, refer
Or: to chapters 7 and 8.
three to five days
per week for a mix
of moderate and
vigorous exercise
4-6 Two or three days Two days per Two or three Three days For the next couple of weeks,
of moderate activ- week; two sets, days per per week; try mixing up your activities.
ity and one or two 8 to 12 reps week; 10 min 10 to 15 min Try a new aerobic activity or
days of vigorous of 10 different of stretching of different change the intensity of an
activity exercises**** activities neuromotor activity you already do on a
exercises regular basis. Continue with
your resistance training pro-
gram and balance training.
7-9 Five days per week Two or three Two or three Three days Continue with your aerobic
for moderate exer- days per week; days per per week; training program. For resis-
cise two sets per week; 10 min 10 to 15 min tance training, consider trying
Or: exercise, 8 to 12 of stretching of different some different exercises (see
Three days per week reps of 10 activities neuromotor chapter 6 for details). If you
for vigorous exercise different exercises typically use machines, try a
Or: exercises**** couple of new exercises using
Three to five days dumbbells to provide your
per week for a mix muscles with a new challenge.
of moderate and Be sure to maintain good form
vigorous exercise when trying new activities.
10-12 Five days per week Two or three Two or three Three days Continue with your aerobic
for moderate exer- days per week; days per per week; training program. Consider
cise two or three week; 10 min 10 to 15 min doing three sets instead of
Or: sets per exercise, of stretching of different two during one of your resis-
Three days per week 8 to 12 reps activities neuromotor tance training sessions (see
for vigorous exercise of 10 exercises chapter 6 for details). You may
Or: exercises**** need to cut back on your reps
Three to five days to add the additional set.
per week for a mix
of moderate and
vigorous exercise
**Intensity is based on a 10-point scale with 0 being rest and 10 your highest effort level. Moderate intensity is a level 5 to 6
and vigorous is a level 7 to 8.
***Include stretching activities after your aerobic exercise to improve flexibility. For specific stretches to target the major muscle
groups, see chapter 7.
****Resistance training is more fully outlined in chapter 6. Select one exercise for each of the following body areas: hips and
legs, chest, back, shoulders, low back, abdominal muscles, quadriceps, hamstrings, biceps, and triceps. Examples of exercises
you can include for each body area are found in table 6.6.
261
FIGURE 11.4
Fitness progress chart for older adults.
Number of Number of Number of Number of
Total time spent in resistance resistance sessions sessions
aerobic exercise (min of training training per week of per week
moderate and vigorous sessions per exercises stretching of balance
activity per week) week per session activities exercises
Vigorous: ____ min
Vigorous: ____ min
Vigorous: ____ min
Vigorous: ____ min
Vigorous: ____ min
Vigorous: ____ min
Vigorous: ____ min
Vigorous: ____ min
Vigorous: ____ min
Vigorous: ____ min
Healthy aging involves making a number of sound decisions and commitments on

lifestyle factors. The scientific evidence is very clear on the role of nutrition and exer-
cise in promoting healthy aging. The benefits for both body and mind go a long way
toward maintaining independence and quality of life in your later years. The scientific
evidence is just as clear as to the deleterious effects of remaining sedentary or physi-
cally inactive. An inactive lifestyle contributes to an elevated risk for the development
of many chronic, life-threatening diseases that become more common and prevalent
with advancing years. The choice to be active or not seems obvious.
Part IV
Fitness and Health
for Every Body
Various circumstances can affect your health and fitness journey, including medical
conditions. Chapters 12 to 20 highlight how opportunities remain in these situations
to optimize health through physical activity and nutrition. Benefits of regular physical
activity and a healthy diet are well documented for those with heart disease, diabetes,
and osteoporosis. In addition, evidence of benefits of physical activity and nutrition is
found for arthritis, Alzheimer’s disease, depression, and cancer. Other areas affected
by physical activity and nutrition are weight management and pregnancy. Personalizing
your fitness program will allow you to reap health and fitness benefits.
263
TWELVE
Cardiovascular Health
Cardiovascular disease (CVD) is one of the leading causes of death in industrialized

countries such as the United States. Cardiovascular disease includes medical condi-
tions and diseases such as heart attacks, chronic chest pain, stroke, and heart failure.
While the number of deaths attributable to CVD has declined over the last decade in
the United States, the overall public health burden of CVD remains unacceptably high,
and both men and women are affected. According to the American Heart Association
(AHA), the overall death rate linked to CVD in 2011 was 229.6 deaths per 100,000
Americans, or a total of 786,641 deaths (15). Stated another way, more than 2,150
Americans die of CVD every day, which means that 1 death occurs every 40 seconds.
Moreover, this is not a disease that affects only older adults—approximately 155,000 of
the deaths were in adults younger than 65 years of age. The costs associated with CVD
are astronomically high. In 2011, the annual costs for CVD and stroke were estimated
at approximately $320 billion (15).
What causes CVD? Cardiovascular disease often starts with damage to the cells lining
the inside of blood vessels, and inflammation plays a key role in CVD progression
(13). The disease process is known as atherosclerosis. As one example, blood vessels
in the heart that are partially or fully blocked with plaque can impair blood flow. In
some cases, a partially blocked vessel causes chest pain with exertion; this is known
as angina. In other cases, the plaque that blocks the blood vessel can rupture, cause
a blood clot inside the blood vessel, and therefore cut off the blood supply (14). If
the blood flow is not immediately restored, the heart muscle will be damaged; this
is referred to as a myocardial infarction or, simply, heart attack. A heart attack can
weaken the heart muscle, sometimes leading to heart failure, which is associated with
symptoms such as shortness of breath, fatigue, and fluid retention.
Fortunately, CVD is largely preventable. Lifestyle management through proper diet
and regular physical activity underlies CVD prevention and treatment (11).
265
Risk Factors for Cardiovascular Disease

It is important to emphasize that CVD prevention includes preventing the development
of risk factors, treatment of risk factors, and prevention of recurrent CVD events. Risk
factors for CVD include several that cannot be altered such as increasing age, having
a family history of CVD, race, and sex (men are at greater risk then women). More
importantly, there are many risk factors that can be altered through lifestyle modifica-
tions; these include cigarette smoking, high blood pressure, high cholesterol, physical
inactivity, obesity, and diabetes (7). These risk factors are highlighted in table 12.1 and
discussed in the following sections. In addition, other factors such as excessive alcohol
consumption and stress can contribute to the development of CVD. Consistent with the
overall theme of this book, this chapter focuses on proper diet and physical activity
in relation to CVD. In particular, lifestyle choices that lead to optimal cardiovascular
health and improved quality of life are emphasized.
As you can see, many risk factors for CVD can be altered with lifestyle changes.
Focusing on modifiable aspects is a positive step you can take to promote heart health.
TABLE 12.1 Risk Factors for Cardiovascular Disease

Nonmodifiable Sex Men have a greater risk of CVD than women, and men
risk factors also have heart attacks earlier in life. CVD risk increases
after menopause for women.
Age The risk for CVD increases with age. Men 45 and older
and women 55 and older are at increased risk.
Race CVD is higher among Mexican Americans, American
Indians, native Hawaiians, and African Americans.
Family history CVD often runs in families, so if your parents had heart
disease, you are at increased risk.
Modifiable risk Smoking Smoking dramatically increases your risk of developing
factors CVD.
High blood High blood pressure makes your heart work harder and
pressure causes your heart muscle to thicken and become stiffer
over time.
High cholesterol As your cholesterol increases, so does your CVD risk.
Cholesterol can also be affected by age, sex, heredity, and
diet.
Physical inactivity A sedentary lifestyle is a risk factor for CVD.
Obesity Excess body weight, particularly around the waist,
increases your risk of developing CVD.
Prediabetes, Diabetes increases the risk for CVD even if your blood
diabetes glucose levels are under control, but the risk is much
greater in poorly controlled diabetes.
Diet The foods you eat can affect other risk factors for heart
disease such as your blood cholesterol, blood pressure,
weight, and diabetes.
Source: American Heart Association.
Cardiovascular Health 267
Cigarette Smoking
While tobacco use has declined in the United States, there are still far too many people
who smoke. In 2013, approximately 18 percent of adults and 16 percent of high school
students smoked. The AHA estimates that nearly one-third of heart disease deaths are
attributable to smoking and exposure to secondhand smoke (15). Of recent concern is
the use of e-cigarettes and the possibility that they may serve as a gateway to traditional
cigarettes. If you are a smoker, quitting immediately is one of the most important things
you can do to improve your overall health. Many smokers require assistance before
quitting—consult your health care provider for additional information.
High Blood Pressure

Known as the “silent killer,” high blood pressure (or hypertension) is a major contribut-
ing factor to the development of CVD (19). The word “silent” highlights that there are
often no outward signs or symptoms of high blood pressure. Blood pressure record-
ings include the systolic blood pressure (top number) and diastolic blood pressure
(bottom number), and the unit used is millimeters of mercury (mmHg). An optimal
blood pressure is a systolic blood pressure less than 120 mmHg and diastolic blood
pressure less than 80 mmHg. Systolic pressures between 120 and 139 or diastolic
pressures between 80 and 89 are classified as prehypertensive blood pressures, and
generally signal that an individual is at greater risk for higher blood pressures in the
future. However, when the systolic pressure exceeds 140 mmHg or the diastolic pres-
sure exceeds 90 mmHg, a diagnosis of hypertension is usually made by a health care
provider (10). It is important to note that values must be confirmed on at least two
separate occasions before a diagnosis is made.
Among all U.S. adults, nearly one-third have hypertension, which represents
approximately 80 million people (15). Hypertension rates are especially high in African
Americans. Blood pressure values usually increase with age. There are many treatment
options for hypertension, and lifestyle modifications such as proper diet and exercise,
as discussed in this chapter, are key to achieving optimal blood pressure values (18).
High Cholesterol
Elevated levels of cholesterol in the blood contribute to the development of CVD. Values
above 200 milligrams per deciliter (mg/dL) increase risk for CVD. Unfortunately, nearly
31 million U.S. adults have cholesterol values above 240 mg/dL (15). In addition to the
importance of assessing the total amount of cholesterol in the blood, it is common to
check for levels of low-density lipoprotein (LDL) cholesterol, which is often referred
to as “bad” cholesterol, and high-density lipoprotein (HDL) cholesterol, which is often
referred to as “good” cholesterol. Low-density lipoprotein values below 100 mg/dL
and HDL values above 60 mg/dL are desirable. Individuals with CVD should strive
for even lower LDL values to decrease their risk of having a cardiovascular event (21).
While proper nutrition and regular exercise are important lifestyle modifications to
help reach optimal cholesterol levels, many adults with CVD also require medication
to get their LDL levels down to an acceptable range. If your cholesterol is too high,
you should work with your health care provider to take steps to lower your levels to
recommended ranges in to order decrease your risk of having a cardiovascular event.
The most common class of medications used is known as statins. In rare situations,
statin use can lead to rhabdomyolysis (skeletal muscle protein is abnormally released
into the blood, with subsequent damage to the kidneys). W hen someone taking a
statin performs exercise, muscle discomfort or pain could be a result of the medication
rather than the exercise. People in this situation should report any uncommon muscle
discomfort or pain to their health care provider.
Physical Inactivity
Having a sedentary lifestyle is major risk factor for CVD. Nearly 31 percent of adults
in the United States do not engage in any leisure-time physical activity (15). This is a
major public health issue. Having a high level of habitual physical activity has its own
independent health benefits, but high activity levels also favorably influence several
other risk factors such as obesity, prediabetes, high cholesterol, and high blood pres-
sure. Exercising regularly also helps to maintain mobility in old age and to prevent
frailty. Quality of life measures are higher in adults who exercise regularly. The standard
recommendation is for adults to get at least 150 minutes of moderate-intensity aerobic
activity per week, which can be accomplished with brisk walking, or 75 minutes of
vigorous-intensity exercise per week (25). Additional details regarding exercise recom-
mendations are provided later in this chapter.
Obesity
Excess body weight is a leading cause of death and disability in the United States.
Being overweight or obese makes it more likely that you will have other cardiovascular
risk factors. In particular, people who are overweight or obese are far more likely than
others to have type 2 diabetes. Sixty-nine percent of adults in the United States are
classified as overweight or obese, and these high rates are viewed as a public health
crisis. Unfortunately, far too many children are classified as overweight or obese;
approximately 32 percent of children between 2 and 19 years of age fall into this cat-
egory. Sadly, obese children usually become obese adults (15).
Prediabetes and Diabetes

Fasting blood glucose (i.e., sugar) should be less than 100 mg/dL for children and adults.
Values higher than this suggest prediabetes or diabetes. The latest statistics suggest that
21 million adults have diagnosed diabetes, 8 million have undiagnosed diabetes, and
81 million have prediabetes (15). Those with prediabetes have fasting blood glucose
values between 100 and 125 mg/dL; those with diabetes have fasting blood glucose
values greater than or equal to 126 mg/dL (2). Having diabetes dramatically increases
your chances of developing CVD. Fortunately, regular exercise and proper nutrition
can help prevent the development of diabetes.
Diet
A healthy diet provides many potential benefits for health and for risk factor reduction.
The relationships between nutrition choices and cholesterol levels, blood pressure,
and heart disease highlight the value of heart-healthy eating (as discussed in greater
detail in the next section).
Healthy Approaches to Managing CVD

Diet and physical activity are two important lifestyle factors that promote cardiovascular
health (11). These are two lifestyle factors over which you have control. Nutrition and
exercise can contribute to optimizing the health of your heart and blood vessels, as
well as your overall fitness.
Focusing on Nutrition
Nutrition plays an important role in cardiovascular health. Poor nutrition is considered
a risk factor for elevated cholesterol levels, high blood pressure, and heart disease.
Unfortunately, the average American diet increases risk for all of these conditions. The
typical American diet is high in refined grains, added sugars, and red and processed
meats while falling short in key food groups such as vegetables, fruits, whole grains,
and dairy (22). In particular, you should thoughtfully review the composition of your
diet and consider changing the types of fats you eat and lowering your sodium intake
and the calories you consume while increasing whole grains, lean proteins, fruits, and
vegetables to promote optimal heart health. Indeed, research has shown that a healthy
dietary pattern is beneficial for reducing CVD risk (22).
Heart-Healthy Dietary Recommendations

Consuming a heart-healthy diet is not as difficult as it sounds if you carefully consider
the types of foods you should include. For instance, selecting whole grains over refined
grains is a great first step. Whole grains are found in many foods, including cereals, grains,
pasta, and brown rice (e.g., look for the word “whole” in front of the type of grain).
Aim for at least three servings of whole grains a day. Further, whole grains provide
fiber, which includes two types: soluble and insoluble. Soluble fiber can help to
lower LDL-cholesterol levels. Good sources of soluble fiber include oatmeal, fruits,
vegetables, and kidney beans. Total fiber intake should be in the range of 20 to 30
grams, with 10 to 25 of those grams coming from soluble fiber sources (12). When it
comes to fruits and vegetables, aim for five servings a day. Select a variety of colorful
fruits and vegetables to increase your intake of nutrients. Sources can include fresh,
frozen, or dried fruit and fresh, frozen, or canned vegetables without added fat or
salt. Remember, sodium is often added to canned vegetables. For protein, select lean
protein sources, options include both animal and plant based foods. Lean cuts of beef
and pork (loin, leg, round, extra-lean ground beef), skinless poultry, fish, and venison
are good animal-based choices, while dried beans and peas, nuts and nut butters, egg
whites, or egg substitutes constitute great plant-based sources of protein. Adequate
protein is important in the diet, although too much can be detrimental as it provides
excess calories that are stored as fat.
Q&A
Are fruit juices an ideal source to meet serving
recommendations for fruit consumption?
While fruit juices do come from fruit, they also provide a lot of calories and contain no
fiber, so it is best to get fruit from whole sources.
Fat and Cholesterol Recommendations While most people have heard the recommen-
dation to eat a low-fat, low-cholesterol diet, or a heart-healthy diet, you may not know
that the source of fat in your diet is the most important consideration as opposed to
overall content. Health agencies such as the Academy of Nutrition and Dietetics (AND)
and the AHA recommend keeping dietary fat between 25 and 35 percent of your daily
caloric intake. While this may not seem low enough to you, the type of fat you con-
sume is very important to heart health. Several types of dietary fat exist, as discussed
in chapter 3. Saturated fats contribute to the blocking of your arteries by increasing
LDL-cholesterol levels. Several large research studies have revealed that for every 1
percent increase in calories from saturated fatty acids as a percent of the total calories
consumed, LDL-cholesterol levels rise about 2 percent in individuals who have high
blood cholesterol levels (12). For every 1 percent reduction in saturated fatty acid intake,
serum cholesterol is reduced by approximately 2 percent. Therefore, AHA and the
American College of Cardiology both recommend that less than 7 percent of your daily
calories come from saturated fats (11). Saturated fat is predominantly found in animal
sources such as meat and dairy products including fatty beef, lamb, pork, poultry with
skin, beef fat, lard, and cream, butter, and cheese (5). Another type of fat called trans
fat should be consumed as little as possible because it tends to increase LDL-cholesterol
similarly to saturated fatty acids (11), as well as decrease HDL cholesterol (6). If you
see the words “hydrogenated” or “partially hydrogenated” on the ingredient list for a
food, that food item contains trans fats. Examples of foods containing trans fat include
stick margarine, shortening, some fried foods, doughnuts, cookies, crackers, muffins,
pies, and cakes. You should limit your intake of these types of products. Finally, your
cholesterol intake is still important to consider. Cholesterol not only comes from the
foods you eat but can also be produced by the body. Limiting your body’s production
of cholesterol and reducing blood cholesterol levels are best achieved by reducing your
cholesterol and dietary saturated fat intake. Cholesterol is found in foods such as meat
(particularly those with lots of visible fat); processed meats such as sausage, bologna,
salami, and hot dogs; egg yolks; whole milk; cheeses; shrimp; lobster; and crab. You
can easily lower the cholesterol content of your diet by choosing lean cuts of meat
with minimal visible fat and leaner cuts of beef such as round, chuck, sirloin, or loin.
So, if saturated and trans fats as well as cholesterol are the types of fat you should
limit, what should you consume? Unsaturated fats are recommended to make up most
of the fat you consume (as covered in chapter 3). These fats are known as monoun-
saturated and polyunsaturated fats. Monounsaturated fats can be found in oils such
as canola, peanut, and olive oil. Polyunsaturated fats are generally found in vegetable
oils but also include the omega-3 fats. Omega-3 fats are found in several types of fish
including salmon, tuna, mackerel, herring, lake trout, albacore tuna, and sardines but
can also be found in oils including canola and soybean. Omega-3 fats are thought to
decrease your risk of heart disease; adding two servings of baked or grilled fish (about
3.5 ounces or about 100 grams) to your diet each week is one way to increase your
intake of healthy fats such as the omega-3 fats and is recommended by the AHA (4).
If you are unable to get your omega-3s from fish, your health care provider may rec-
ommend fish oil supplements. The AHA recommends that people with heart disease
get 1 gram of omega-3 fatty acids from a combination of EPA and DHA (two types of
omega-3 fats) daily (9).
Dietary Sodium Recommendations While lowering your intake of foods such as satu-
rated fat that increase cholesterol levels in the body is important, lowering sodium intake
Q&A
What are some ways to reduce sodium consumption?
If you add table salt to your food, a great place to start is to get rid of the salt shaker,
though this will not be enough. Shopping wisely and reading labels are very important.
Looking for labeling on packages that say “very low sodium,” “low sodium,” “lite in
sodium,” “reduced sodium,” “sodium-free,” or “salt-free” is a great way to reduce
sodium consumption.
is equally so. Most Americans consume far too much sodium. The U.S. Department
of Agriculture estimates that the current average intake for both men and women is
~3,300 milligrams of sodium (23). Many organizations recommend sodium reduction,
including AHA, AND, and the World Health Organization. The Dietary Guidelines for
Americans recommends 2,300 milligrams of sodium or less per day; and for those
with established hypertension, a lower target of 1,500 milligrams per day is the aim
(22). These recommendations are based on research studies that have documented a
decline in blood pressure with dietary sodium restriction (9, 20). More recently there
has been a push to recommend the 1,500 milligrams per day level for most Americans.
So, where does all this sodium come from? Well, 75 percent of typical sodium intake
comes from processed, prepackaged, and restaurant foods. Most food items found in
a box or a can contain sodium (even breakfast cereals!). Therefore, looking closely at
food labels and comparing products to find one with less sodium is recommended.
Other Recommendations Weight control is also important for decreasing your risk
for CVD or even for managing your heart disease or blood pressure (8). Anyone who
is overweight or obese (to check your body mass index [BMI], see p. 352-353) should
focus on reducing total calorie intake and burning more calories through exercise.
Studies have reported that weight loss can lower blood pressure, as well as improve
overall cardiovascular health (for more details on weight management, see chapter 18).
A critical review of your own diet and the decision to consume fruits, vegetables, and
whole grains in preference to high-fat, highly processed options are very conducive
to weight loss.
Finally, there has been speculation about the benefits of alcohol in relation to heart
health. The AHA recommends moderation when it comes to alcohol consumption.
This corresponds to one to two drinks per day for men and one drink per day for
Q&A
What about red wine and heart disease?
Some researchers have suggested that red wine may be associated with the reduced
mortality seen with heart disease in some populations. Unfortunately, it is not clear if
it is truly the wine or the grapes themselves or other components in red wine that may
contribute to the reduced mortality. Further, it is difficult to separate out other lifestyle
factors that may play a role. There has been evidence to suggest that drinking wine or
alcohol in some populations can increase HDL cholesterol. However, regular exercise can
do the same and has many more benefits.
women (8). Drinking too much alcohol can increase some fats in the blood (i.e., tri-
glycerides). In addition, alcohol intake can influence blood pressure. For those who
consume alcohol on a regular basis, reducing alcohol intake has been shown to lower
resting blood pressure.
Heart-Healthy Diet Plans

There are many heart-healthy diets that are recommended for people who have heart
disease or high blood pressure. One diet called Therapeutic Lifestyle Change, or TLC,
may be recommended to you by your health care provider if you have high blood cho-
lesterol or known CVD (16). This diet emphasizes reduced saturated fat and cholesterol
intake with consumption of plant stanols/sterols and increased soluble fiber (see table
12.2). This diet was designed to lower LDL-cholesterol levels in the body. Consump-
tion of plant stanols/sterols in the amount of 2 to 3 grams per day has been shown to
lower LDL cholesterol by 6 to 15 percent (12). Further, fiber is important to consider,
particularly soluble fiber. Research has shown that an increase in soluble fiber of 5 to 10
grams per day is associated with a 5 percent reduction in LDL cholesterol (26). Finally,
total calorie (energy) intake should be adjusted to maintain a healthy body weight,
and physical activity should be included to expend at least 200 kilocalories per day.
If you have elevated blood pressure, your health care provider may talk to you
about the DASH diet or Dietary Approaches to Stop Hypertension diet (17). This diet
evolved from several research studies conducted in the 1990s that showed the effect of
this diet on blood pressure (9, 20). These dietary trials emphasized a low-sodium diet
with consumption of foods rich in potassium, calcium, and magnesium. A 2,000-calorie
DASH diet provides 4,700 milligrams of potassium, 1,240 milligrams of calcium, 500
milligrams of magnesium, 90 grams of protein, 30 grams of fiber, and 2,400 milligrams
of sodium. Potassium, in particular, has been shown to have blood pressure–lowering
properties (1). Food sources of potassium include milk, meat, fish, fruits (e.g., bananas,
oranges, and other citrus fruit), and vegetables (e.g., potatoes, broccoli, carrots) (24).
Information on the DASH diet, including sample menus, can be found on the AHA
website or the National Heart, Lung, and Blood Institute (of the National Institutes of
Health) website (go to www.nhlbi.nih.gov and enter DASH into the search window).
This site includes specific examples of healthful eating habits. In general, the recom-
mendation is to eat several servings of fruit, several servings of vegetables, several serv-
ings of grains (with an emphasis on whole grains), and fat-free or low-fat milk products
daily. You should limit fat, oils, and sweets and incorporate lean meats, poultry, and
TABLE 12.2 Therapeutic Lifestyle Change Diet Recommendations

Food group Recommended intake
Saturated fat <7% of total daily calories
Trans fat As little as possible
Cholesterol <200 mg
Total fat 25 to 35% of total daily calories
Carbohydrate 50 to 60% of total daily calories
Protein 15% of total daily calories
Fiber 25 to 30 g/day
Source: U.S. Department of Health and Human Services, National Heart, Lung, and Blood Institute, 2005.
fish into your diet. The overall recommendation for hypertensive adults is to adopt
the DASH eating plan; the number of servings for each of the food group categories
depends on your overall caloric intake (see table 12.3 for some general guidelines for
the number of servings from various food groups). DASH is organized by servings for
most food groups. The following are examples of DASH servings:
• Grains—1 ounce or equivalent; 1 slice bread
• Fruits—1/2 cup cut-up fruit or equivalent; 1 medium fruit
• Vegetables—1/2 cup cooked vegetables or equivalent; 1 cup raw leafy vegetables
• Meats, poultry, and fish—1 ounce cooked meats, poultry, or fish or one egg
• Nuts, seeds, and legumes—2 tablespoons peanut butter, 1/3 cup or 1 1/2 ounces
of nuts, 1/2 cup cooked beans, or 1 cup bean soup
• Fats and oils—1 teaspoon soft margarine or vegetable oil, 1 tablespoon mayon-
naise, 1 tablespoon regular salad dressing or 2 tablespoons low-fat dressing
• Sugars—1 tablespoon jam or jelly, 1/2 cup regular gelatin, or 1 cup regular lem-
onade
There are a few additional considerations related to diet if you are on medication.
For instance, individuals who are on warfarin (i.e., Coumadin) should keep their vita-
min K intake consistent to maintain stable levels of the drug in their body. Vitamin K
is found in green leafy vegetables such as kale, spinach, Swiss chard, romaine lettuce,
green leaf lettuce, mustard greens, and collards, as well as broccoli and asparagus.
People taking diuretics may experience increased frequency of urination and as result
may excrete more minerals, such as potassium, calcium, phosphorus, and magnesium,
in their urine. Consult with your health care provider if you have any concerns before
making any changes to your diet.
TABLE 12.3 DASH Eating Plan for Various Calorie Levels

Number of food servings by calorie level per day
(unless noted as on a weekly basis)
Food group 1,600 calories 2,000 calories 2,600 calories 3,100 calories
Grains 6 6 to 8 10 to 11 12 to 13
Vegetables 3 to 4 4 to 5 5 to 6 6
Fruits 4 4 to 5 5 to 6 6
Fat-free or low-fat 2 to 3 2 to 3 3 3 to 4
dairy products
Lean meats, 3 to 4 or less 6 or less 6 or less 6 to 9
poultry, and fish
Nuts, seeds, and 3 to 4 per week 4 to 5 per week 1 1
legumes
Fats and oils 2 2 to 3 3 4
Sweets and added 3 or less per 5 or less per ≤2 ≤2
sugars week week
Maximum sodium 2,300 mg/day 2,300 mg/day 2,300 mg/day 2,300 mg/day
limit
Source: U.S. Department of Health and Human Services, National Heart, Lung, and Blood Institute.
Focusing on Physical Activity

High levels of habitual physical activity and structured exercise improve functional
capacity and can help forestall the inevitable age-related declines in physiological
function. Habitual physical activity and exercise also favorably influence many of the
risk factors for CVD. This section focuses on exercise considerations for individuals
with CVD.
Precautions for Exercise

Many individuals with heart disease, or risk factors for heart disease, have concerns
related to cardiovascular events, such as a heart attack, when engaging in physical
activity. An increased risk is seen particularly when people who are sedentary or who
have CVD do vigorous-intensity exercise. This risk decreases, however, with regular
physical activity (2). Thus, starting with low to moderate exercise and progressing
gradually is key to promote safety along with improvements in health and fitness.
Proper screening is important for anyone about to begin an exercise program. To
promote safety, individuals with a history of CVD should have medical clearance before
beginning an exercise program. The medical clearance should include a medical exam
by a health care professional, and very often an exercise test is also performed (2). If
you have CVD, you may have started your exercise program in a cardiac rehabilitation
facility. The principles that were used to design your exercise program in the cardiac
rehabilitation program are likely similar to the principles discussed in this chapter.
Physical Activity Recommendations

Physical activity recommendations are similar in many ways to what has been pre-
sented in earlier chapters, although some special considerations for those with CVD
are discussed in this section. A complete exercise program includes aerobic exercise,
resistance training, and flexibility and neuromotor exercises.
Aerobic exercise should be performed at least three, but preferably most, days of
the week. Exercising more frequently than three days per week can be helpful for
people who want to lose weight because more frequent exercise causes expenditure
of more calories. For those with high cholesterol, ACSM recommends at least five days
per week to help maximize caloric expenditure. Also, each exercise bout can lower
blood pressure for several hours, so exercising more frequently (five to seven days per
week) can help persons with hypertension (2).
Aerobic exercise intensity will vary from person to person, but generally you should
strive to perform moderate-intensity exercise, which corresponds to an exertion level
of 5 or 6 on a 10-point scale (see chapter 5 for more information on intensity). Several
points regarding intensity need to be emphasized (1). If you have been diagnosed
with chronic angina by a health care provider and the provider is aware that you
have some chest discomfort with exercise, the recommendation will likely be to keep
your heart rate 10 beats below the chest discomfort threshold (2). Medications such as
beta-blockers can lower your resting heart rate and lower your heart rate response to
exercise. If you take these medications, you may not be able to achieve a high heart
rate during exercise. Don’t worry, though—you will still derive benefit from the exercise
session and can focus on your perception of effort rather than heart rate (3). Medica-
tions such as diuretics (so-called water pills) can cause some individuals to become
volume depleted, can alter electrolyte levels such as potassium, and can cause some
to feel dizzy when they stand up or after an exercise bout. Your health care provider
will regularly check your electrolyte levels, but you should let your doctor know if you
get dizzy or light-headed after an exercise bout (2).
A general recommendation for exercise session duration is between 20 and 60 min-
utes, although you can begin with only 5 to 10 minutes per session and then gradually
build up. If you are interested in weight loss, you probably want to get as close to 60
minutes per session as you can in order to maximize the calories that you burn. Also,
you can strive for one continuous session or several sessions of at least 10 minutes
each throughout the day (2).
Aerobic activities should form the backbone of your exercise routine. A reasonable
goal for most adults is to expend about 1,000 calories (kcal) per week with the aerobic
exercise program (or higher if your goal is to lose weight) (see chapter 5, p. 93, for
steps to calculate the number of calories burned). This will vary depending on your
weight, and it is important to emphasize that you will derive health benefits even if
you are well below this value. No standard rate of progression is recommended for
all individuals. The key is that the rate of progression for intensity and duration be
should gradual to avoid injury (2).
Another way to reduce the risk of injury is to ease into and out of your exercise
session. Warm-up should consist of low-intensity activities for approximately 5 to 10
minutes, typically doing the conditioning activity at a lower intensity than during the
conditioning phase. An example is a period of slow walking prior to engaging in a
more brisk pace for the conditioning phase. Following the conditioning activity, a
cool-down should consist of low-intensity activity for approximately 5 to 10 minutes.
Stretching and range of motion activities can also be incorporated into the warm-up
or cool-down but should follow rather than precede the light activity.
The focus in this section thus far has been on aerobic exercise training, but it is
important to highlight that resistance exercise training is also recommended on two
to three days per week for individuals with CVD. Resistance exercise training should
be included for improved muscle strength; however, isometric exercises (exercises in
which a contraction is maintained or held in one position) should generally be avoided
because they can lead to excessive increases in blood pressure. The intensity should
generally be moderate. Remember to breathe normally while lifting (i.e., don’t hold
Q&A
Are there any special exercise considerations for those with
high cholesterol or high blood pressure?
The general principles of the exercise prescription detailed in this chapter also apply to
individuals with dyslipidemia (i.e., high cholesterol). However, typically, healthy weight
maintenance is emphasized for individuals with high cholesterol. This means that caloric
expenditure during the exercise session should be increased; in general, this is accom-
plished by exercising five or more days per week (rather than only three times) and
exercising for 50 to 60 minutes per session (rather than 20 to 30 minutes).
Individuals with high blood pressure also benefit from regular exercise. Each exercise
session can lead to a reduction in blood pressure; therefore near-daily or daily exercise is
recommended (five to seven days per week). Moderate exercise intensity is also recom-
mended; high-intensity exercise is not needed to derive the blood pressure–lowering
effect of exercise. However, since blood pressure can decline immediately after exercise,
an active cool-down is important to prevent blood pressure from declining too much.
your breath when lifting). For those with high cholesterol or high blood pressure,
typically two to four sets of 8 to 12 repetitions for each of the major muscles groups
are recommended (2). For additional information on resistance training and examples
of exercises for the various muscle groups, see chapter 6.
Flexibility training is also beneficial for all adults, including those with CVD. In addi-
tion, although there are no recommendations unique to persons with CVD, inclusion
of neuromotor exercise may be considered as part of a general exercise program. More
information on flexibility and neuromotor exercises is presented in chapters 7 and 8 (2).
While the focus of this section is on the components of a structured exercise program,
it is important to adopt a physically active lifestyle in general. Sedentary behaviors (i.e.,
a lot of sitting) can be detrimental, even in people who exercise regularly. Pedometers
are one way to help promote regular physical activity, and most guidelines suggest a
reasonable goal of 5,400 to 7,900 steps per day (2).
Influence of Medications
Sometimes lifestyle changes—the front line in cardiovascular risk reduction—are just
not enough. You may need adjunctive drug therapy to better control certain risk fac-
tors. Of course, taking medication(s) does not take the place of the positive lifestyle
modifications discussed in this chapter. Keep focused on heart-healthy nutrition choices
and regular physical activity, understanding that medications may be needed in addi-
tion to those lifestyle behaviors to achieve goals.
Although a detailed description of cardioprotective drugs is outside the scope of this
chapter, this section discusses medications used to address high cholesterol and high
blood pressure. With any medication, additional considerations are the potential for
interactions with food or other medications and for side effects or adverse reactions.
Because of the complexity of this issue, ongoing consultation with your health care
provider and pharmacist is recommended.
Lipid-Lowering Medications
Various types of drugs can be used to lower cholesterol, and they act on the body
in differing ways. Many of the lipid-lowering drugs affect activity in the liver, so liver
function should be routinely checked as a precaution against liver damage. One class
of lipid-lowering medications is the statin drugs. Statins are powerful medications
used to treat high blood cholesterol levels. These drugs block cholesterol production
in the liver. Because the body needs a certain amount of cholesterol to function, it
compensates by drawing on cholesterol present in the bloodstream. This reduces the
amount of cholesterol that could damage arteries. Statins do have a downside. In rare
cases, statins can cause elevations in some liver enzymes and ultimately result in liver
damage. Thus, patients who use statin medications should have their liver enzymes
evaluated once or twice yearly. In addition, statins are associated with muscle inflam-
mation, a condition called rhabdomyolysis. The usual complaint is muscle soreness or
pain. When someone who is exercising is taking a statin, muscle discomfort or pain
may be a result of the medication and not the exercise. If you take a statin and notice
any uncommon muscle discomfort or pain, report it to your health care provider.
Blood Pressure–Lowering Medications

Health care providers use several classes of medication to lower blood pressure, and
most individuals with hypertension take more than one to control blood pressure.
Beta-blockers are one such medication. In addition, beta-blockers are used to relieve
angina (chest discomfort) and to ward off heart rhythm disturbances. Beta-blockers
decrease the work of the heart by inhibiting the activity of the sympathetic nervous
system, which is responsible for increasing heart rate and blood pressure. Thus, both
heart rate and blood pressure are suppressed in individuals taking beta-blockers. As
a result, heart rate ranges are often not used to set intensity. An option to consider is
the use of the relative scale (e.g., working at a level 5 on a 10-point scale) as discussed
in chapter 5.
Other common medications used to help lower blood pressure include the following:
• Diuretics, commonly referred to as water pills, which increase urine output
• Angiotensin-converting enzyme (ACE) inhibitors, which block the production of
a hormone that can elevate blood pressure
• Calcium channel blockers, which relax blood vessels
These medications lower blood pressure through different mechanisms of action.
How each person responds to a given medication varies, so your health care pro-
vider will choose the most appropriate medication(s) for you. Your response will be
monitored, and often dosage or type of medication will be adjusted to achieve blood
pressure goals.
As reviewed in this chapter, a healthy diet and regular physical activity are both
critical to achieve optimal cardiovascular health. Positive lifestyle choices are espe-
cially important for those with CVD, including heart disease and stroke. Proper diet
and regular exercise favorably influence multiple risk factors and therefore lower your
risk for disease. Adopting a healthy lifestyle will cause you to feel better, have more
energy, and have an improved quality of life.
THIRTEEN
Diabetes
Diabetes is a common disease that is characterized by elevated blood glucose. More

casually, this is often referred to as high blood sugar. Normally, after you eat, some of
the food is broken down into glucose (a sugar) and is transported through the body in
the bloodstream. This increase in blood glucose triggers the pancreas, a small organ
in the abdomen, to release insulin. Insulin is a hormone needed to move the glucose
into the body cells to either be used or be stored as energy for later use. In general,
diabetes results from your body’s inability to produce insulin (type 1) or to use the
insulin properly to lower blood glucose levels to normal (type 2) (2).
Over 29 million Americans have some type of diabetes, and another estimated
86 million people have prediabetes, or slightly elevated blood glucose levels (44).
Approximately 90 percent of people with diabetes have type 2. The remaining 10
percent have type 1 diabetes, which tends to occur in younger people, although it can
develop at any age. Other categories of diabetes exist, including gestational diabetes,
which occurs during pregnancy (2).
If you are reading this chapter, either you have diabetes or someone important to you
does. After diagnosis, it’s common to feel shocked, concerned, frustrated, sad, angry,
or a combination of emotions. A diabetes diagnosis, however, can be an opportunity
to examine how to take charge of your health. Although there is no magic wand to
make diabetes disappear, exercise and attention to proper nutrition are two vital fac-
tors in managing diabetes and preventing its possible health complications. Exercise
is the mainstay of treatment to improve insulin resistance and the effectiveness of any
diabetes medications that you take (43). Diet, along with exercise, is also important
in managing all types of diabetes and even potentially preventing type 2 diabetes (3).
This chapter addresses how to safely include physical activity in your life and provides
general nutrition guidelines for diabetes management. Insulin and various oral or other
diabetes medications are discussed as well.
279
Causes of Diabetes
The origin of type 1 diabetes differs from that of type 2 diabetes. Type 1 diabetes is an
autoimmune disease, which occurs when your body attacks its own cells (2). In type
1 diabetes, the cells in the pancreas that produce insulin are destroyed. Thus, insulin
cannot be produced to lower your blood glucose after meals and snacks. As a result,
blood glucose is not able to enter the cells, causing glucose levels in the blood to
become elevated. A high level of glucose in the blood is called hyperglycemia. Hyper-
means a high level, and glycemia refers to blood glucose concentrations. As a result
of the deficiency in insulin production, type 1 diabetes must be treated with insulin,
given as injections, delivered via an insulin pump, or sometimes inhaled.
Type 2 diabetes occurs when body cells cannot properly use the insulin produced
by the pancreas (2). This is called insulin resistance (i.e., impaired insulin action in
which body cells are resistant to the action of insulin). Insulin normally allows glucose
to enter cells in the body to provide energy; but with insulin resistance, the glucose
cannot enter the cells and thus remains in the blood. In type 2 diabetes, the body’s
ability to produce insulin usually decreases over time, which also contributes to hyper-
glycemia. As a result, some people with type 2 diabetes must also take supplemental
insulin to control their blood glucose levels.
Obesity is associated with the development of type 2 diabetes, in particular upper
body fat stores (i.e., an apple-shaped physique) (43). In the past, type 2 diabetes was
called adult-onset diabetes because of the typically older age of onset. Unfortunately,
the increased incidence of obesity and sedentary lifestyles has resulted in type 2 dia-
betes developing at earlier ages (6), thus exposing people to elevated blood glucose for
longer periods of time and increasing their risk of health complications, such as kidney,
eye, nerve, and heart disease. Other factors in addition to excessive body weight and
inactivity increase the chances of developing diabetes (2):
• Prediabetes (see the sidebar How Do I Know If I Have Prediabetes or Diabetes?)
• Age (greater than 45 years old)
• Family history (parent or sibling)
• Other health concerns, including low high-density lipoprotein cholesterol, high
triglycerides, high blood pressure
How Do I Know If I Have Prediabetes or Diabetes?

Blood glucose exists on a continuum from normal to elevated (diabetes). Prediabetes is
diagnosed when the fasting blood glucose is above normal (greater than 100 mg/dL) but
below the cutoff for diagnosing diabetes (126 mg/dL) (2). If your glucose level is in this range,
you are at a higher risk for cardiovascular disease in addition to developing type 2 diabetes
(33). Although a diagnosis of prediabetes increases your risk, it does not mean that type 2
diabetes is unavoidable or that prediabetes is not reversible. Losing weight and increasing
your physical activity level will not only lower your risk for cardiovascular disease but also
decrease your likelihood of progressing to fully developed type 2 diabetes (32). Losing at
little as 5 percent of body weight (for example, 10 pounds [4.5 kg] for someone weighing
200 pounds [~90 kg]) has been found to decrease the risk of developing type 2 diabetes
and other obesity-related complications in people who are overweight (35).
Diabetes 281
Exercise plays a pivotal role in preventing as well as managing diabetes.
• Certain racial and ethnic groups, including non-Hispanic blacks, Hispanic Ameri-
cans, Asian Americans and Pacific Islanders, American Indians, and Alaska Natives
• Women who had gestational diabetes or have had a baby weighing 9 pounds (4
kg) or more at birth
Although a number of factors cannot be changed (e.g., your race or age), you can
control your body weight and physical activity level. These factors are the focus of
this chapter.
Healthy Approaches to Managing Diabetes

Physical activity and diet are two important lifestyle factors for anyone with type 1 or
type 2 diabetes. This section discusses how both exercise and nutrition can help you
manage your diabetes as well as improve your health and fitness.
Weight loss may be a useful goal for people with type 2 diabetes who are overweight,
and preventing excessive weight gain if you have type 1 diabetes can help keep your
insulin action high and your insulin needs lower (9). Sustaining a weight loss of as
little as 5 to 7 percent of body weight can lead to a decrease in insulin resistance
and improvement in blood glucose control, therefore allowing for a reduction in the
amount of medication taken (37). Weight management is discussed in detail in chapter
18; therefore the nutrition focus in this chapter is on the benefits of balancing carbo-
hydrates, fats, and proteins in your diet to control blood glucose levels.
Dietary Macronutrients
The three macronutrients that provide energy for activity and routine body function-
ing are carbohydrates, fats, and proteins. Everyone, including persons with diabetes,
benefits from an appropriate balance of these three nutrients. Obviously, because dia-
betes results from a break in the link between food eaten and the body cells receiving
energy, diet is a major consideration in managing diabetes. Food choices do not need
to be a frustrating mystery—just giving your diet some extra attention will allow for
better control of the disease.
The macronutrients supply your body with energy or calories, although each of
these nutrients has a different primary role. Protein helps to build muscle, while fat
is important as a source of stored energy and contributes to the health of your brain,
nerves, hair, skin, and nails. Carbohydrate is a major fuel source for your body, espe-
cially during physical activity, and is the primary supplier of energy for your brain,
nerves, and muscles.
While each of these nutrients affects your blood glucose in different ways, carbohy-
drates in your diet have the greatest impact on the amount of glucose in your blood
because they are turned into glucose quickly. You should check your blood glucose
before and after meals to learn how foods affect your blood levels, particularly those
containing a lot of carbohydrate (such as potatoes, bread, rice, and pasta). Focus on
keeping portion sizes in check, which is helpful if weight loss is a goal and also helps
manage your blood glucose levels by providing a good balance of carbohydrate, fat,
and protein.
Fiber Intake
Dietary fiber, found in plant-based foods, is also a critical component of the meal plan
for anyone with diabetes. Fiber cannot be digested completely because it resists acids
and other digestive enzymes in the stomach and thus does not add extra calories to
your diet. Fiber is found in foods such as oats, oat bran, ground flaxseed, beans and
fruits, wheat bran, apple peel, and most vegetables.
Dietary fiber has many health and metabolic benefits (39). Fiber adds bulk and
helps move food waste out of the body more quickly. Fiber also helps you feel full and
can support your weight loss efforts. From a diabetes and health standpoint, dietary
fiber may reduce blood glucose and cholesterol, all while slowing the digestion of
carbohydrates to glucose, thereby keeping your blood glucose more stable. A high
intake of dietary fiber, specifically cereal and fruit fiber, has been shown to lower the
risk of heart disease by trapping fat and cholesterol during the digestive process and
eliminating cholesterol through the stools. A good target intake is at least 20 to 35
grams of fiber per day.
Carbohydrate Intake
Your first reaction might be to avoid carbohydrates as a way to keep your blood glucose
levels in check, but your body needs the fiber that is found in carbohydrate-based plant
foods. Carbohydrates are also your body’s first choice of fuels during many physical
activities, and not having enough in your diet may limit your ability to exercise opti-
mally. Many people with diabetes count the grams of carbohydrate in foods to help
Diabetes 283
Q&A
How can I know how much carbohydrate is in a food item?
To determine the grams of carbohydrate in a given product, consult the package label.
Be sure to check the serving size because serving sizes can be quite small—you may
actually consume more than just one serving in a meal. For more details on reading food
labels, see chapter 3.
them control their blood glucose levels, and others choose carbohydrates based on
the glycemic index (how rapidly the food item raises blood glucose levels) (8). The
exact amount of carbohydrate you should consume varies based on how active you
are, the medications you take, and your overall insulin action. Typically, starches and
sugars are factored into your daily total, whereas fiber and nonstarchy vegetables are
not. Examples of nonstarchy vegetables are salad greens, peppers, tomatoes, beans,
carrots, cauliflower, and onions.
As you review food labels for the number of carbohydrates in a given product, you
may run across “sugar-free” products that contain sugar alcohols, which are reduced-
calorie sweeteners (usually about half the number of calories of sugar). Your blood
glucose response to different products may vary; but in general, sugar alcohols (like
sorbitol) have less of an impact on your blood glucose level than other carbohydrates.
Although helpful in reducing calories and the effect on your blood glucose, sugar alco-
hols are not completely calorie-free and may cause a laxative effect or other intestinal
symptoms in some people.
Along with carbohydrates, do not forget to include proteins as well as fats to bal-
ance your meals, manage your body weight, and control your blood glucose levels
most effectively. If your goal is to lose weight, the calories you consume must be less
than the calories your body uses for basic functions, daily activities, and exercise. If
some of your diabetes medications are causing you to gain weight (or keeping you
from losing weight), talk to your health care provider about which medications may
help you lose weight while controlling your blood glucose.

Exercise plays a pivotal role in preventing as well as managing diabetes. Potentially
of even greater importance is the role that exercise can play in preventing the com-
plications often associated with diabetes; the benefits of exercise for those who have
diabetes are well documented (12, 45). Health care providers often prescribe exercise
for type 1 and type 2 diabetes in conjunction with medication, or exercise alone for
type 2 diabetes (16). Exercise can not only improve blood glucose levels and glycated
hemoglobin or HbA1c levels (see Blood Glucose Control and A1c), but also reduce
blood pressure and cholesterol levels, decrease the risk of heart disease, promote weight
loss, improve brain function, and enhance self-image. Exercise may also reduce the
amount of oral diabetic medications or the amount of insulin you require (3). Exercise
needs to be continued to be effective; once it is suspended, the physiological benefits
related to the control of blood glucose are lost within days (25).
Type 1 diabetes requires that blood glucose levels be fairly well controlled before
exercise (46). When glucose levels are poorly controlled, the liver’s production of glucose
Blood Glucose Control and A1c

Hemoglobin is a protein found inside red blood cells that carries oxygen around the body.
When blood glucose levels are high (as with diabetes), hemoglobin links with glucose that
enters the red blood cells. This is referred to as glycated hemoglobin or HbA1c (or commonly
just A1c) (2). The higher the glucose levels in the blood are, the greater the A1c percentage
is. Since red blood cells have a limited lifespan, looking at A1c levels can give a picture of
the average glucose control over two to three months. A1c cannot be used to check short-
term glucose levels (you need to use your blood glucose meter for those checks) but rather
gives more of an overall picture. The A1c for someone without diabetes is 4 to 6 percent,
but in those with diabetes it can be elevated to 10 percent or higher if glucose levels are out
of control. Your health care provider will help you establish a target value; generally, well-
controlled glucose is evident by an A1c less than 7 percent. Exercise is particularly important
in improving A1c levels. In general, for every 1 percentage point drop in A1c, you can reduce
the microvascular complications that affect the eyes, kidneys, and nerves by 40 percent (4).
increases, which can result in higher blood glucose levels during exercise. Higher blood
glucose levels can also occur transiently after very intense exercise, such as sprinting
or heavy resistance training (47). When blood glucose levels are controlled, moderate-
intensity exercise can reduce blood glucose by increasing blood flow to the muscles,
which increases the rate of glucose absorption into the cells (20).
Type 2 diabetes involves dual defects in insulin action (i.e., manner in which insulin
helps cells take up glucose from the blood) and insulin secretion (i.e., body’s ability
to secrete insulin) (2). Exercise plays a major role in the control of type 2 diabetes
(15). Being active significantly improves insulin action, and it decreases the amount
of insulin needed for your body to lower blood glucose levels. Even in insulin users,
improved insulin action can lead to decreases in the amount of insulin needed (46).
Weight loss can also decrease abdominal fat, which can further improve insulin action
and overall blood glucose levels.
Exercise is also well known to help prevent the onset of diabetes. People who have
prediabetes and a family history of diabetes should focus on both diet and exercise to
promote weight loss as a way to prevent type 2 diabetes. In one well-known study, the
Diabetes Prevention Program, people who had a high probability of developing diabetes
reduced their risk by 58 percent as a result of lifestyle interventions that included daily
exercise, changes in diet, and average weight loss of about 12 pounds (5.4 kg) (32).

Do you need to see your doctor before you start to exercise? To determine this, follow
preparticipation screening recommendations (see figures 2.1 and 2.2). In general, medi-
cal clearance is recommended if you have any signs or symptoms of disease, if you
haven’t been regularly active (even if you have no signs or symptoms of disease), or if
you are desiring to increase your current exercise program from moderate to vigorous
intensity (36). Whether you need medical clearance before beginning or whether the
screening in chapter 2 indicates that this is not necessary, recognize the value of regu-
lar moderate to vigorous activity in actually reducing your risk of a heart attack (even
if you have already had one) while realizing and respecting your limitations (15, 40).
Diabetes 285
If you have preexisting microvascular disease complications (eye, kidney, or nerve

disease) or macrovascular disease (disease of the large blood vessels, such as those of
the heart), you should not start a vigorous exercise program without being evaluated
by a health care professional first. Your doctor may want you to have a cardiac stress
test (i.e., treadmill test during which your heart rhythm is monitored) before exercis-
ing, particularly if you (15)
• are planning on participating in vigorous activities, not just easy or moderate ones;
• are over 40 years old (or over 30 if any of the following apply to you);
• have had diabetes for more than 10 years;
• have heart disease, a strong family history of heart disease, or high cholesterol;
• have poor circulation in your feet or legs (or lower leg pain while walking);
• have diabetic eye disease; kidney disease; numbness, burning, tingling, or loss
of sensation in your feet; or dizziness when going from sitting to standing;
• have not consistently controlled your blood glucose levels well; or
• have any other concerns about exercising, including joint pain, arthritis, or other
chronic health problems.
Some medical conditions related to diabetes may also influence exercise choices,
including diabetic retinopathy, peripheral neuropathy, and nephropathy. Annual dilated
eye exams done by an ophthalmologist can determine if you have any eye problems
and should be considered before the start of a vigorous exercise program (5). Dia-
betic retinopathy is a disease affecting the retina of the eye. If this disease is present,
certain activities should be avoided to prevent further damage (15). Mild background
retinopathy will not affect your exercise choices, but if you have moderate nonprolif-
erative diabetic retinopathy you will need to avoid exercises that unduly affect blood
Water-based activities can provide low-impact aerobic conditioning.

pressure (e.g., heavy resistance training) (16). Avoid contact sports and heavy lifting if
you have severe nonproliferative retinopathy. Anyone with unstable proliferative dia-
betic retinopathy should focus on low-impact cardiorespiratory exercises like walking,
swimming, and stationary cycling, and people should never do any exercise if they
have a retinal hemorrhage.
Another potential concern is peripheral neuropathy, which is nerve damage that can
alter the sensation of the hands and feet as well as your balance (17). Falls are more
common with this condition, as are joint and soft tissue injuries. Proper footwear is
a must to prevent blisters or ulcers. Inspect your feet both before and after exercise
for blisters or ulcers, using a mirror placed on the floor under your foot if that makes
it easier for you to see. If you have had foot ulcers or foot deformities, schedule an
Precautions for Exercising With Diabetes

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blood pressure,
pressure, avoidavoid activities
activities that
that cause
cause blood
blood pressure
pressure toto go
go up
up
dramatically, such
dramatically, such as as heavy
heavy weight
weight training,
training, head-down
head-down exercises,
exercises, and and anything
anything requir-
requir-
ing breath
ing breath holding.
holding.
• Wear proper footwear
• Wear proper footwear and and check
check your
your feet
feet daily
daily for
for signs
signs of
of trauma,
trauma, suchsuch asas blisters,
blisters,
redness, or other irritation.
redness, or other irritation.
• Immediately stop
• Immediately stop exercising
exercising if if you
you experience
experience bleeding
bleeding into
into your
your eyes
eyes caused
caused byby active,
active,
unstable proliferative retinopathy.
unstable proliferative retinopathy.
• Wear
• Wear aa diabetes
diabetes medicmedic alertalert bracelet
bracelet or or necklace
necklace withwith your
your physician’s name and
physician’s name and
contact information
contact information on on it.
it.
• Carry aa cell
• Carry cell phone
phone with with you
you so so that
that you
you can
can call
call someone
someone for for assistance
assistance if if needed.
needed.
Diabetes 287
appointment with a podiatrist to be measured for shoes that fit well. Lower-impact
activities, such as swimming and stationary biking, are preferred in these cases to limit
complications, although aquatic activities are not an option with unhealed ulcers (17).
Since diabetes may also result in nephropathy (kidney damage), a kidney evaluation
before starting an exercise program is suggested. One sign of kidney damage is the
presence of proteins in the urine. Kidney damage can be exacerbated by strenuous
activity because of the sudden increases in blood pressure, leading to further damage
to kidney function (29). Blood pressure medications called angiotensin-converting
enzyme (ACE) inhibitors or angiotensin receptor blockers protect kidney function and
may be considered when one is faced with these conditions (24).
Although avoiding hypoglycemia is the goal, at times your blood glucose levels may
drop. Always have some easily absorbed sources of glucose with you. When glucose
levels are low (less than 70 mg/dL), consume a glucose-containing product that will
rapidly become available in your blood (e.g., glucose tablets, hard candies, regular
soda, or juice). Since fat and protein slow down the movement of glucose from the
intestine into the blood, other snacks such as peanut butter and crackers or granola
bars are better to use once glucose levels have risen or to prevent a later drop. To
avoid overshooting and becoming hyperglycemic, a general recommendation is to
consume 15 to 20 grams of carbohydrate and then wait 15 minutes to see how much
your blood glucose level rises (13). If your glucose is still low, repeat the process. Let-
ting those with whom you exercise know about your diabetes is important just in case
your glucose levels drop so low that you become unconscious. If this happens, they
can call for emergency assistance.
To avoid hypoglycemia, be consistent with your carbohydrate intake with regard to
meal timing and exercise. Maintaining a regular time of day for your exercise routine
is also helpful, and monitoring your blood glucose before and after exercise is a good
idea especially if you take insulin or other oral medications that stimulate insulin
release. If your exercise bout is prolonged, you may also want to check your blood
glucose level during exercise if possible. Keeping blood glucose between 100 and 250
mg/dL (and no higher) optimizes safety by helping you avoid both hypoglycemia and
hyperglycemia (14).
In individuals taking insulin or oral medications that increase the body’s insulin
secretion, physical activity can cause hypoglycemia if medication dose or carbohy-
drate consumption is not altered. Individuals on these therapies may need to ingest
some added carbohydrate if preexercise glucose levels are <100 mg/dL (5.6 mmol/L),
depending on whether they can lower insulin levels during the workout (e.g., with an
insulin pump or reduced preexercise insulin dosage), the time of day exercise is done,
and the intensity and duration of the activity. Hypoglycemia is less common in diabetic
patients who are not treated with insulin or medications that cause insulin release, and
no preventive measures for hypoglycemia are usually advised in these cases. Intense
activities may actually raise blood glucose levels instead of lowering them (2).
You should also take special care if you exercise later in the day due to the potential
for hypoglycemia to occur following the exercise session after you have gone to bed
for the night, especially if you use insulin. Delayed-onset hypoglycemia is a phenom-
enon that typically occurs 6 to 15 hours after exercise (36). It appears to be a result of
the liver and muscles replenishing their glucose stores after exercise. This underscores
the need to monitor your blood glucose during that time and to eat an extra snack if
necessary. If you need a snack, it should contain both carbohydrate (about 15 grams)
Effects of Blood Glucose on Exercise: Hypoglycemia

What you eat and when you eat are especially important for managing your glucose levels
during exercise. Exercise itself helps to move glucose from the blood into the working
muscles, but this also opens the possibility of blood glucose dropping too low. This is referred
to as hypoglycemia (hypo- means low, and glycemia refers to blood glucose). Symptoms of
hypoglycemia are as follows:
Shakiness Hunger
Weakness Headache
Abnormal sweating Visual disturbances
Heart palpitations (fast heart rate) Mental dullness
Nervousness Confusion
Anxiety Seizures
Tingling of the mouth and fingers Coma
Checking your blood glucose on a regular

basis is key to managing your diabetes and
ensuring safety when exercising. Handheld
glucose meters require only a small drop
of blood and provide an immediate digital
reading of your blood glucose level (see
figure 13.1 for an example of a glucose
monitor). Make a habit of checking your
glucose before and after exercise.
FIGURE 13.1 Glucose monitors provide quick

feedback on blood glucose levels.
and protein (7 to 8 grams) to have a more lasting effect (30). Consult with your health
care provider to solidify your plan of action based on your type of diabetes as well as
the medications you are taking.
If you take insulin or are on a medication that stimulates insulin release (e.g., sul-
fonylureas or meglitinides; see table 13.4 later in this chapter for more information),
be sure to check your glucose level before exercise. If your blood glucose level is
low before an exercise bout (less than 100 mg/dL), you may need to consume some
carbohydrate to avoid hypoglycemia during exercise, especially if you use insulin; but
this really depends on how you manage your insulin doses and timing and the type
of activity you do (47). Depending on the duration and intensity of your exercise ses-
sion, you may need to take in additional carbohydrate and other food before, during,
and after exercise to prevent hypoglycemia (14, 31).
On the opposite end of the spectrum from hypoglycemia is hyperglycemia, or high
blood glucose. With type 1 diabetes, if your blood glucose is elevated (greater than
250 to 300 mg/dL), you may need to postpone or at least decrease the intensity of the
exercise session (see figure 13.2 for a decision-making flowchart). You can base your
decision on how you are feeling as well as whether you have ketones in your urine.
Ketones make your blood more acidic, potentially causing ketoacidosis, a condition
Diabetes 289
Q&A
What is diabetic ketoacidosis, and how can I avoid it?
When your blood glucose levels remain elevated, the glucose needed for energy cannot
enter your cells. As a result, fat is used for energy, resulting in the production of ketones
(acids), which first build up in the blood and eventually also appear in the urine. You can
check for ketones with a simple at-home urine test.
Situations that may result in ketones include insufficient insulin or inadequate calorie
intake. Usually, ketoacidosis develops slowly, but if you become sick and are vomiting,
it could develop within a few hours. Early signs include thirst or a dry mouth, frequent
urination, high glucose levels, and high ketones in the urine. Over time other symptoms
may appear, including constant feelings of tiredness, dry or flushed skin, nausea or vom-
iting, fruity-smelling breath, and confusion. Diabetic ketoacidosis is a serious medical
condition, and if you have these signs or symptoms, drink plenty of water and contact
your health care provider immediately (10).
that, if ignored, can cause coma and death (see What Is Diabetic Ketoacidosis, and
How Can I Avoid It? for more information). Ketoacidosis is more commonly found with
type 1 diabetes than with type 2 diabetes.
The American Diabetes Association suggests the following general guidelines to
help keep your glucose levels in check (3):
• Avoid physical activity if your blood glucose is greater than 250 mg/dL and you
have ketones in your blood or urine.
• Use caution if your glucose is above 300 mg/dL even if ketones are not present.
If your blood glucose level is elevated but you find no ketones in your urine and you
feel well, then moderate-intensity exercise is appropriate and may actually be helpful
in lowering your blood glucose level. However, if you have ketones in your urine, you
should postpone exercise and contact your health care provider if you have not already
Check blood glucose

prior to exercise *
If glucose If blood glucose If blood glucose If blood glucose If blood glucose

is less than is between is between is greater is greater
100 mg/dL 100 to 250 251 to 300 mg/dL than 250 mg/dL than 300 mg/dL
mg/dL with no ketones in with ketones with no ketones
the urine, and in the urine in the urine and
you feel well you feel well
Consume OK to exercise Do not exercise Proceed with caution

additional (avoid high-intensity
carbohydrate * Work with your health care provider exercise)
(20-30 g) to determine the best course of action based
on your medications and overall health situation
prior to
exercise
FIGURE 13.2 Decision-making flowchart for exercise for people with type 1 diabetes.
E6843/ACSM/F13.02/548427/mh-R2
established a response plan for such situations. Often, treatment includes the adminis-
tration of insulin to regain normal glucose levels, along with adequate hydration (10).
For type 2 diabetes, additional carbohydrate is not typically needed before exercise
because hypoglycemia is not common unless one is being treated with insulin or
insulin-stimulating medications (see the previous recommendations on carbohydrate
consumption if these medications are included in your treatment plan). Other medica-
tions (e.g., metformin, thiazolidinediones, and alpha-glucosidase inhibitors) do not tend
to cause hypoglycemia and thus do not require that you take in additional carbohy-
drate. With regard to hyperglycemia and type 2 diabetes, when ketones are present,
vigorous exercise should be avoided. However, light to moderate exercise may actually
help lower your blood glucose levels, especially if the high glucose level occurs after
a meal (18). The American Diabetes Association suggests that as long as you feel well,
are adequately hydrated, and have no ketones in your urine, it is not necessary to
postpone exercise based on hyperglycemia alone. To optimize your safety when exer-
cising, discuss your medical situation, including the medications you are taking, with
your health care provider so you will know what steps are most appropriate for you.

All physical activity you do during the day counts toward your daily total. Until recently,
it was believed that vigorous exercise was required for optimal health and fitness.
While you may stand to gain more health benefits from harder workouts, almost any
activity (including golfing, gardening, mowing the lawn, moderate walking) done for
30 to 45 minutes per day is also beneficial to your health. Furthermore, lower-intensity
exercises are beneficial even if you do them for only 10 minutes at a time. The latest
research shows benefits from simply breaking up sedentary time with any activity, even
standing, once in a while (19). Start by standing up or walking around for 5 minutes
after each hour that you spend doing something sedentary.
Exercise comes in many forms, and your structured exercise program should be
tailored to your situation. Although your age and type of diabetes may call for differ-
ent exercise programs, the goal is the same—to improve health outcomes. Following
appropriate screening and armed with blood glucose monitoring skills, you are ready
to get started. A complete exercise program should include aerobic activities, resistance
training, and flexibility exercise, and even some balance training if you are over 40
years old.
Aerobic Exercise Aerobic activities, which help improve the efficiency of the car-
diovascular system, can be beneficial for regulating blood glucose levels. Examples
include walking, jogging, swimming, and biking. If you cannot do weight-bearing or
high-impact activities, chair exercises, water aerobics, and recumbent biking can be
beneficial. Table 13.1 presents recommendations for type 1 and type 2 diabetes based
on the FITT principle discussed in chapter 5, which addresses frequency, intensity,
time, and type of activities (11, 15).
Working up to daily aerobic activity has benefits for both type 1 and type 2 diabe-
tes (7, 27). For people with type 1, daily physical activity helps maintain the balance
between insulin doses and food consumed. For those with type 2 diabetes, the focus
is on burning calories and weight management, but improving overall fitness levels is
also important for long-term health. Keep in mind that the recommendations in table
13.1 are targets, not initial levels. If you are just starting out, begin gradually because
your body needs to adapt to the exercise, and you also have to monitor how your
Diabetes 291
TABLE 13.1 Aerobic Training Recommendations for People With Diabetes

Type 1 Type 2
Frequency Three to seven days per week Three to seven days per week
Intensity Moderate to vigorous Moderate to vigorous
(but may be low intensity to start)
Time At least 150 min per week of At least 150 min per week of
moderate-intensity activity, 75 min of moderate- to vigorous-intensity
vigorous-intensity activity, or a activity
combination of both intensities
Type Large-muscle group activities such as Large-muscle group activities such as
walking, biking, jogging, and water walking, biking, dancing, and water
aerobics aerobics
blood glucose levels are affected. Consult chapter 5 for suggestions on beginning or
advancing in your aerobic training program.
Resistance Training Resistance training can lower A1c levels and confer other health
benefits as well (see chapter 6 for more details on resistance training) (28). Including
both aerobic exercise and resistance training can optimize the benefits related to man-
aging your glucose levels (15, 21). A few precautions do need to be mentioned. If you
have microvascular disease, be aware of the potential concerns about damage to the
eyes, kidneys, and joints. Straining while lifting weights can lead to an increased risk of
bleeding and retinal detachment for those with proliferative and severe nonproliferative
eye disease. Resistance training may not be appropriate if you have unstable diabetic
retinopathy. Also, be careful if you have nerve involvement; you are more susceptible
to foot ulcers and bone damage because of the lack of sensation and weakening of the
muscles and ligaments in the foot. If you have nephropathy (kidney damage) related
to diabetes, strenuous activity can increase protein excretion. With these precautions
in mind, you can implement a safe and effective resistance training program. Increas-
ing your muscle mass while reducing fat tissue can decrease insulin resistance and
improve blood glucose control. Having stronger muscles can also improve your bal-
ance, posture, ability to move, and daily functions.
The goal of resistance training is to focus on exercises involving the major muscle
groups including the legs, back, chest, arms, shoulders, thighs, and abdominal area.
Table 13.2 provides resistance training recommendations for type 1 and type 2 diabe-
tes based on the FITT principle (15). Details regarding the many exercise options for
resistance training are in chapter 6.
Flexibility Flexibility is also an integral part of an exercise program for people with
diabetes (26). Typically, static stretching is recommended. This involves placing the
body into a position that creates tension in the muscles and holding that position for
15 to 30 seconds. Dynamic stretching done during movement can also work. Table 13.3
provides flexibility recommendations for persons with any type of diabetes based on
the FITT principle (15). Details regarding stretching are found in chapter 7.
Balance Training Particularly if you are middle-age or older, you will want to add one
more activity to your weekly routine: functional fitness training that includes elements
TABLE 13.2 Resistance Training Recommendations for People With Diabetes

Type 1 Type 2
Frequency Two to three nonconsecutive days per Two to three nonconsecutive days per
week week
Intensity Moderate to vigorous Low to moderate to start, working up
to moderate to vigorous
Time 8 to 15 repetitions per exercise 8 to 15 repetitions per exercise
8 to 10 different exercises 8 to 10 different exercises
One to three sets per exercise One to three sets per exercise
Type Resistance machines and free weights Resistance machines and free weights
TABLE 13.3 Flexibility Recommendations for People With Diabetes

Type 1 and type 2
Frequency Two to three days per week
Intensity Stretch to the point of tightness (not pain)
Time 10 to 30 sec per stretch (or dynamic stretching for that amount of time)
Two to four repetitions per stretch
Type Four or five exercises for both the upper and lower body (can be static or dynamic)
of balance training (23). Everyone starts to lose some natural balance with aging, but
having diabetes can accelerate the loss and increase your risk of falling and losing
your ability to live independently well into your later years (38). If you lose any of
the feeling in your feet, this can alter the way you walk (your gait) and increase your
risk, and having autonomic neuropathy that makes you dizzy when you stand up also
raises your risk. Balance training can be as simple as practicing standing on one leg
at a time. Resistance training that works the lower body or the core muscles improves
your ability to balance while standing and walking. In addition, flexibility exercises
that work the full range of motion around your joints can improve balance, as well as
some alternative activities like tai chi and yoga. Even taking up dancing can help you
stay on your feet at any age.
Diabetes can be controlled with the appropriate use of medications, including oral and
injected medications (for type 2) as well as insulin injections (for type 1 mainly but
also for some with type 2). A general understanding of how these medications work
will help you see how they can fit into your total treatment plan.
Oral and Injected Medications for Type 2 Diabetes

Oral medications are the most common treatment for type 2 diabetes, but a few newer
ones are taken by injection. In some situations, insulin, or a combination of insulin
and other diabetes medications, is used to better control blood glucose levels (34, 42).
Several classes of medications are used to treat type 2 diabetes. Table 13.4 includes
general information on how the medications work as well as some special considerations.
TABLE 13.4 Oral and Injected Medications for Type 2 Diabetes
Primary Possible side
Drug class mechanism effects Contraindications* Comments
Biguanides Decrease liver Diarrhea, Kidney disease May cause weight
production of stomach upset, as determined by loss; typically do not
glucose and lactic acidosis creatinine in the cause hypoglycemia
decrease insulin urine greater than
resistance 1.5 mg/dL in males
or greater than 1.4
mg/dL in females;
liver disease and
severe congestive
heart failure
Sulfonylureas Stimulate insulin Hypoglycemia Caution warranted Older adults may
release with sulfa allergies need lower doses;
can cause exercise-
related hypoglycemia
Meglitinides Stimulate insulin Hypoglycemia Use with caution Take before meals;
release after a meal in patients with can be used by preg-
hepatic or renal nant women; can
impairments cause hypoglycemia
if exercise occurs
soon after meals
DPP-4 inhibitors Decrease liver Usually well toler- Reduce dose in Should not cause
production of ated, but can cause anyone with kidney weight gain
glucose and upper respiratory disease
stimulate insulin tract infections and
release headaches
Thiazolidinediones Improve insulin Edema (swelling); Should not be Use lowest dose with
sensitivity weight gain; bone used by people insulin
fractures with long- with congestive
term use heart failure or liver
abnormalities
Alpha-glucosidase Slow glucose Diarrhea, abdomi- Avoid use in liver Rarely used
inhibitors absorption at the nal pain, and flatu- disease
intestinal level lence
GLP-1 agonists Stimulate insulin Mild to moderate Stop use if When given as
release; inhibit nausea is common; gastrointestinal injection into the
the liver’s release diarrhea; side effects are skin (subcutaneous),
of glucose; delay headaches; severe may aid in weight
stomach emptying dizziness loss; may require
dosage changes if
combined with other
medications that
increase insulin levels
SGLT-2 inhibitors Prevent kidneys Increased risk of Should never be May aid in weight
from reabsorbing urinary tract and used when blood loss
glucose, causing yeast infections; or urinary ketones
removal in the dehydration; may are elevated
urine when above lead to undetected (ketoacidosis)
normal ketoacidosis
*Consult with your doctor for other contraindications or considerations unique to your health situation.
Note: DPP-4 inhibitors = dipeptidyl peptidase-4 inhibitors, GLP-1 agonists = glucagon-like peptide-1 receptor agonists, SGLT-2
inhibitors = sodium-glucose transporter-2 inhibitors
293
As with all medications, there are side effects as well as situations in which certain
medications may not be appropriate. Some of these issues are outlined in table 13.4.
For optimal outcomes, becoming more physically active and making other healthy
lifestyle changes should be in conjunction with medication use. Exercise can contribute
to weight loss, which can decrease insulin resistance and improve glucose tolerance.
Exercise also increases insulin sensitivity and makes the body work more efficiently.
In most people with well-controlled type 2 diabetes, most medications do not need
to be adjusted for exercise. However, two classes of diabetes medications to watch
closely are the sulfonylureas and the meglitinides, both of which can cause hypogly-
cemia (41). Insulin use also increases the risk of hypoglycemia. Discuss your exercise
program with your health care provider to see if any of these medications need to be
reduced on the days you exercise.
Frequent monitoring of blood glucose levels before, during, and after exercising is
important to avoid potential problems (22). When you are exercising and losing weight,
your overall medication doses may need to be decreased or discontinued. Work with
your health care provider to adjust your medications (especially insulin if that is part
of your treatment plan), instead of snacking and taking in more calories to prevent or
treat hypoglycemia. When you are trying to lose weight, having to eat more to balance
your glucose level will sabotage your efforts. Instead, enjoy the benefit of exercise for
your body and be pleased that you have taken positive steps to decrease your reliance
on medications.
Insulin Options for Diabetes

A number of types of insulin are used to treat type 1 and type 2 diabetes. Insulin must
be injected; it cannot be consumed orally, although a new inhaled insulin (Afrezza)
has been approved for use in people with type 2 diabetes. Insulin taken to provide
background levels is called basal insulin, and what you use to cover meals or snacks
is bolus insulin. One other option for delivering insulin is to use an insulin pump
programmed to deliver basal and bolus doses.
The types of insulin are grouped based on their onset of action, time of peak activ-
ity, and duration of activity in the body. Details on these characteristics and common
brands are listed in table 13.5. In general, rapid-acting and short-acting insulins have a
relatively quick onset and time of peak action. These types of insulin are taken before
meals and often need to be adjusted before exercise. The extent to which insulin
Q&A
What is an insulin pump, and how does it work?
Insulin pumps are small devices that are attached either directly to the body or indirectly via
a tube (figure 13.3) to deliver insulin continuously throughout the day in a way intended
to mimic the natural activity of the pancreas. Insulin levels can be adjusted up (when
one is eating) or down (when one is being active) with a couple of button pushes. This
gives users more flexibility with respect to timing meals as well as engaging in activity.
For physically active people, the ability to more precisely administer insulin and reduce
levels during and following exercise can make it easier to avoid hypoglycemia (13). In
addition, the pump takes the place of separate insulin vials and syringes so it is much
simpler to handle, especially for active, on-the-go people and youth.
Diabetes 295
should be decreased depends

on the intensity of exercise.
If activity occurs within 2
hours of eating, premeal insu-
lin should be decreased 5
to 30 percent (5 percent for
low-intensity exercise and 30
percent for high-intensity and
long-duration exercise) (13).
Intermediate-acting insulin
has a longer onset of action as
well as longer duration. Unless
you are engaging in prolonged
exercise, intermediate-acting
insulin often does not need to
be adjusted. Long-acting basal
insulin does not have much
of a peak; rather, it provides
a low but constant level of FIGURE 13.3 Insulin pumps are an alternate way to deliver
insulin for 24 hours or longer insulin throughout the day.
(depending on the type). Like
intermediate-acting insulin, long-acting insulin may or may not need to be adjusted
for exercise (before or afterward).
Exercise is not recommended during peak insulin times unless doses are lowered
before exercise or you eat extra carbohydrates to compensate (13, 14). The combina-
tion of the high levels of insulin and the glucose-lowering effect of exercise can lead
to hypoglycemia unless you make adjustments. By monitoring your blood glucose
levels (before, during, and after exercise), you can make additional adjustments to
your food intake and insulin.
TABLE 13.5 Characteristics of Various Types of Insulin

Insulin type Brand names Onset Peak Duration
Rapid acting: NovoLog 10 to 30 min 0.5 to 3 h 3 to 5 h
Insulin aspart analog Apidra
Insulin glulisine analog Humalog
Insulin lispro analog
Short acting: Humulin R 30 min 1 to 5 h 8h
Regular insulin Novolin R
Intermediate acting: Humulin N 1 to 4 h 4 to 12 h 14 to 26 h
Neutral Protamine Novolin R
Hagedorn (NPH) insulin
Long acting (basal): Levemir 1 to 2 h Minimal Up to 24 h
Insulin detemir Lantus peak
Insulin glargine Toujeo (3 strength)
Ultralong acting (basal): Tresiba 30 to 90 min None Over 24 h
Insulin degludec
Regular exercise and a sound nutritional plan are the two cornerstones of manag-
ing and thriving with diabetes. Your individualized exercise program should include
aerobic activity as well as resistance training, stretching, and possibly balance training.
Your exercise program should improve your health and blood glucose control without
worsening or causing health-related complications. A health care provider or diabetes
educator can be helpful with regard to making adjustments in medications and insulin
when you are starting or expanding your exercise program. In addition, diet is a key
part of managing blood glucose levels effectively. With type 1, balancing your intake
of carbohydrate, fat, and protein will help you with sustained blood glucose control.
With type 2 diabetes, attention to calories consumed is an asset for weight loss. A
better diet is an essential complement to your exercise program to achieve the greatest
possible control over your diabetes and your overall health.
FOURTEEN
Cancer
The cancer journey can begin many ways. For some, it begins with an abnormal
screening test. For others, it begins with a symptom. Yet, for others, the journey begins
with the diagnosis of a family member, followed by genetic testing. It was estimated
that 1,658,370 Americans would be diagnosed with cancer in 2015 (2). Of these, it was
estimated that 66.5 percent would live five or more years after their cancer diagno-
sis. For diagnoses of breast and prostate cancers, approximately 89 and 99 percent,
respectively, of all incident cases are expected to live at least five years beyond their
diagnosis. Five-year survival after endometrial, colon, and lung cancers is 82, 65, and
17 percent, respectively. These widely differing survival rates are a reflection of two
realities. First, “cancer” should really be “cancers,” plural. There are over 200 types of
cancer. Further, progress in early detection and treatment success has varied greatly
across these many different types of cancer. As a result, the population of 14.5 million
cancer survivors alive in the United States today is tremendously diverse (7).
Causes of Cancer
Cancer occurs when a small number of cells in a particular body system begins to
replicate more quickly than expected and without normal and expected planned cell
death. All cells in the body replicate themselves, and all cells in the body should
undergo planned cell death. When genetic changes occur, cells may begin to grow
out of control. If the cells are replicating quickly and have no ability to spread to
another part of the body, the growth (also called a tumor) is considered benign. If the
cells have the characteristics that would allow them to grow beyond the tissue where
they start, spreading through the blood or lymphatic vessels, the tumor is considered
malignant. There are many reasons cells start to grow more quickly and fail to die
as expected. People may have a gene mutation that was present at birth, passed on
by a parent. An example is the BRCA1 and BRCA2 gene mutations. Both substantially
297
increase the lifetime risk for breast and ovarian cancer among those who test positive
for these mutations. Another reason for genetic changes that might contribute to the
development of cancer is environmental. An example is exposure to asbestos and the
development of mesothelioma.
Finally, there are lifestyle factors that explain the development of cancers as well.
Cigarette smoking is the number one preventable cause of cancer. If you smoke and
your goal with lifestyle change is to reduce your risk of cancer, quitting smoking should
be your highest priority. In addition, it is estimated that one-third of all cancers in the
United States are preventable with exercise, healthy eating, and weight control (9).
Therefore, the exercise and nutrition information in this book is relevant for cancer
prevention. It is also important to recognize that the reason any given person develops
cancer is complex. People should not feel that they “caused” their cancer through their
actions or inactions. This chapter focuses on how to recover the best possible function
you can after a diagnosis of cancer.
Healthy Approaches to Managing Cancer

A diagnosis of cancer has been called a “teachable moment” with regard to developing
and maintaining a healthy lifestyle. Published peer-reviewed evidence supports the
benefits of healthful nutrition, weight control, and regular exercise for those who have
had a diagnosis of cancer (10, 12, 16). This section outlines the benefits and provides
guidelines on these lifestyle interventions. In addition, it provides guidance regarding
preexercise precautions and evaluations, exercise prescription advice, and program
suggestions for people currently undergoing treatment and those who have completed
treatment. Two categories of concerns for cancer survivors are (1) persistent adverse
treatment effects and (2) recurrence and survival; both of these are discussed.
Every few years, the American Cancer Society (ACS) gathers a group of experts to
discuss guidelines for nutrition (and physical activity) for people who have been diag-
nosed with cancer. The most recent publication from this process is from 2012 (12).
The experts divide the nutrition guidance into sections: active treatment and recovery,
living free of cancer or with stable disease, and living with advanced cancer. The most
recent version of these guidelines from ACS is summarized in table 14.1 (12) and dis-
cussed in the following section.
If you are currently undergoing active treatment, your dietary focus should be on
making sure you meet your nutrient and calorie needs, maintain a healthy body weight,
avoid losing muscle mass, manage side effects related to nutrition, and improve qual-
ity of life. If you are struggling with any of these issues, ask for help. You can request
that your doctor make a referral to a Registered Dietitian or another type of nutrition
professional to help you as part of your cancer care team.
Many patients consider using nutritional supplements during cancer treatment. There
are two things to know about nutritional supplements and cancer treatment outcomes.
First, your doctor needs to know what you are using, given that some supplements may
decrease the effectiveness of conventional treatments. Second, there is no evidence
that nutritional supplements improve cancer treatment outcomes. In general, focus
on getting your nutrients from food-based sources rather than supplements. During
Cancer 299
TABLE 14.1 Guidelines for Nutrition After Cancer From the American Cancer
Society
Time point during
the cancer journey Nutrition goals Nutrition advice
During treatment and Focus on ensuring that all nutrient Consult with a Registered
recovery and calorie needs are met Dietitian or other qualified
Maintain healthy weight nutrition professional.
Avoid losing muscle mass Tell your doctor about any vitamin
Prevent or manage nutrition- and mineral supplements you
related side effects take (they may interfere with
treatment).
Improve quality of life
Disease-free or living Set and achieve goals for weight Get to and stay at a healthy
with stable disease management weight.
Be physically active Be active.
Maintain healthy dietary patterns Eat a variety of healthful foods
from plant sources; limit the
amount of processed meat and
red meat you eat; eat 2½ cups
or more of vegetables and fruits
each day; choose whole grains
rather than refined grain products.
Living with advanced Maintain well-being Consult with a Registered
cancer Improve quality of life Dietitian or other qualified
Meet nutritional needs nutrition professional.
Change diet to address Medicines are available to increase
symptoms or side effects appetite if needed.
Maintain body weight Nutritional supplements can help
maintain body weight.
recovery from treatment, there may still be symptoms and side effects of treatment
that could be helped by specific nutritional interventions. Achieving and maintaining a
healthy body weight remains important, whether this means losing or gaining weight.
Nutrition counseling can assist with both of these issues.
When you are at the point of living disease-free or with stable disease, the ACS
recommendations for achieving and maintaining a healthy body weight remain in
place. There is increasing evidence that being overweight or obese is associated with
a worse prognosis for people who have had a diagnosis of cancer. The nutrition guid-
ance for cancer survivors is to eat a variety of healthy foods from plant sources, limit
the amount of processed meat and red meat, consume 2.5 cups or more of vegetables
and fruits each day, and choose whole grains rather than refined grain products.
For persons living with advanced cancer, the focus of nutrition guidance is on
controlling symptoms and ensuring adequate calorie and nutrient intake. Medicines
that can increase appetite might be used. The use of nutritional supplements and
intravenous feeding can also be helpful in some patients with advanced cancer. The
ACS website (www.cancer.org) has much more detailed information about the role of
nutrition across the cancer journey, from diagnosis to prevention of cancer recurrence
and for those living with advanced cancer (1).
Role of Exercise During the Cancer Journey

During the time period just before and after cancer diagnosis, exercise may be most useful
for reducing the anxiety associated with waiting for test results. The journey continues with
the active treatment period. For many people, the first type of cancer treatment is surgery,
which sometimes occurs within weeks of diagnosis. Exercise can often continue right up
until the day of surgery. The specific benefits of presurgical exercise are just beginning to be
explored. The hypothesis is that exercise for even a few weeks before surgery may improve
immediate surgical outcomes and decrease recovery time, including less time in the hospital.
During the time period immediately following surgery, the body needs to spend all of
its energy healing. The rule of thumb for returning to exercise is anywhere from four to
eight weeks after surgery, depending on your condition and the extent of the surgery. If
adjuvant treatments such as radiation and chemotherapy are recommended, exercise can
and should continue during this period. Exercise tolerance varies throughout the cycles of
treatment. For example, if chemotherapy is received every three weeks, there may be a few
days immediately after the infusion when exercise needs to be curtailed or even stopped.
However, the recommendation from multiple leading organizations is that cancer patients
continue to exercise throughout their treatment (10, 12, 16). At the end of chemotherapy
or radiation treatment, some oral therapies may still be used. From this point and to the end
of life, exercise is recommended and may be undertaken in a manner specifically designed
to minimize adverse effects of treatment and maximize survival.

The benefits of exercise for persons who have had a diagnosis of cancer have been
broadly documented and include both physical and psychosocial benefits (4, 5, 17).
Hundreds of randomized controlled trials have been completed that document ben-
efits of specific exercise regimens for specific outcomes (17). Exercise is like medicine
in that it must be prescribed and dosed specifically for the outcome of interest. For
example, low-intensity aerobic activity has been shown to improve fatigue and quality
of life. However, to improve function and bone health may require strength training.
To improve balance may require yet another type of activity (e.g., yoga). There is
research to support the benefit of exercise on reducing risk for recurrence of breast
and colon cancer as well (6).
ACSM, ACS, and National Comprehensive Cancer Network provide guidance for
exercise after a diagnosis of cancer (10, 12, 17):
• Avoid inactivity, and return to activity as soon as possible after surgery.
• Build to 150 minutes per week of aerobic activity (e.g., walking, biking, swim-
ming, dancing).
• Perform progressive strength training two to three times per week.
• Do flexibility activities on most days of the week.
The overall recommendations after therapeutic interventions (e.g., surgery) are to
avoid inactivity and return to regular activity as soon as possible, including aerobic
activities, resistance training, and flexibility exercises. With regard to aerobic exercise,
low intensity is typically recommended. The ACSM guidelines are the only ones that
specify an intensity of moderate to vigorous intensity, and this is based on the docu-
mentation of benefits from aerobic exercise at higher intensity levels.
Cancer 301
Q&A
Where can I find a fitness professional to help guide me in
my exercise program?
The ACSM, along with the ACS, has developed a certification that recognizes fitness
professionals with expertise in working with cancer patients. Certified Cancer Exercise
Trainers (CETs) can design and administer fitness assessments and exercise programs
based on an individual’s cancer diagnosis, treatment, and status. To find a CET near you,
see the ACSM’s Profinder webpage: http://certification.acsm.org/pro-finder.

As discussed earlier, many cancer survivors experience one or more persistent adverse
effects of their cancer treatments. Some of these may alter the safety of certain types of
exercise, which would suggest that survivors with these issues undergo a preexercise
evaluation before getting started to avoid the potential that exercise might do more harm
than good. In addition, most cancer survivors are older adults who enter their cancer
journey with one or more chronic disease diagnoses, which also may alter the safety
profile of exercise. This section discusses whether survivors should seek a preexercise
evaluation by a well-trained exercise professional or physical therapist before starting
exercise and then whether supervised or home-based activities are recommended.
How do you know whether you can proceed with exercise in a community or home-
based, unsupervised setting versus needing a more structured, supervised exercise
program after cancer? First, if you would like a supervised, structured program, go find
that supervised program! Second, if you are going to do low-intensity activity such as
walking, you can likely proceed without supervision or evaluation. However, if you
intend to progress beyond low intensity, to include strength training or to do sports
and higher-intensity outdoor activities (e.g., hiking mountains, skiing), it would be
useful to understand your risk level. The ACSM and the National Comprehensive Cancer
Network both have published guidelines on this topic (see table 14.2 for a summary)
TABLE 14.2 Guidelines on Indications for the Need for Preexercise Evaluation
Type of preexercise Supervised exercise
Condition evaluation recommended recommended?
Survivors of early-stage cancer who have None No
no comorbid health conditions (e.g., heart
disease, diabetes, obesity) and who had a
high level of activity before diagnosis
Persons with peripheral neuropathy, Evaluation by an outpa- Determined by out-
musculoskeletal issues, cancer in the tient rehabilitation clinician come of evaluation
bones, poor bone health, possible heart (physical or occupational
disease therapist) or physician
Persons who have had lung or abdominal Physician clearance before Yes
surgery or ostomy; those with cardiopul- exercise and evaluation by
monary disease, lymphedema, extreme an outpatient rehabilita-
fatigue, known cardiac disease tion clinician (physical or
occupational therapist) or
physician
(10, 16). There are three categories in both sets of guidelines: low-risk individuals who
can exercise unsupervised without prior evaluation, moderate-risk individuals who
are advised to undertake an evaluation to determine whether they need supervision,
and high-risk individuals who are advised to find a supervised exercise program for
their own safety.
The majority of individuals diagnosed with cancer are over age 65 and have at least
one other chronic disease diagnosis at the time of cancer diagnosis (e.g., hypertension,
obesity, asthma, arthritis). Therefore, the beginning exercise program draws heavily
from the advice in chapters that focus on those specific conditions and the chapter on
exercise for older adults. Ideally, starting an exercise program in a supervised setting
helps to ensure that the exercises are being done properly before one continues the
program in a community or home setting.

There are six elements common to all of the exercise components, toward the goal
of ensuring that exercise is both safe and beneficial: frequency, intensity, time, type,
volume, and progression (FITT-VP) (3, 19). Frequency refers to the number of times
the activity occurs per week. Intensity refers to the degree of difficulty. This can be
stated in absolute terms (e.g., lifting a given weight such as a 5-pound [2.3 kg] dumb-
bell) or in relative terms (50 percent of maximum effort). Time refers to the duration
of a given exercise or session of exercise. Type refers to the mode of exercise, such
as stationary bicycling, walking, or jogging. Volume is defined as the total amount
of exercise done, which is a combination of intensity and time. Finally, progression
refers to the need for exercise to progress with regard to volume in order for benefits
to continue to accrue. One can increase the volume by increasing intensity or time.
Aerobic Exercise To start an aerobic exercise program as a beginning exerciser, the
frequency should be two to three times per week. Once you are comfortable with this
frequency (e.g., no increase in fatigue or other adverse effects), another session can
be added per week up to six sessions per week. There should always be at least one
day of rest from aerobic exercise.
As to intensity, one easy way to determine this is to use the “talk but not sing” rule.
If you can sing (hold a note) while doing your aerobic exercise, you are not working
hard enough. By contrast, if you cannot talk while doing aerobic exercise, you are
working too hard. Intensity needs to progress, however, for benefits to continue to
accrue. Thus, it would be advisable to take note of your pace on a track or pathway
or of your workload on any gym equipment you are using. For example, you could
note how many blocks you can walk in your daily walking sessions and increase the
number of blocks walked within a given time period as you continue. Tracking this
information is helpful for ensuring that you get the most out of your workouts.
Regarding time per aerobic exercise session, a beginning exerciser who is starting
after a cancer diagnosis might want to begin with as little as 5 to 10 minutes per session
to be sure that the activity is tolerated. This is increased by 10 percent per week. For
example, if you choose to do three 10-minute sessions in your first week of a walking
program, the next week you would do 33 minutes, or 11 minutes per session. Within
several months, you would be up to 30 minutes per session.
Typically with respect to the volume and progression of aerobic exercise for begin-
ning exercisers after cancer, 30 minutes per week is a starting point, and then the time
Cancer 303
or intensity can be increased. The intensity can be increased by 10 percent per week,
as can the time. However, it might be advisable to increase one of these per week, not
both. That could mean increasing time one week and intensity another week.
Various types of aerobic exercise can be included in your exercise program. One
common approach is a walking program. For those with balance or peripheral neu-
ropathy, however, a stationary bicycle might be the best first step to aerobic fitness.
The most important aspects of choosing a type of aerobic exercise are safety and
enjoyment. If you get hurt or don’t enjoy the activity, you won’t keep doing it regularly.
Resistance Training Resistance (strength) training is not just for young people and isn’t
just about lifting heavy weights in order to create bigger muscles and look better on the
beach. Strength training can help cancer survivors regain strength that is lost during
active treatment and is also helpful for promoting bone health (13, 15, 18). Strength
training can help older adults by ensuring that they continue to have the strength to
get on and off the toilet, climb stairs, carry groceries, and do other common functional
tasks. Older adults lose muscle mass as they age, and cancer treatment can exacerbate
that process. Strength training may be more important than aerobic exercise for some
survivors.
The recommended frequency of strength training is two to three times per week.
The time it takes per session may vary, but 20 to 30 minutes is adequate. The type
could include dumbbells, variable-resistance machines, or strength training activities
performed in a class.
Even if you have done strength training in the past, it would be advisable to start
with very low levels of resistance during and after your cancer treatment. There is often
a period of inactivity during active cancer treatment. This can result in loss of muscle
mass and strength. Adjuvant treatments (e.g., chemotherapy and radiation) may also
result in loss of muscle mass and strength. Thus, to avoid injury, it is recommended
that those living with and beyond cancer start with low resistance. If you are using
dumbbells, this would translate to 1 to 5 pounds (0.45 to 2.3 kg) per exercise. If you
are using variable-resistance exercise machines at a fitness facility, start with one or
two plates on each machine.
The type of strength training you do is not as important as doing it regularly. If you
prefer to exercise at home, you might want to get a set of dumbbells or adjustable-
weight dumbbells. If you enjoy exercising with others, you might like using variable-
resistance machines in a circuit or in a class led by an instructor.
Progression of resistance should be slow after a cancer diagnosis for several rea-
sons. First, many survivors experience a period of inactivity between the time of
diagnosis and the time when the surgeon indicates it is safe to begin normal daily
activities again. Deconditioning occurs when exercise is stopped. The extent of the
deconditioning is determined by the length of time spent not exercising. When one
is starting or returning to exercise after a period of deconditioning, there is a higher
likelihood of muscle injury from overdoing. There is also an inflammatory response
that occurs when one progresses resistance too much (e.g., a 50 percent increase, such
as going from 5 to 10 pounds [2.3 to 4.5 kg] from one session to the next). This is per-
tinent because cancer-related fatigue is thought to be related to inflammation. Further,
an inflammation-related adverse effect of cancer treatment called lymphedema can
cause swelling of the area of the body affected by cancer. Lymphedema results from
an increase in protein-rich fluid, which can happen with increased inflammation and
Effects of Cancer Relevant to Exercise

Developing exercise programming for such a diverse population requires consideration of
physical and medical conditions before cancer diagnosis. Other important considerations
include where the cancer is in the body, the body systems affected by the cancer and its
treatments, and where survivors are with regard to their cancer journey.
Prediagnosis Physical and Medical Condition

The effect of a cancer diagnosis on the ability to exercise, as well as the ways in which exercise
benefits a cancer survivor, varies according to how well one is at the point of diagnosis. As
an extreme example, consider an 18-year-old testicular cancer survivor who was quite physi-
cally fit at the point of diagnosis compared to an 80-year-old man with prostate cancer who
was obese, diabetic, and hypertensive when diagnosed. Clearly, any exercise advice needs to
account for prediagnosis fitness, health, and other medical conditions such as obesity, high
blood pressure, high cholesterol, diabetes, and other common chronic diseases.
Location of Cancer in the Body

The effects of cancer on the ability to exercise or on the benefits of exercise will vary accord-
ing to where the cancer occurs. For example, a woman who had breast cancer treatment
likely had surgery on her chest wall. She may also have elected to have reconstructive
surgery. Both of these surgeries result in changes in the way she moves her shoulders and
upper body. By contrast, a colon cancer patient may have had abdominal surgery and have
a temporary or permanent alteration in the manner of waste elimination, including a bag
to receive feces that is worn under the clothes (called an ostomy bag). This creates a higher
level of risk with regard to infection since a hole in the abdomen exposes the inside of the
body. There is also a higher level of risk for a hernia. As a result, the colon cancer survivor
may now relate to abdominal exercises differently and wear different exercise clothing. A
prostate cancer survivor may have issues with urinary incontinence, in part due to curative
surgical procedures. Urine leakage could be embarrassing. An exercise plan minimizing
activities that would increase leakage (e.g., jumping activities) might be desirable. Finally, a
sarcoma survivor with a missing foot (and likely a prosthesis) would appreciate an exercise
plan that accounts for the changes in balance and stability that have occurred due to limb
amputation. In each case, these changes should not be taken as grounds not to exercise.
Instead, the changes are reasons an exercise program needs to be individualized.
Body Systems Affected by Cancer and Treatment

Many of the changes that occur are a result of the surgeries undertaken to remove cancer.
Adjuvant cancer treatments, such as radiation and chemotherapy, can also have adverse
effects. These effects influence the ability to exercise as well as the benefits.
Adverse Effects of Radiation
Ionizing radiation continues to damage the specific area of the body that was treated for the
remainder of life. Radiation techniques are changing and improving the “scatter” radiation
can occur in the arms, breasts, and torso of breast cancer survivors and in the lower
body after bladder, testicular, and gynecologic cancers, as well as after melanoma.
Although cancer survivors can safely do resistance training, in order to avoid increas-
ing inflammation or muscle injury after deconditioning, they are advised to start with
Cancer 305
that affects healthy tissue, but adverse effects continue to be documented. The effects are
localized to the part of the body that received radiation. If radiation was received on the chest
wall, it may cause damage to the heart and lungs. Development of arrhythmias (changes in
heart rhythm) is the most common radiation-associated adverse effect with regard to the
heart. Pulmonary fibrosis can also occur due to radiation to the chest wall. Radiation lower
on the torso may result in gastrointestinal changes, including irritable bowel syndrome.
Damage to soft tissue continues as well, which can result in stiffness and altered range of
motion in the area that received radiation. For example, breast cancer survivors may find
that they become tight (less flexible) on the side of the upper body that received radiation.
The encouraging news is that exercise can be helpful for this issue.
Adverse Effects of Chemotherapy
Unlike what occurs with radiation, the effects of chemotherapy are systemic and thus the
adverse effects may affect multiple body systems. The specifics of body systems affected and
the nature of the changes vary according to the class of chemotherapy drugs. For example,
anthracyclines are a class of drugs commonly used for breast cancer that can damage the
heart, increasing risk for cardiomyopathies and heart failure. By contrast, all of the chemo-
therapy drugs that are platinum based (with names that end with “-platin”) cause peripheral
neuropathy (i.e., damage to nerves that can cause weakness, numbness, and pain) that may
be permanent. Knowing what chemotherapy drugs were used in your treatment is important
so that you can be aware of the adverse effects that might be associated with those drugs.
Knowledge is power: Knowing what the possible adverse effects are allows you to know
when to speak up with your doctor to ask for screening or treatment. Table 14.3 provides
more details on these effects and whether there is evidence that exercise can help with the
issue (8, 11, 14, 15, 16).
TABLE 14.3 Adverse Effects of Cancer Treatments and Benefits of Exercise

Adverse effects Mode of exercise that may help
Cancer-related fatigue, quality of life, anxiety, Aerobic exercise
depression, decreased lung function or heart
function, immune suppression
Peripheral neuropathy Unknown—note the need to be careful
regarding balance issues and fall risk during
exercise
Bone loss, physical function decline Aerobic exercise and strength training
Lymphedema (risk of onset or worsening) Strength training
Sleep problems Yoga
low weights (below 5 pounds [2.3 kg] for dumbbells, one or two plates on variable-
resistance machines) and progress resistance in the smallest possible increments. As
always, allow changes in symptoms to be your guide. Finally, if you find that you need
to take an “exercise holiday” (e.g., because of caring for an ill relative, vacation), be
sure to back off on the resistance used in your strength training exercises. If you take
three weeks off, start over with the lowest weight and rebuild. To avoid injury and
any excessive inflammatory responses, maintain a regular strength training routine
performed at least twice weekly. But make sure you have at least one day between
each session to allow the muscles to recover.
The exercises you perform should work the major muscle groups: chest, back, shoul-
ders, arms (biceps and triceps), front of thighs, back of thighs, buttocks, and calves.
You should also do exercises for the muscles commonly referred to as the core: the
abdominal muscles and lower back. The exercises shown in chapter 6 of this book
would form an excellent program for cancer survivors. The only change would be to
start at a low weight and to progress more slowly than indicated in chapter 6.
Flexibility and Neuromotor Exercises With age, range of motion generally decreases,
which can make it difficult to perform common activities that require reaching or
twisting. The deconditioning that commonly surrounds diagnosis and surgery for
cancer patients can also increase stiffness. To maintain a healthy range of motion and
optimal function of all muscle groups, it is useful to do flexibility exercises. In addi-
tion, although specific benefits related to cancer have not been studied, inclusion of
neuromotor exercise involving balance, agility, coordination, and gait may be considered
as part of a general exercise program, especially for older adults (3). The flexibility
program outlined in chapter 7 would be an outstanding program for cancer survivors,
and options for neuromotor exercises are provided in chapter 8. No adaptations are
needed unless symptoms indicate otherwise.
A broad variety of medications are prescribed to cancer patients and survivors that may
affect both the ability to exercise and the potential benefits of exercise. Since reviewing
all possible options is beyond the scope of this chapter, consider this general advice
Q&A
Are there benefits of yoga for cancer survivors?
There is evidence that yoga can help cancer survivors sleep better (11). Further, many
cancer survivors enjoy yoga for the benefits of relaxation and quality of life improvements.
The challenge in recommending yoga to cancer survivors is that there are many types of
yoga, and not all of them would be suitable for cancer survivors. Vinyasa, Bikram, Hot,
Ashtanga, Power, Jivamukti, and Kundalini yoga might be more advisable for cancer
survivors who had been practicing these types of yoga for a long time before diagnosis.
The forms of yoga that might be more advisable for cancer survivors include Yin, Hatha,
Iyengar, and Restorative yoga. Ultimately, there is no hard and fast rule to determine
what is safe for a specific person. Thus, use caution when approaching yoga in all forms
by starting slowly, progressing slowly, and letting symptoms be your guide. This is good
advice for all other forms of exercise as well. There is value to moving more. If you are
attracted to a form of exercise that isn’t discussed in this chapter and wonder whether
it would be advisable for you as a cancer survivor, there is a simple way to proceed: with
caution. Do a small amount of the activity and see how it feels. Progress the time and
intensity gradually. And, as always, allow your symptoms to be your guide.
Cancer 307
Q&A
Can exercise really help following chemotherapy?
Problems sleeping and persistent tiredness are common. Although it seems counterin-
tuitive, a program of aerobic activity helps with fatigue. In addition, yoga has benefits
for sleep outcomes in cancer patients, as well as the expected benefits for balance and
muscular fitness. Consult with your health care provider for recommendations on local
programs specifically designed for cancer survivors (e.g., YMCA or hospital-based fit-
ness centers).
that applies to all cancer survivors: Ask your doctor and pharmacist what effects your
medications have on the body beyond the purpose for which they were prescribed.
Ask whether the medication will alter your ability to exercise safely or the likelihood
that exercise would be beneficial. If there are body systems affected by your medica-
tions, be aware of any changes you experience in your ability to exercise or in how
your body adapts to the exercise. And as always, start slowly, progress slowly, and let
your symptoms guide you.
There is compelling scientific evidence that exercise is safe and beneficial for those
on a cancer journey, from the point of diagnosis through to the balance of life. There
was a time when cancer doctors would tell their patients to rest, take it easy, and
not push themselves. More recently, that advice has changed. Three major national
organizations have issued guidance that cancer survivors should avoid inactivity and
exercise regularly, both during and after treatment. Survivors who do so can experi-
ence improved physical function and quality of life, among other benefits.
FIFTEEN
Alzheimer’s Disease
Having a family member diagnosed with Alzheimer’s disease is a daunting experi-

ence as you face the reality that you or your loved one has a serious, progressive, and
ultimately fatal neurodegenerative condition. As the cognitive and physical abilities of
people with Alzheimer’s progressively decline, family members face challenging emo-
tional and financial decisions regarding long-term care. Thus early diagnosis, support
group participation, appropriate nutrition, and regular physical activity are important
for both the person with Alzheimer’s and the health of those providing care.
Once considered a relatively rare disorder, Alzheimer’s disease is listed as the sixth
leading cause of death in the United States and considered a major public health
challenge affecting more than 5 million Americans, the majority of whom are over
the age of 65 years. The prevalence of dementia, with Alzheimer’s disease account-
ing for two-thirds of the cases, increases with age, affecting nearly 14 percent of the
population over the age of 70 years. This creates a challenging public health issue, as
the prevalence of neurodegenerative conditions like Alzheimer’s doubles every five
years beyond age 65 (38). At the dawn of the 21st century, approximately 35 million
Americans (12.4 percent of the total population) were 65 years or older. By 2015, nearly
46 million Americans (15 percent) had reached the age of 65; and by 2030, when the
last of the baby boom generation hits this milestone, one in five Americans will be
over age 65 (14).
Alzheimer’s disease is named after Dr. Alois Alzheimer, the German neurologist and
psychiatrist who first described the condition, in 1906, when he reported on changes
in the brain tissue in a woman who had died of an unusual mental illness. Her cluster
of symptoms included memory loss, language challenges, disorientation, behavioral
problems, and hallucinations. Following her death, Dr. Alzheimer studied her brain
tissue and described two of the primary hallmarks of Alzheimer’s disease—numer-
ous abnormal clumps or globs of sticky proteins (now referred to as amyloid plaques)
and tangled bundles of fibers within the neurons (now called neurofibrillary or tau
tangles) (38).
309
Q&A
How does the brain work to regulate daily activities?
The brain is a phenomenal organ that allows each person to carry out every aspect of
daily living, from internal body functions such as breathing and digestion to conscious
functions such as speaking, moving, and making decisions. The brain is made up of
more than 100 billion nerve cells or neurons and is served by over 400 billion tiny blood
vessels called capillaries. The vast majority of the brain consists of the left and right
cerebral hemispheres, which are connected by a large bundle of nerve fibers. Each of
these cerebral hemispheres has an outer layer (cerebral cortex) where the brain regulates
cognitive functions such as learning, remembering, and decision making; controlling
voluntary movements; and processing sensory information.
Despite intensive and ongoing research efforts, currently there is no medication or

other medical intervention that can “cure” Alzheimer’s. Thus medical treatment focuses
on managing symptoms and prolonging, for as long as possible, the person’s ability
to carry out activities of daily living.
Effect of Alzheimer’s on the Brain

Alzheimer’s disease is present years before symp- Healthy
toms of memory loss and other cognitive deficits brain
appear. This is referred to as the preclinical stage
of Alzheimer’s disease, in which people appear to
function normally but a number of toxic changes
within the brain are progressing. Among the
abnormal changes, two primary features have
been identified (38):
• Amyloid plaques—These consist of insoluble
deposits of beta-amyloid, a toxic protein
fragment. Generally found in the spaces
between the brain’s nerve cells, they are
more abundant in people with Alzheimer’s Severe
disease. Alzheimer’s
• Neurofibrillary or tau tangles—Found inside

the nerve cell, these consist of abnormally
shaped or twisted protein collections that
stick together and build up, eventually dis-
rupting cell communication and even caus-
ing cell death.
These toxic changes can cause healthy neurons
to shrink, lose connections with other brain cells,
stop functioning, and even die. As more and more
neurons are affected, the given brain areas lose FIGURE 15.1 Cross sections of the
E6843/ACSM/F15.01/548437/mh-R1
brain comparing healthy brain to brain
volume and shrink (see figure 15.1). This appears
affected by Alzheimer’s disease.
to initially occur in the hippocampus (a critical Source: National Institutes of Health and Human
area for learning, short-term memory, and conver- Services, National Institute on Aging.
Alzheimer’s Disease 311
sion of short-term memories to long-term storage in other areas of the brain) but then
spreads to other areas of the brain, eventually affecting one’s cognitive abilities. By
the final stage of Alzheimer’s, the damage is pervasive and brain volume significantly
declines.
While Alzheimer’s can occur early in life, 95 percent of the cases are late onset and
occur after the age of 60 years. Early-onset Alzheimer’s is thought to be caused by
gene changes inherited from a parent, but a small number of cases currently have no
specifically identified cause. The more prevalent late-onset form results from a variety
of factors that occur and progress over decades. These include possible genetic muta-
tions (such as the apolipoprotein E gene, or APOE), environmental and social factors,
and poor lifestyle choices.
Since Alzheimer’s disease develops over a period of many years, the condition can go
unrecognized until outward symptoms are displayed. Early in the Alzheimer’s disease
process, symptomatic changes are very subtle. You or your loved one may experi-
ence memory problems that are fairly mild but slightly greater than expected based
on age, but they generally do not interfere with everyday activities. As Alzheimer’s
progresses, memory challenges increase and other cognitive difficulties are manifested,
such as personality and behavior changes, difficulty handling money and paying bills,
challenges with multistep tasks such as dressing and cooking, and wandering. At the
severe stage of Alzheimer’s, people lose their ability to communicate, often becoming
completely dependent on others for their daily care and perhaps requiring admittance
to a care facility.
Healthy Approaches to Managing Alzheimer’s

What can you do to stay healthy and independent as you grow older? Similar to the
risk factors for heart disease and other chronic health conditions, eating poorly, not
exercising, smoking, being overweight, or having high blood pressure or type 2 diabetes
increases your susceptibility to Alzheimer’s disease. The good news is that research
suggests that modifying these lifestyle factors and conditions may help optimize brain
health with age. While the importance of these risk factors differs from person to
person, it appears that what you choose to eat and how much you move each day
are critical factors in maintaining good health and thinking power. Being physically
active also provides opportunities to interact with others, thus maintaining important
social connections.
A nutritious diet with appropriate portion sizes is critical for overall health and well-
being, regardless of one’s current age and health status. Consuming appropriate nutrients
and calories is especially important if you are an older adult striving to maintain your
physical and mental functions, independence, and associated quality of life.
Although healthy eating patterns have been associated with a lower risk of cogni-
tive decline, there is no definitive answer yet about the role lifestyle factors may play
in reducing Alzheimer’s disease risk (29, 42, 44, 51). However, healthy food choices
and regular physical activity can help manage your waistline, lower the risk of chronic
diseases, and improve overall health and well-being.
The strongest evidence so far suggests that what’s good for the heart also benefits
brain health. Memory loss in Alzheimer’s disease is linked to the abnormal clumping
of protein in the nerve cells, causing them to malfunction and die. The presence or
absence of vascular disease may explain why some people develop characteristic
Alzheimer’s plaques and tangles but do not develop cognitive decline. The role of ath-
erosclerosis in the development of cognitive impairment and dementia may be related
to the degree of atherosclerotic calcification in the brain (9). Eating a heart-healthy
diet, one rich in fruits and vegetables and lower in saturated fat, appears to help keep
the mind and body healthy.
Healthy Fat Recommendations

A growing body of evidence indicates that while total fat intake is not a key factor in
brain health, eating healthy fats and less saturated fat may help protect your brain. Most
of the fat you eat should come from unsaturated food sources (fish, nuts, vegetable
oil). Omega-3 fatty acids, monounsaturated fat, and polyunsaturated fat are considered
heart-healthy fats. Saturated fats are primarily found in food from animals, such as
meat and whole-fat dairy products, as well as many processed foods. All types of fat
are high in calories, so healthy fats should be substituted for saturated fats rather than
adding more fat to your diet. Table 15.1 provides examples of healthy fat choices (1).
Diet Plans
Both the Dietary Approaches to Stop Hypertension (DASH) eating plan and the Mediter-
ranean diet have been found to help reduce heart disease and may also lower dementia
risk (45). The longevity of people living in the Mediterranean region has led to research
on the role their traditional diet may play. While there is no one “Mediterranean” diet,
the typical meal plan consists of plant-based foods (fruits, vegetables, whole grains,
nuts, legumes), seafood, and olive oil while limiting intake of red meat, sweets, and
eggs. Most of the fat in a Mediterranean diet comes from unsaturated sources (fish,
nuts, and olive oil) (27, 32). Consider these tips on adopting a Mediterranean-inspired
diet:
• Include fruits and vegetables at every meal and choose them for snacks as well.
• Switch from refined to whole-grain bread, cereal, rice, and pasta products.
• Nuts and seeds supply protein, healthy fat, and fiber. Limit your portion to no
more than a 1-ounce serving (approximately 1/3 cup), as they are high in calories.
TABLE 15.1 Choose Healthy Fats

Monounsaturated and • Avocado
polyunsaturated fat • Nuts and seeds: almonds, cashews, peanuts, pecans, pine nuts,
sources pumpkin, sesame or sunflower seeds
• Olives and olive oil
• Peanut butter
• Vegetable oils: corn, cottonseed, safflower, sunflower
Omega-3 fat sources • Canola oil
• Eggs (check label for those high in omega-3s)
• Fish: albacore tuna, herring, mackerel, rainbow trout, salmon, sar-
dines
• Flaxseed and flaxseed oil
• Walnuts
• Eat fish at least twice per week. Limit red meat to no more than a few times per
month.
• Use spices and herbs to flavor foods instead of salt.
Wine is commonly consumed in the Mediterranean diet. Moderate intake is defined
as no more than 5 ounces (148 mL) of wine daily in women and men older than age 65,
and in younger men no more than 10 ounces (296 mL) daily. Although some research
indicates that light to moderate alcohol intake may have a positive impact on dementia
risk, the U.S. Dietary Guidelines make it clear that no one should begin drinking or
drink more often on the basis of potential health benefits (44).
The DASH eating plan is lower in sodium than the typical American diet (less than
2,300 milligrams daily). It limits intake of saturated fat and emphasizes foods rich
in potassium, calcium, magnesium, and fiber. The plan is based on research studies
sponsored by the National Heart, Lung, and Blood Institute (NHLBI), which showed
that DASH lowers high blood pressure, improves levels of fats in the bloodstream,
and reduces the risk of developing heart disease. The DASH eating plan emphasizes
daily intake of vegetables, fruits, fat-free or low-fat dairy products, more whole grains,
lean protein (fish, poultry, legumes, nuts, seeds) and vegetable oils and less sodium,
sweets, sugary beverages, and red meats. The DASH plan recommendations are sum-
marized in chapter 12 (37).
Researchers from Rush University in Chicago combined elements from the heart-
healthy Mediterranean diet and the DASH diet to create the MIND diet (Mediterra-
nean–DASH Intervention for Neurodegenerative Delay). The Rush Memory and Aging
Project found that people whose diet most closely conformed to the MIND diet had a
53 percent lower risk of developing Alzheimer’s. Participants who had moderate adher-
ence demonstrated a 35 percent reduced disease risk. High adherence to the DASH
and the Mediterranean diets also conferred protective benefits (30).
The MIND diet focuses on 10 brain-healthy foods and five foods you should limit
to avoid “brain drain” (see table 15.2). The diet was specifically designed to include
TABLE 15.2 MIND Diet Characteristics

Brain power foods
Berries (blueberries, strawberries)—two or Poultry (chicken or turkey)—two times a week
more servings per week
Relax with a glass of wine daily Olive oil—use as your main cooking oil
A serving of leafy green vegetables (spinach, Whole grains—three or more servings daily
salad greens)—at least 6 days per week and
one other vegetable at least once a day
Include dried peas, beans, and legumes every Eat fish at least once a week
other day
Nuts—five servings a week Replace saturated fat with healthy fat
Reduce your intake of foods high in saturated fat:
• Butter and stick margarine—less than 1 Tbsp daily
• Cheese—less than one serving per week
• Fried or fast food—less than one serving per week
• Red meat—less than four servings per week
• Sweets and pastries—less than five servings per week
Adapted from M.C. Morris, C.C. Tangney, Y. Wang, et al., 2015.
Q&A
Does type 2 diabetes impact the risk of
developing Alzheimer’s?
Type 2 diabetes and Alzheimer’s disease have been thought to be independent disorders
whose incidence increases with aging. Evidence now suggests that having diabetes
increases the risk of developing Alzheimer’s disease and that insulin resistance may
contribute to amyloid deposition in the brain (2, 4, 49). Even among people who do
not have diabetes, higher blood glucose levels have been associated with a greater risk
of dementia (16). The results of these studies reinforce the importance of achieving and
maintaining optimum levels of blood sugar.
the foods and nutrients that evidence has shown to be good for the brain. Researchers
believe that people who follow the diet for long periods of time acquire the greatest
protection from Alzheimer’s. The MIND diet includes the following components:
• Plant-based foods (berries, vegetables, nuts, legumes, and whole grains)
• Olive oil as a healthy fat source
• Eating fish at least once a week and poultry twice per week
• Drinking wine in moderation
Nutritional Supplements
The National Center for Complementary and Integrative Health reports that there is no
convincing evidence from a large body of research that any dietary supplement can
prevent the worsening of cognitive impairment. This includes research on the use of
ginkgo biloba, omega-3 fatty acids, vitamins B and E, Asian ginseng, grape seed extract,
and curcumin (derived from turmeric root) (31). Research on the use of Huperzine A,
a moss extract that has been used in traditional Chinese medicine, also demonstrated
no effect in delaying or preventing Alzheimer’s disease (5, 33, 34).
The Role of Antioxidants As you age, damaging molecules called free radicals can
build up in nerve cells and may play a role in the development of Alzheimer’s. Research
results on the use of antioxidants (natural substances such as vitamins E and C, beta-
carotene, flavonoids) that are thought to help protect the body from the damaging
effects of free radicals have been mixed (18, 23, 48).
A recent research review found no convincing evidence that vitamin E is of benefit
in the treatment of Alzheimer’s disease or mild cognitive impairment (20), although
some studies suggest that consuming a diet rich in vitamin E and vitamin C may be
associated with a reduced risk of Alzheimer’s (29). Vegetable oils, almonds, and sun-
flower seeds are among the richest sources of vitamin E, and significant amounts are
found in green leafy vegetables and fortified cereals (35). Sources of vitamin C include
citrus fruits, broccoli, peppers, and fortified foods and beverages.
Vitamin D Studies have demonstrated an association between vitamin D deficiency
and increased risk of Alzheimer’s disease (2, 7). Vitamin D deficiency is common
among older adults due to reduced sun exposure and their skin’s decreased ability to
synthesize vitamin D. Fish liver oil and fatty fish such as salmon, tuna, and mackerel
are natural sources of vitamin D. Small amounts are also found in beef liver, cheese,
and egg yolks. Foods fortified with vitamin D such as milk, orange juice, and breakfast
cereal provide the majority of vitamin D in the American diet. While it appears there
is a link between vitamin D and the development of Alzheimer’s, more research is
needed to determine cause and effect.
Omega-3 Fatty Acids Increased intake of omega-3 fatty acids, such as docosahexae-
noic acid (DHA) found in fish, may also have beneficial effects on brain function (50,
53). Docosahexaenoic acid is one of the most abundant fatty acids in the brain and is
critical for healthy development and function. Its anti-inflammatory effects promote
cardiovascular health and may also be beneficial to the brain (17, 26). Thus far, research
in relation to dementia risk has yielded mixed results, so there is not yet sufficient
evidence to recommend DHA or other fatty acid supplements to treat or prevent
Alzheimer’s disease (5, 6, 12, 40).
Homocysteine and B Vitamins An elevated level of the blood protein homocysteine
is an established cardiovascular risk factor and also appears to increase the risk of
Alzheimer’s disease. Certain B vitamins (folate, B6, B12) have been shown to lower blood
homocysteine levels, leading to hopes that supplementation may prevent or halt the
progression of Alzheimer’s. However, while supplementation can lower homocysteine
levels, studies generally have not reported improvements in cognitive performance,
and additional research is needed (13).
Resveratrol Resveratrol, a compound found in red grapes that has both anti-
inflammatory and antioxidant properties, has been correlated with a lower risk of
dementia in a small number of studies (47). Researchers continue to explore whether
resveratrol therapy can delay or alter memory deterioration and functional decline in
Alzheimer’s disease.
Impact of Combining Supplements

Most studies of individual vitamins and supplements have shown limited to no ben-
efit. More recent findings suggest that improved cognitive function may occur with
formulations containing a combination of nutrients (41). Future research studies are
needed to examine various combinations and the potential for benefits related to
cognitive function.
Practical Aspects of Diet for Someone With Alzheimer’s

While good nutrition is generally not a concern in the early stages of Alzheimer’s disease,
help with cooking and grocery shopping may be needed. Behaviors related to disease pro-
gression include refusal to eat or to sit long enough for meals, problems with chewing and
swallowing, and changes in physical activity level. These changes may result in issues with
weight loss, poor nutrition, and dehydration. The National Institute on Aging suggests these
Alzheimer’s caregiving tips (36):
• Avoid new routines. Serve meals at consistent times in a familiar place and way when-
ever possible.
• Be patient. Extra time may be required to finish meals.
• Serve well-liked foods and respect cultural and religious food preferences.
Because there is no known cause or cure for Alzheimer’s disease, people are often
tempted to try dietary supplements or “medical foods” that are touted to boost brain
health. Supplements are not regulated by the Food and Drug Administration as strin-
gently as medications, and there may be concerns regarding their effectiveness and
safety as well as potential reactions with other medications. Always check with your
physician before using supplements or alternative therapies.

As discussed in chapter 1, physical activity is an essential component of a healthy
lifestyle that reduces the risk of developing cardiovascular disease, diabetes, and other
chronic health conditions; burns additional daily calories to promote maintenance of
normal weight; and keeps muscles and joints strong and mobile to allow life to be
lived to the fullest. Being physically active is also important for maintaining the health
of your brain as you move through life.
Regular physical activity improves attention, focus, and academic performance in
children; enhances attention, working memory, and the ability to multitask in young
adults; and can delay the process of cognitive decline and neurodegenerative diseases
such as Alzheimer’s in older adults (39). Numerous scientific research studies have ana-
lyzed the relationship between physical activity and the risk of developing Alzheimer’s
disease with aging. The findings have consistently shown that people who regularly
exercised (three or more days per week) had slower rates of cognitive decline and were
less likely to develop full-blown Alzheimer’s disease than those who exercised less.
However, while these studies have highlighted a strong association between physical
activity and Alzheimer’s disease, they do not definitively show that a true cause-and-
effect relationship exists, nor do they reveal why certain benefits occur. Thus scientists
continue to conduct a variety of animal and human research studies to confirm these
associations, better understand their underlying mechanisms, and hopefully, at some
point, uncover specific causation and curative treatments.
Being physically active is one of the most important steps you can take to maintain
and even improve your overall health profile. And while scientists continue to dig deeper
in their efforts to identify effective prevention strategies for Alzheimer’s, exercise is
recommended to promote health for those at risk for as well as those with Alzheimer’s.
Physical Activity and Cognitive Decline Prevention

Many research studies have noted that regular physical activity has positive benefits
on cognitive function. Benefits identified include delaying the onset of dementia,
decreasing the chance of developing Alzheimer’s, and slowing progression in those
diagnosed with the disease (3, 15, 25, 28, 52). Studies have shown a significantly higher
risk of developing Alzheimer’s, and significantly greater dementia, in people who did
minimal physical activity versus their more active counterparts (22). For example, in a
recent study in which daily physical activity was tracked (including cleaning, gardening,
cooking), those with the highest activity had a twofold decreased risk for developing
Alzheimer’s compared with the most inactive individuals (10). Thus, there is evidence
that maintaining a physically active lifestyle supports your brain health and may lower
your risk of developing Alzheimer’s disease.
However, while these and other research studies highlight the association between
aerobic fitness, improved cognitive function, and decreased manifestation of demen-
tia and Alzheimer’s disease, the specific physiological mechanisms are not yet clearly
defined (11). Development of Alzheimer’s is a progressive and complex disease process;

thus the positive physiological mechanisms induced by physical activity are most likely
multifactorial and interlinked. This section describes a few possibilities.
Maintenance of Cerebral Blood Flow Similar to the effect that cardiovascular disease
has on blood flow to the heart and vasculature, atherosclerotic cerebrovascular disease
affects blood flow to the brain. Many of the same risk factors that affect your heart,
such as hypertension, hyperlipidemia, obesity, glucose intolerance, diabetes, smoking,
and inflammatory processes also increase your risk for stroke and cognitive decline
(11, 24). Physical activity is an important intervention for each of these risk factors. By
keeping your heart effectively pumping and the arteries serving your brain function-
ing appropriately, blood flow to your brain is maintained. Physical activity may also
stimulate the development of additional cerebral blood vessels or capillaries. These
vessels provide the key chemicals and nutrients that help maintain the brain’s network
connections and can also induce the growth of new connections that are vital to our
cognitive abilities.
Brain-Derived Neurotrophic Factor Perhaps the most extensively studied brain chemi-
cal is brain-derived neurotrophic factor (BDNF), one of the chemicals (neurotrophins)
that stimulate neurogenesis, which simply means the brain’s ability to grow new neu-
rons (brain cells) and synapses (connections). Brain-derived neurotrophic factor also
increases the release of neurotransmitters that enhance communication connections
within the brain, and may provide a protective factor for existing brain cells against the
toxicity resulting from the development of amyloid plaques. Low levels of BDNF have
been documented in the brain tissue of people who died from Alzheimer’s disease.
Numerous animal and human studies have documented increased levels of BDNF
following both long-term aerobic and short-term vigorous exercise training (3). This
exercise-stimulated increase in BDNF has been correlated with improved cognitive
function and increased hippocampal volume.
Brain Volume and Cognitive Reserve In middle age, the hippocampus decreases in
size by approximately 1 to 2 percent per year, and over time this shrinkage can affect
memory and other cognitive functions. Regular aerobic exercise can slow this atrophy
process and even promote the growth (neurogenesis) of new brain cells. This new
growth is important for preserving the size of the hippocampus and other brain areas
that are essential for memory and other mental processes.
Brain imaging studies have noted Alzheimer’s disease pathology in the brains of older
adults who never displayed the cognitive deficits and symptoms typical of Alzheimer’s
(19). Why this occurs is not well understood, but researchers have proposed the concept
of “cognitive reserve” as one possible explanation (8). In research studies, the primary
difference between the brains of people with and without manifestation of symptomatic
Alzheimer’s disease was their brain size, particularly that of the hippocampus area.
Preservation of brain size, or cognitive reserve, might allow the brain to maintain its
function by recruiting alternate brain networks or connections that have developed
over time (8, 43). Exercise appears to be one mechanism that stimulates this preserva-
tion process by stimulating brain chemicals such as BDNF, blood flow enhancements,
and other factors that preserve hippocampus volume (21).
What is important to note is that a growing body of scientific evidence suggests that
regular physical activity is beneficial for long-term brain health and maintenance of
cognitive capabilities. While additional research will help to refine recommendations
Key Physical Activity Tips for Alzheimer’s
Physical activity is encouraged for all adults and older adults. Specific exercise programs
may need to be individualized as Alzheimer’s disease progresses; general tips on promoting
physical activity are included here.
Start Now
It is never too early or too late in life to get started; the benefits are substantial and too impor-
tant not to take advantage of. Remember, most chronic health conditions like Alzheimer’s
develop over long periods of time and ultimately impair your quality of life.
Exercise Regularly
The key to gaining fitness and preventing Alzheimer’s and other chronic health conditions
is consistency over time. You should be physically active on most if not all days of the week.
Move More
Look for ways throughout the day to move and try to avoid extended periods of sitting when
at home or at work. See Sit Less, Move More in chapter 1.
Set Goals
Strive to meet or even exceed the recommended guidelines for your age group as discussed
in chapters 10 and 11. At a minimum you should build up to and maintain at least 150
minutes or more of moderate-intensity exercise each week (e.g., five 30-minute sessions of
walking, cycling, swimming, or some other form of aerobic activity you enjoy). As your fitness
improves, including short bouts of higher-intensity exercise can stimulate further fitness gains.
Mix It Up
Incorporate a number of different exercise activities into your routine; mix it up and don’t
do the exact same thing day after day.
Add Resistance Training

Some form of resistance training at least two times per week is important. This can consist
of lifting weights, using dumbbells and resistance bands, or performing functional exercises
that use your body weight for resistance. Maintenance of muscle strength is an important
component of maintaining independence with aging and prevention of falls.
Be Social
Maintaining social links and interacting with others may be an important component in
preventing Alzheimer’s. Consider participating in a group exercise class. Most fitness centers
and many community centers offer group classes that range from chair exercises for older
adults to more intense aerobic activities such as spinning, functional training, and step aero-
bics. Dancing can be fun and is an excellent aerobic activity that connects you with others.
Consult a Professional
Degreed and certified professionals such as Personal Trainers, Exercise Physiologists, and
Clinical Exercise Physiologists can assist you with developing your exercise program and
provide guidance as you progress along your health and fitness journey. Ask your health
care provider if this might be beneficial for you.
318
on the amount, intensity, and type of physical activities that promote optimal brain
health, considering all the health benefits of being active, there is no reason to wait to
get started. Since cognitive decline and the development of Alzheimer’s disease occur
over a period of many years, the sooner you can incorporate physical activity into
your daily routine, the greater the benefits may be. Now is the time to get moving!
Role of Physical Activity in Treating Alzheimer’s Disease

People diagnosed with Alzheimer’s disease should remain physically active for as long
as possible. A consistent routine of physical activity promotes better sleep, improves
mood, reduces anxiety, slows the rate of cognitive and physical decline, and allows
you or your loved one to remain independent for a longer period of time.
One of the pivotal challenges in Alzheimer’s disease is a progressive decline in
physical function and mobility. This process can be accelerated when people with
Alzheimer’s stop exercising and become sedentary. The resulting loss of physical fitness
places them in a progressive downward spiral that negatively affects their muscles,
bones, and physical capabilities. Joints lose their mobility and become stiff, and when
this is combined with weakened muscles, gait changes make walking more challeng-
ing. The loss of strength and mobility affects balance, predisposing the person to falls,
potential fractures, and other medical complications.
As cognition and physical fitness progressively worsen, depression, inadequate
sleep, and mood changes become more apparent; daily living functions such as get-
ting dressed and undressed, bathing, preparing meals, and transferring from one place
to another become challenging. This results in a loss of autonomy and increases the
need for care assistance.
Exercising and staying physically active is critical to slowing this downward slide
and maintaining independence and quality of life for as long as possible. The type of
physical activity that is best for the person with Alzheimer’s depends on age, abilities,
current fitness level, stage of Alzheimer’s disease, symptoms, and other health-limiting
conditions. Younger people with Alzheimer’s and those at earlier stages of the disease
process may be able to undertake a greater amount and intensity of activity than those
who are older, are at later stages of the disease, or have not previously maintained a
physically active lifestyle.
In the early stages of Alzheimer’s disease it is important to establish a regular exer-
cise routine that can be maintained for as long as possible. The primary objective is
to maintain and even improve the physical functions that allow independent living.
As the disease progresses, activities need to be modified and simplified. Many com-
munity centers and fitness facilities, such as medical fitness centers and YMCAs, offer
specific programming for people with dementia and Alzheimer’s. These centers have
trained health and fitness professionals who can assist with developing an appropriate
program, provide instruction regarding technique, and make modifications as neces-
sary. These are a few things to consider:
• Check all workout areas and your home environment for potential safety hazards
such as inadequate lighting, rugs, cords, and other trip-and-fall obstacles.
• Keep it simple, especially as Alzheimer’s progresses and memory becomes more
impaired. Remembering how to do complicated movements may be challenging,
and safety could become an issue.
• If balance is an issue, installing and exercising within reach of a grab bar or with
assistance should be considered.
Maximize Safety: Steps to Take Before Starting an Exercise

Program
Before initiation of an exercise program, consultation with one’s physician is warranted. This
is especially important in the presence of any coexisting health factors such as high blood
pressure, heart or vascular conditions, or history of falls, or symptoms like shortness of breath,
chest discomfort, dizziness, and fainting. Ask the doctor for advice related to these questions:
• What type(s) of physical activities will be best?
• What physical activities should be avoided?
• How frequent should the activity sessions be and for what duration?
• What is the recommended intensity?
• Is referral to a health professional, such as a physical or occupational therapist or ACSM
Clinical Exercise Physiologist, who can help create and monitor an appropriate physical
activity program recommended?
• Choose activities that are enjoyable; the key is remaining physically active for as
long as possible.
• Walking is an excellent activity and does not require complicated equipment.
Activities such as gardening, cleaning, cooking, and dancing are also beneficial.
• Some form of resistance training should be incorporated. If a fitness facility is
accessible, this could include weight machines and other available equipment.
Resistance bands and cords can easily be incorporated at home, as can a variety
of body weight exercises.
• Start slow; even 10-minute sessions spaced throughout the day are beneficial.
• As ambulation becomes limited, seated exercise activities can be incorporated.
• Establish a calm and soothing environment that is devoid of loud noises and
distractions; familiar, calming music can be helpful.
Over the past century, numerous medical and public health advances have served
to significantly increase lifespans, allowing more and more people to live into their
90s and beyond. Parallel to enhanced longevity is a substantial increase in the risk of
developing Alzheimer’s disease and other forms of dementia. While additional research
is required to carve out the definitive underlying causes, it is apparent that a number of
lifestyle factors play a significant role. The health benefits derived from being physically
active and consuming a nutritious diet are far-reaching and include the health of your
brain. Nutritional and physical activity habits are important components for preventing
the development of Alzheimer’s disease in some people and delaying manifestation
of symptoms in others, and are important treatment interventions in those who have
symptomatic Alzheimer’s.
SIXTEEN
Osteoporosis and Bone Health
Imagine the internal structure of bone as being like the wood foundation of a house.
The process of osteoporosis is similar to what happens during a termite infestation in
a home’s foundation. At some point, so much wood is consumed that the strength of
the foundation is compromised and it begins to fail. This is not unlike the progression
of osteoporosis; over time, the internal architecture of bone is eroded as a result of a
number of factors that eventually increase your risk for fracture. The term osteopenia,
or low bone mass, refers to a condition of reduced bone density that has not yet pro-
gressed to osteoporosis. Those diagnosed with this condition should still be monitored
to ensure that the condition does not get worse. Figure 16.1 shows a comparison of
healthy bone and bone affected by osteoporosis.
a b
FIGURE 16.1 Normal (a) and osteoporotic bone (b).

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321
Osteoporosis is the most common disease affecting the skeleton and is one of the
most important public health issues facing America. More than 50 percent of women
and 25 percent of men over the age of 50 will suffer an osteoporotic fracture at some
time in their lives (12). Sadly, one in six women will experience a hip fracture, the
most devastating type of osteoporotic fracture (3). This risk is equal to a woman’s
chance of developing breast, uterine, and ovarian cancer combined (17). Newest esti-
mates of hip fracture show that while the number of hip fractures among women will
decrease slightly over the next 20 years, the number of hip fractures among men will
rise more than 50 percent (21). While education, new medications, and improvement
in healthy behaviors may explain the reduction of fractures in women, the fact that
men are now living longer explains the staggering projections for osteoporosis and
subsequent fracture.
Fracturing a bone is a serious complication of osteoporosis. Fractures can cause severe
pain, affect posture and appearance, and even be deadly. Fractures of the spine can
cause a person to lose height and become permanently hunched over. An estimated
20 percent of people who fracture a hip die within one year due to complications of
the broken bone or the surgery to repair it. Most who survive a hip fracture never
regain their previous level of independence. Although an osteoporotic fracture can
be devastating, the good news is that because osteoporosis progresses slowly, you
can take a number of steps throughout your life to reduce your risk of developing it.
Causes of Osteoporosis
During growth and young adulthood, the skeleton is busy changing in size, shape, and
density to ultimately support the physical needs of an adult. In adulthood, the skel-
eton remains relatively stable but is still constantly undergoing a process called bone
remodeling, in which bone repairs and replaces itself in roughly the same amount.
Many processes, however, can “uncouple” bone balance. With normal aging, bone
breakdown outpaces replacement, causing up to 1 percent of bone to be lost per year
after around age 30. Certain conditions—such as estrogen loss from menopause or
reduced testosterone in men, an overactive thyroid gland, diabetes, certain autoim-
mune diseases and cancers, and gastrointestinal disorders like celiac disease or irritable
bowel syndrome—may increase bone breakdown and slow down bone replacement,
causing further overall loss of bone. On the other hand, pharmaceutical agents that
stop the breakdown of bone, as well as physical activity, which causes bone to be
built, can cause a net bone gain.
Because bone is a dynamic tissue throughout life, strategies to slow bone breakdown
and to build new, stronger bone are useful at any life stage. Some of the factors you
can control, and others you cannot (see Risk Factors for Osteoporosis). Take a look
at figure 16.2. On the left side of the scale are factors that have a positive influence
on bone; the right side of the scale includes factors that have a negative influence.
Positive factors may contribute to bone gain while negative factors may cause bone
loss. If you’re interested in learning more about your risk for osteoporosis, the World
Health Organization has adopted a scientifically validated tool that predicts 10-year
probability of sustaining an osteoporosis-related fracture called the WHO Fracture
Risk Assessment Tool, or FRAX. This tool enhances patient assessment by integrating
clinical risk factors alone or in combination with your bone mineral density (if you
know it): www.shef.ac.uk/FRAX/.
Positive factors Negative factors
Physical activity Smoking
Adequate calcium, Sedentary lifestyle
vitamin D, and Poor diet
protein intake Excessive alcohol
Hormonal balance consumption
Loss of estrogen
Bone balance
FIGURE 16.2 Factors that influence bone balance.

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Risk Factors for Osteoporosis

Your risk of osteoporosis is influenced by many factors, some of which you can control or
modify, and others that are outside of your control.
Risk Factors You Cannot Control

• Being female
• Having a thin or small frame
• Being of advanced age
• Having a family history of osteoporosis
• Being postmenopausal, including early or surgically induced menopause
• Being male with low testosterone levels
• Being Caucasian or Asian (although African Americans and Hispanic Americans can
be at risk as well)
Risk Factors You Can Control

• Having a diet low in calcium, vitamin D, and protein
• Being inactive
• Smoking, including exposure to secondhand smoke
• Excessive use of alcohol (more than three drinks per day)
Risk Factors You May Be Able to Control

• Loss of menstrual periods not related to menopause (amenorrhea)
• Anorexia nervosa (eating disorder characterized by low body weight) or bulimia nervosa
(purging food, which reduces absorption of vital nutrients)
• Prolonged use of certain medications, such as corticosteroids and anticonvulsants
• The presence of other chronic diseases such as heart disease, high blood pressure, or
high cholesterol related to poor lifestyle choices or obesity.
323
Smoking and alcohol consumption are two lifestyle factors you can manage. Avoid
smoking, being in contact with secondhand smoke, and excessive alcohol consump-
tion, as these influence the absorption of key nutrients. Other controllable factors that
affect the health of your bones include reproductive hormone levels, dietary adequacy
(namely, of calcium and vitamin D), and physical activity. Near or at the onset of
menopause, typically around age 50, women’s bodies produce less estrogen. This loss
of estrogen can cause bone to be lost two to five times more quickly than bone loss
as a result of age alone. Although estrogen and hormone therapy have been shown
to effectively stop menopause-related bone loss (2), many women choose not to take
hormones because of a history of breast cancer or other concerns, such as a potential
increased risk of heart attack or stroke (6). For men, age-related reductions in testos-
terone and estrogen may also contribute to fracture risk. Although some men with
osteoporosis also have low testosterone levels, low testosterone does not inevitably
lead to osteoporosis.
Most of the options for maintaining normal hormone levels are drug related and are
discussed later in this chapter, but some behaviors can also influence hormone levels.
Assessment and Diagnosis of Osteoporosis

The gold standard technique for osteoporosis evaluation is called dual-energy X-ray absorpti-
ometry, or DXA, also called a bone density test. Dual-energy X-ray absorptiometry measures
the density of the mineral in your bones using a low-dose digital X-ray. Bone density is a
very accurate index of bone strength and risk for fracture. Bone density is typically measured
at the bones that are most often fractured—the hip, spine, and forearm. The test is very
simple: You lie on a large, flat table while the measurement device passes over your body
and takes the necessary readings.
Your risk of fracture is evaluated through the comparison of your bone density values to
that of a young adult (20 to 29 years old). If your bone density is significantly less, then you
are diagnosed with osteoporosis.
You may be asking yourself whether you should have a DXA test. The National Osteoporosis
Foundation (17) suggests that people in the following categories be tested for bone density:
• Women age 65 and older
• Men age 70 and older
• Anyone who breaks a bone after 50 years of age
• Younger postmenopausal women with risk factors
• Postmenopausal women under age 65 with risk factors
• Men age 50 to 69 with risk factors
• Estrogen-deficient women at clinical risk for osteoporosis
• Individuals with vertebral abnormalities
• Individuals receiving, or planning to receive, long-term glucocorticoid (steroid) therapy
• Individuals with primary hyperparathyroidism
• Individuals being monitored to assess the response or efficacy of an approved osteo-
porosis drug therapy
As with all medical procedures, discuss your situation with your health care provider to
determine whether an assessment would be beneficial.
Osteoporosis and Bone Health 325
In particular, you should avoid excessive exercise training coupled with strict dieting.
Women who exercise excessively and restrict their eating are prone to disturbances
in their menstrual cycle as a result of low estrogen levels caused by low energy avail-
ability. In other words, you must consume enough calories each day to support the
amount of exercise you do. The amount and type of exercise recommended in this
book would not put someone at risk for such a problem. This chapter explains which
types of exercise are best for your bones to keep them healthy while helping you
better understand all the factors that influence your risk of osteoporosis so you can
make the best choices.
Healthy Approaches to Managing Osteoporosis

Although many factors can influence bone health, this chapter focuses on the impact
of diet and physical activity. These two lifestyle factors are under your control and can
have a major impact on the strength of your bones.
The quality of your diet can influence the health of your bones. A healthy, well-
balanced diet as outlined in chapter 3 should provide the necessary building blocks
for healthy bones. Even with the best efforts, however, your diet may fall short of
meeting recommended levels. In this case, dietary supplements may help you meet the
recommended dietary intake. In particular, calcium and vitamin D are two nutrients
of importance for healthy bones, as is adequate protein, which supports muscle and
improves absorption of calcium from the diet.
Calcium
Calcium is a critical mineral for bone health, and the body strongly defends its blood
levels of calcium. Humans are not very good at moving calcium from the food eaten
into the bloodstream, and this gets worse with age. Therefore, dietary calcium rec-
ommendations also increase with age (see table 16.1 for age-related calcium intake
recommendations) (10).
TABLE 16.1 Recommended Dietary Intake of Calcium

Age Calcium (mg)
Birth to 6 months 200
Infants 7 to 12 months 260
1 to 3 years 700
4 to 8 years 1,000
9 to 18 years 1,300
19 to 50 years 1,000
51+ years (men) 1,000
51+ years or postmenopausal (women) 1,200
Pregnant or lactating adult 1,000
Adapted from Institute of Medicine, 2011, p. 349.
Q&A
What are common food and beverage sources of calcium?
As with all nutrients, calcium is most usable by the body when it is ingested in the form
of food. Dairy products such as milk, yogurt, and cheese are high in calcium; other foods
such as nuts, fish, beans, and some vegetables are less calcium dense but can help you
achieve your calcium requirement (see table 16.2 for examples of calcium-rich foods)
(17). Many nondairy foods are now fortified with calcium, such as orange juice, bread,
and cereals, but be sure to read the label because some foods contain more fortification
than others.
It is vital that growing children get as much calcium in their diets as they can because
it may make a large difference in their bone health when they are adults. For adults,
studies show that calcium intake at or above recommended levels cannot increase
bone density but is very important in preventing bone loss over time. Excessive cal-
cium intake, on the other hand, could contribute to kidney stone formation in certain
people, and taking more than 2,500 milligrams per day should be avoided.
When you cannot consume sufficient calcium in your diet, supplements in the
form of calcium phosphate, calcium carbonate, and calcium citrate may be warranted.
Supplements should be evaluated on the basis of their elemental calcium content (usu-
ally between 200 and 600 mg per tablet or chew), and not on the overall milligrams
of calcium compounds. Because the stomach can absorb only about 500 milligrams
of calcium at a time, it is best to spread supplements throughout the day.
Some supplements made from bone meal, dolomite, or unrefined oyster shells
may contain substances such as lead or other toxic metals and should be avoided.
One way to help ensure that the supplement you are taking is safe and effective is to
TABLE 16.2 Calcium Content of Selected Foods

Food Amount Calcium (mg)
Milk (skim, low fat, whole) 1 cup (240 mL) 300
Yogurt (low fat, plain) 6 oz (170 g) 310
Yogurt (Greek) 6 oz (170 g) 200
Hard cheese (cheddar) 1 oz (28 g) 205
Cottage cheese (2%) 4 oz (113 g) 105
Ice cream, vanilla 8 oz (227 g) 85
Tofu (prepared with calcium) 4 oz (113 g) 205
Sardines with bones 3 oz (85 g) canned 325
Salmon, canned, with bones 3 oz (85 g) 180
Broccoli 8 oz (227 g) 60
Kale 8 oz (227 g) 180
Collard greens 8 oz (227 g) 360
Orange 1 medium 55
Source: National Osteoporosis Foundation.
look for products that have a USP symbol on the label, which stands for United States
Pharmacopeia. This is a nongovernmental, official public standards-setting authority.
Unfortunately, testing of supplements is voluntary, so not all suitable products have
this notation.
Vitamin D
Vitamin D is another nutrient important to bone health because it helps the body
absorb and store calcium. Low vitamin D levels are related to low bone density and
increased risk of fractures (23). The recommended daily intake of vitamin D is 600
international units (IU) for adults and pregnant and lactating women (800 IU for those
over the age of 70), which can be obtained from food and sunlight. Vitamin D–rich
foods include eggs, fatty fish, and cereal and milk fortified with vitamin D (see table
16.3 for examples of foods rich in vitamin D) (17). Based on recent research studies
linking vitamin D supplementation to reduced risk of fractures and some chronic dis-
eases, the Institute of Medicine is considering increasing the recommended intakes.
Studies suggest that intakes in the range of 800 to 1,000 IU per day of vitamin D are
associated with better health outcomes (1, 17) and are well below the 2,000 IU daily
limit that would avoid any harmful effects of excess vitamin D.
Vitamin D is sometimes referred to as the sunshine vitamin because when UV rays
from the sun make contact with the skin, vitamin D is formed. Minimal sun exposure
(to feet, hands, and face) of about 15 to 20 minutes per day is usually enough to get
most of the needed daily vitamin D, although this ability does decline with age. Sun-
screen can reduce vitamin D synthesis by the skin, and deficiencies may also occur
in those who are housebound, reside in extreme northern latitudes, do not consume
vitamin D–fortified foods, or have kidney or liver disorders that interfere with normal
vitamin D metabolism.
Protein
Protein makes up about half of the volume of the bone and about one-third of its mass.
Though it may seem confusing, research has shown both pros and cons about protein
in the diet and the impact on bone health—but really, it’s the amount of protein that
matters. Protein helps balance hormones and improves absorption of calcium from
food. Very high protein diets can cause too much calcium to be lost in the urine, but
very low protein diets hamper the body’s ability to grow and repair bone. Most older
adults do not consume enough protein and should increase their intake to recom-
mended levels in order to support muscle and bone health. Research has shown that
TABLE 16.3 Vitamin D Levels in Selected Foods

Food Amount Vitamin D (IU)
Egg 1 large 41
Salmon 3.5 oz (99 g) cooked 447
Tuna, canned in water 3 oz (85 g) 154
Ready-to-eat fortified cereal 3/4 to 1 cup (180 to 240 mL) 40
Yogurt, fortified 6 oz (170 g) 80
Milk (nonfat, low fat, or whole) 1 cup (240 mL) 120
Data from National Institutes of Health Office of Dietary Supplement.
TABLE 16.4 Protein Requirements Across the Lifespan

Age RDA (grams protein per kilogram body weight)*
Infants 0 to 6 months 1.52 g/kg per day
Infants 7 to 12 months 1.20 g/kg per day
Children 1 to 3 years 1.05 g/kg per day
Adults 19+ 0.80 g/kg per day
*Kilograms body weight = weight in pounds ÷ 2.2.
To calculate RDA (Recommended Dietary Allowance), multiply kilograms body weight by the factor shown in the table.
Adapted from Institute of Medicine, 2005.
increasing protein along with fruits and vegetables in the diet is the best approach for
keeping calcium loss at a minimum (9).
Protein intake requirements are based on a person’s body weight because of the
wide variation in lean mass based on body size. Table 16.4 lists protein requirements
based on nitrogen balance studies across the lifespan (11).

Exercise can improve bone health by increasing bone mass or by slowing or prevent-
ing age-related bone loss. Researchers continue to examine what type and how much
exercise is necessary for bone health. Though leisurely levels of physical activity are
a good starting point for beginning an exercise program, more moderate to vigorous
levels of activity are necessary to challenge the skeleton. Exercise is also important
for fall prevention, and certain types of exercise have been shown to lower fall risk.
To realize the potential benefits of exercise, some precautions should be considered.
Precautions Before Exercise for Those With Osteopenia or Osteoporosis

Specific exercise recommendations tend to be difficult for those diagnosed with osteo-
penia or osteoporosis because of the limited number of research studies. If you have
been diagnosed with osteoporosis, even if you have not yet experienced a fracture,
you should avoid activities that put high stresses on the bone, such as jumping or deep
forward-trunk flexion exercises (e.g., rowing, toe touches, and full sit-ups). A regular
brisk walking program with hills as tolerated, combined with resistance training to
improve balance and muscle strength, may reduce your fall risk. Exercise options may
be limited for those with osteoporosis who are restricted by severe pain. It may be a
good idea to begin exercise with a warm pool–based program, which, although not
weight bearing, can improve flexibility and provide some muscle strengthening.
Exercise training after hip fracture and surgery has been found to significantly
increase strength, functional ability, and balance as well as to reduce fall-related
behavioral and emotional problems in elderly people (8). Recommendations for spe-
cific exercises should come from a physical therapist because the activity program
needs to be individualized. Generally, these programs begin with safe range of motion
activities and muscle-strengthening exercises for the muscles surrounding the hips,
trunk, pelvis, and lower body. Typically, exercise recommendations include avoiding
high-impact activities such as basketball, volleyball, soccer, jogging, and tennis. These
activities can damage the new hip or loosen its parts. Resistance exercises that cause
hip abduction or adduction (swinging the leg from side to side) should generally be
avoided initially to prevent dislocation of the new hip. Recommended exercises often
include walking, stationary bicycling, and swimming.
Rehabilitation after vertebral fracture should include exercises to maintain proper
posture while moving and exercises specifically aimed at strengthening the back
extensor muscles (the muscles that help you stand up straight). Gentle yoga and tai
chi are excellent activities to increase postural awareness and muscle strength and to
improve balance. The goals of this type of program should be to reduce pain, improve
mobility, and contribute to a better quality of life.

You have probably heard that exercise must be weight bearing to benefit your bones.
Some of the first evidence that weight bearing was important to the skeleton came
from observations of bone loss in astronauts while in space, when the invisible force
of gravity on the skeleton is removed. Examples of this include immobilization (as
when a limb is in a cast), long periods of bed rest (from prolonged illness), or being
physically inactive. Unfortunately, the body quickly adapts to the reduced loads placed
on it. Similarly, non–weight-bearing exercise, such as swimming and cycling, may not
be an ideal exercise for bones because the body weight is supported by the water or
the bike.
Studies of athletes have provided the basis for the design and testing of exercise
interventions aimed to improve bone health. These interventions can better answer the
question of what type and how much exercise strengthens bones. The Position Stand
on Physical Activity and Bone Health from ACSM (13) and the U.S. Surgeon General’s
National Report on Bone Health (22) recommend important lifestyle modifications,
including exercise, to improve bone health. This information forms the basis for the
exercise recommendations and sample programs outlined in this chapter.
Q&A
Is walking enough?
Walking is often advocated as a weight-bearing exercise that is good for bones. True,
walking is weight bearing, but unfortunately, most research studies of inactive women
who begin a moderate walking program fail to find any effect of walking on bone mass.
Survey studies show that women who walk fracture less often than women who are
inactive. However, it is possible that walkers also engage in other healthy behaviors that
could lower their fracture risk, such as better calcium intake or less smoking.
Only two walking studies out of many showed a positive effect of walking on spine
bone mass (but not the hip). In these studies, however, women walked at a very fast
race-walking pace of around 5 to 6 miles per hour (8 to 9.6 km/h), which is much faster
than the usual 2 to 3 miles per hour (3.2 to 4.8 km/h) pace of most women. Because
walking confers so many other benefits to the body, if you love walking, don’t stop!
Increasing the intensity of your walking program to include bursts of very fast walking
or walking briskly up hills, however, will burn some extra calories and keep your heart
healthy as well as help your bones.
The best program is one that incorporates multiple types of activity and applies the
principles of training with bone health in mind. Table 16.5 outlines the basic guide-
lines for exercise to promote bone health and overall fitness, and each exercise type
is covered in more detail in the following sections. With respect to bone, exercise is
site specific. In other words, a particular bone must be directly stressed to receive
benefits. A multimodal program can provide multiple benefits for musculoskeletal,
cardiorespiratory, and metabolic health plus reduce the risk of injury.
Aerobic Exercise Moderate to vigorous aerobic exercise can improve or maintain bone
mass of the hip and spine and has additional benefits to the cardiovascular, muscular,
and nervous systems. To challenge the skeleton, the aerobic exercise should be weight
bearing, although rowing may have particular benefit to the spine. Examples of weight-
bearing aerobic exercises that have been shown to build or preserve bone density
when done at moderate to vigorous intensity include aerobic dance, fast walking (5
miles per hour or faster, or 8 km/h), jogging (may begin with walking and intermittent
jogging), stair climbing or bench stepping, tennis, and rowing.
The general recommendation for aerobic exercise aimed to improve bone health is
to reach a minimum target of 30 minutes of continuous moderate-intensity exercise five
days each week for a total of 150 minutes. Another option is 75 minutes of vigorous-
intensity exercise per week (about 20 to 25 minutes three days each week), similar to
the general public health recommendations for physical activity described in chapter 2.
To see more improvement, you can increase the amount of exercise by increasing
the intensity, duration, or frequency. Generally, the upper range for effective aerobic
exercise is 60 minutes of vigorous-intensity exercise five to seven days per week. Any
more than this and your risk of injury or burnout increases.
TABLE 16.5 General Exercise Recommendations for Those With Osteoporosis

Aerobic Resistance Flexibility
Frequency 4 to 5 days/week Start with 1 to 2 noncon- 5 to 7 days/week
secutive days/week. May
progress to 2 to 3 days/
week
Intensity Moderate intensity Adjust resistance so that Stretch to the point of
(rating of 3 to 4 on a the last two reps are tightness or slight
scale of 0 to 10, with challenging to perform discomfort
0 being resting and 10 High-intensity training is
being maximal effort) beneficial in those who
can tolerate it
Time Begin with 20 min Begin with one set of 8 Hold static stretch for 10
Gradually progress to a to 12 reps; increase to to 30 sec; two to four
minimum of 30 min (with two sets after ~2 weeks reps of each exercise
a maximum of 45 to 60 No more than 8 to 10
min) exercises per session
Type Walking, cycling, or other Standard equipment can Static stretching of all
individually appropriate be used with adequate major joints
aerobic activity (weight instruction and safety
bearing preferred) considerations
Weight-bearing aerobic activities can benefit your bones.
If you already have been diagnosed with osteopenia or mild osteoporosis, a low- to
moderate-intensity exercise program is recommended to improve bone mass or prevent
or slow further bone loss. If you have advanced osteoporosis or have had a recent
fracture, this type of program may be too rigorous. Consult your health care provider
to determine the level of activity suitable for your circumstances.
Resistance Training Resistance or strength training can have a positive effect on bone
because the strong muscle contractions required to lift, push, or pull a heavy weight
place stress on the bones. Resistance exercises can be done using weight machines,
free weights such as dumbbells and barbells, weighted vests, elastic tubing, or elastic
bands. In general, strength training using any means of applying sufficient resistance
will maintain or slightly improve hip and spine bone mass (14, 15, 16).
Resistance training has an added benefit of strengthening muscles that are important
for fall prevention and to perform strength-based tasks such as lifting groceries, rising
from a chair, and climbing stairs. Strong leg muscles can also contribute to better bal-
ance and locomotion, which reduces the risk of falls. In addition, resistance exercise
can help to lower blood pressure, improve cholesterol and triglyceride levels, and aid
in weight reduction. There are many good reasons to include resistance training in
your exercise plan.
Resistance exercise, like aerobic exercise, must be slightly rigorous to affect bone.
Low-intensity resistance training like sculpting or toning exercises performed with
light weights and for many repetitions generally does not help because this type of
training doesn’t place enough force on the bones. See the sample exercise program
for a beginning progression. This level gives you an opportunity to become familiar
with resistance training and start to build a base of strength. Try to do most of your
Exercise With Impact: Jumping!

Impact exercise, such as jumping, has been used for
years by athletes to improve their muscular strength
and power. Jump training may offer a quick and simple
means to specifically improve bone mass at the hip, an
area where fractures are especially debilitating. Jump-
ing exercise works because it transmits forces up the
skeleton and challenges bones in a way that they do not
experience during normal daily activities. The skeleton
responds by laying down more bone to make it stronger.
In general, studies have shown that women who
perform jumping exercise, either alone or added to a
program of other exercise such as walking or resistance
training, maintain or improve their hip and spine bone
mass (14). In one study, middle-age and older women
who regularly engaged in resistance exercise plus 50 to
100 jumps, three times per week, were able to increase
or maintain hip bone mass; this even included women
with low bone density (20, 24). Unfortunately, jumping
exercise alone does not appear to improve the bone
health of the spine because the forces generated from
landing are quite small by the time they reach the spine.
Remember, to improve a bone, you must challenge it.
Jump training has not been studied extensively. In
most studies, women have performed a variety of jump-
ing routines, including simply jumping straight up and
down (see figure 16.3). When the height of the jump FIGURE 16.3 Jump training.
(jumping on and off small steps) or the weight of the person jumping is increased (jumping
while wearing a weighted vest), the jump produces more force on the lower body. In general,
doing 50 to 100 jumps in place three to five days per week in sets of 10 is recommended
based on current research. Also keep in mind that bone responds slowly and is lost when
you stop exercising (24), so a lifelong commitment is required for the best results.
People who have been diagnosed with orthopedic and joint limitations or are significantly
overweight should discuss jump exercise with their health care provider before starting a
program and may wish to consider other types of exercise first.
resistance training exercises while standing, which engages smaller muscles and is
much more functional.
Resistance exercise is recommended for everyone, especially older adults who may
have had some bone and muscle loss from age. Following proper guidelines, even
90-year-olds have safely performed resistance exercise. For complete details on resis-
tance training, including specific exercises, see chapter 6. Resistance exercise may be
new for you, but it could make a real difference in your life, so give it a try.
Flexibility and Neuromotor Training Stretching at least two to three days per week
should be part of your exercise program to maintain or improve your flexibility and
joint mobility (see chapter 7 for details). In addition, neuromotor exercises are also
Q&A
What strategies can be used at home to avoid falls?
Use these simple strategies to avoid a fall in the first place.
• Wear supportive, low-heeled shoes rather than walking in socks or slippers.
• Ensure that rooms are well lit.
• Use a rubber mat in the shower or bathtub.
• Use the handrails when going up and down stairs.
• Avoid the use of area rugs, but if you do have them, use skid-proof backing and
secure corners to the floor or carpet underneath.
• Keep floors and walkways clutter free.
• Keep phone and electrical cords out of the way.
• If needed, keep glasses handy rather than moving about with impaired vision.
• Realize the potential influence of medications on balance, and talk with your
health care provider about any medications you are taking.
• Consider the fact that some hip fractures occur as a result of tripping over small
pets.
valuable. People with weak legs, poor balance, and gait problems are much more
likely to fall than those who are strong, are stable, and move easily. Because falls are
a leading cause of fracture, along with weak bones, focusing on fall prevention is key.
For a list of proactive steps you can take to prevent falls, see “What strategies can be
used at home to avoid falls?”
For specific suggestions on functional (neuromotor) exercises, see chapter 8. Some
nontraditional forms of exercise (such as tai chi) have also been shown to reduce the
risk of falls, suggesting that both muscle strength and the ability to transfer weight
while in motion can maintain stability. Many research studies underscore how impor-
tant strong muscles are for fall prevention.
Sample Exercise Program for Bone Health

A sample program of bone health exercise that incorporates multiple types of activity
is shown in figure 16.4. Note that rest is included to allow bone to be responsive to
the next loading bout. This program would be appropriate for a beginner exerciser
who is otherwise healthy and has no known orthopedic problems. If you have any
concerns about your readiness to begin exercise, consult with your health care provider.
As you can see, the sample program includes activities focused on aerobic and
muscular fitness as well as flexibility. In addition, balance training is another consid-
eration for fall prevention for anyone with osteoporosis. Each of these components is
important to include in your exercise plan.
If you have known osteoporosis, medical treatment that reduces your risk of fracture is
important. New drugs continue to be developed, and new formulations of current drugs
are being made to improve effectiveness while reducing side effects. It is important
FIGURE 16.4
Sample multimodal beginner exercise program*.
Mon. Tues. Wed. Thurs. Fri. Sat. Sun.
Week 1 Bench Three sets One set of Three sets Walk at a Day off or See
step** at of four 8 to 12 reps of six two- steady pace stretch Wednesday
slow, steady two-footed of upper and footed (with short
pace for 15 jumps from lower body jumps from bursts of
to 20 min the ground; strength the ground; faster walk-
stretch training exer- stretch ing) for 15
cises*** at a to 20 min
weight you
can’t lift more
than 12 times
Week 2 For week 2, note the increased time for aerobic activity and number of sets and
repetitions for jumps and strength.
Bench Four sets One set of Four sets Walk at a Day off or See
step** at a of six two- 8 to 12 reps of eight steady pace stretch Wednesday
slow, steady footed of upper and two-footed (with short
pace for 20 jumps from lower body jumps from bursts of
to 25 min the ground; strength train- the ground; faster walk-
stretch ing exercises stretch ing) for 20
using the to 25 min
same weight
as week 1
Week 3 For week 3, note the increased intensity for aerobic and strength training and
number of repetitions for jumps.
Bench Four sets Two sets of See Tuesday Walk at a Day off or See
step** for of eight 8 to 12 reps steady pace stretch Wednesday
20 to 25 two-footed of upper and (with bursts
min at a jumps from lower body of faster
faster pace the ground; strength train- walking or
than week 2 stretch ing exercises, jogging) for
increasing the 20 to 25
weight from min
week 2
Week 4 For week 4, the time per session is increased.
Bench Five sets Two sets of See Tuesday Walk at a Day off or See
step** for of eight 8 to 12 reps steady pace stretch Wednesday
25 to 30 two-footed of upper and (with bursts
min at the jumps from lower body of faster
same pace the ground; strength walking or
as week 3 stretch training jogging) for
exercises, 25 to 30
using the min
same weight
as week 3
*Every exercise session should include a 5- to 10-minute warm-up before exercise and a 5- to 10-minute cool-down afterward.
The cool-down period is a perfect time to include flexibility exercises for good mobility and function.
**The bench step exercise can be replaced by any aerobic activity listed in chapter 5, including aerobic dance, walking (try
adding intermittent jogging), tennis, or rowing.
***Include exercises for the hips and legs, chest, back, shoulders, low back, and abdominal muscles. Examples of exercises
to target these areas can be found in chapter 6.
334
to remember, however, that although many of these drugs can effectively reduce fracture
rates by up to 50 percent, none are 100 percent effective. Thus, it is important to con-
sider all of the factors that contribute to fracture risk (e.g., exercise, nutrition, falling) to
ensure that you follow a comprehensive program that may include drug management.
Most of the drugs currently approved by the U.S. Food and Drug Administration
(FDA) for the management of postmenopausal osteoporosis are called antiresorptives.
They increase bone density by rendering the cells that break down bone inactive while
leaving alone those cells that form bone. Drugs in this category include estrogens,
calcitonin, bisphosphonates, denosumab, and selective estrogen receptor modulators.
Two drugs have been shown to reduce fracture by actually stimulating bone-forming
cells: parathyroid hormone (brand name, Forteo) and strontium ranelate (brand name,
Protelos). The latter, however, has recently been restricted to use in those with severe
osteoporosis due to an increased risk for heart attack.
The class of drugs called bisphosphonates is currently the most widely used to
reduce osteoporotic fractures. Several forms of bisphosphonates are currently available:
alendronate (brand name, Fosamax or Fosamax Plus D), risedronate (brand names,
Actonel, Atelvia), ibandronate (brand name, Boniva), zoledronic acid (brand names,
Reclast and Zometa), and calcitonin (brand names, Fortical and Miacalcin), just to name
a few. On average, these drugs increase bone density by 4 to 8 percent at the spine
and 1 to 3 percent at the hip over the first three to four years of treatment (2, 5). This
small increase can actually reduce the risk of vertebral fractures by 40 to 50 percent and
nonvertebral fractures (including hip fractures) by as much as 20 to 40 percent (7, 18).
Despite the impressive potential of bisphosphonates to reduce fractures, new studies
are questioning their long-term safety. These drugs remain in the skeleton for decades,
and bone turnover can be affected for up to five years after the drugs are discontinued.
Recall that bone remodeling is a natural process that allows the body to repair micro-
damage due to everyday wear and tear. If bisphosphonates prevent breakdown and
bone renewal, the concern is that bone could become brittle. Furthermore, the rare
but serious disorder called osteonecrosis of the jaw (a condition characterized by pain,
swelling, infection, and exposure of bone) has been associated with bisphosphonate
use, mainly in patients receiving high doses in combination with cancer treatment.
While experts have not come to a concrete consensus on how long bisphosphonate
therapy should be continued, preliminary clinical recommendations state that 3 to 5
years of treatment is probably sufficient for someone with mild risk of fracture, 5 to 10
years of treatment for those with moderate risk of fracture followed by a drug “holiday”
of 3 to 5 years, and 10 years of treatment for those with high risk of fracture followed
by a 1- to 2-year drug holiday and reevaluation (4).
Hormone therapy (HT, combination of estrogen and progesterone) and estrogen
therapy (ET) offset the estrogen-related bone loss associated with menopause and
even cause a slight increase in hip and spine bone density that plateaus after three
years of use. Studies show that HT and ET reduce the incidence of fractures of the hip
and spine by 30 to 50 percent. Hormone therapies are currently approved to reduce
postmenopausal bone loss as a means to prevent osteoporosis but are ineffective at
preventing bone loss in men. To be most effective at preventing bone loss, therapy
should begin close to, if not a few years before, the menopausal transition. After the
publication of the Women’s Health Initiative study in 2002, the role of long-term post-
menopausal HT and ET for the prevention and management of osteoporosis became
controversial because of a suspected increased risk of cardiovascular events.
You may be wondering whether HT or ET is appropriate for you. Consulting with

your health care provider, who has an understanding of your complete health picture,
is best. The FDA currently recommends that HT not be taken to prevent heart disease;
and although it is effective for the prevention of osteoporosis, it should be used only
by women with a significant risk of fracture who cannot take antiresorptive medica-
tion. For other women at risk for osteoporosis, the FDA favors the use of antiresorptive
agents and only short-term use of HT around menopause in women with menopausal
symptoms or those at risk for fracture (19).
Selective estrogen receptor modulators (SERMs) represent a class of agents that,
although similar in structure to estrogen, exert their effects only on target tissues. The
most widely studied is raloxifene (brand name, Evista). Its overall effect is more modest
than that of bisphosphonates, and its effect on hip fractures has not been marked. For
this reason, it is recommended for women with milder osteoporosis or for those with
osteoporosis primarily in the spine.
Because each person’s health history is unique, your choice of medication should
be made with your health care provider in light of your total health situation. Table
16.6 lists the pros and cons of common osteoporosis medications.
TABLE 16.6 Pros and Cons of Common Osteoporosis Medications

Drug class (examples) Approved for Pros Cons
Bisphosphonates Postmenopausal Large increase in bone Inconvenient dosing
(Actonel, Fosamax, osteoporosis; post- density at hip and spine; regimen; small risk of
Boniva, Reclast, Zometa) menopausal bone reduction of spine and upper gastrointestinal
loss; male bone loss; hip fractures by up to side effects
glucocorticoid-induced 50%
osteoporosis
ET, HT Postmenopausal bone Modest increase in bone Increased risk of
(Estrace, Prempro) loss density; reduction of cardiovascular events;
spine and hip fractures slight increase in breast
by up to 30% cancer risk
SERMs Postmenopausal bone Modest increase in No effect on hip
(Evista, Nolvadex) loss spine bone density; fractures
preservation of hip
bone density; reduction
of spine fractures by up
to 50%; reduction of
breast cancer risk and
“bad” cholesterol
RANKL inhibitor–human Postmenopausal Reduced new spine Injectable; requires
monoclonal antibody women and men at fractures by 68%, hip blood tests, may lower
(Denosumab, Prolia) high risk for fracture fractures by 40% blood calcium
Synthetic hormone: Postmenopausal Modest increase in No effect on hip bone
calcitonin osteoporosis spine bone density; density or fractures
(Fortical, Miacalcin, reduction of spine
Calcimar) fractures by up to 36%
Synthetic hormone: Men and women with Potentially large Little to no effect on hip
parathyroid hormone osteoporosis and high increase in spine bone bone density; ability to
(Forteo) risk of fracture density (8 to 10%) reduce hip or spine
fractures not tested
Osteoporosis is a progressive weakening of the skeleton that makes bones more

susceptible to a fracture. Osteoporosis is referred to as the silent disease because bone
loss is not painful and produces no noticeable symptoms, but a bone density test can
easily diagnose osteoporosis and also determine the risk of osteoporosis before it
develops. Depending on the diagnosis, medication may be recommended. Many factors
contribute to the health of the skeleton, and many of these are under your control, such
as diet and physical activity. A bone-healthy diet includes sufficient calcium, vitamin
D, and protein from dietary sources, brought up to recommended levels with supple-
ments if necessary. Everyone should engage in bone-healthy exercise, but especially
women and men who are concerned about their risk of fracture. Because the bone
benefits from exercise are lost when you stop training, your commitment to exercise
that targets the bones must be lifelong.
SEVENTEEN
Arthritis and Joint Health
Arthritis is a chronic disease affecting joints, muscles, and sometimes other body
systems. Because of the resulting pain and disability, arthritis is the leading cause of
impaired functioning in adults and affects more than 52.5 million Americans. There
are more than 100 forms of arthritis, though the most common forms are osteoarthritis
(OA), rheumatoid arthritis (RA), fibromyalgia, and the spondyloarthropathies (SA) (6).
Osteoarthritis is primarily joint specific while the others are systemic and affect more
than just the joints, although even OA has systemic inflammatory responses.
The most common symptoms of arthritis, regardless of the type, are stiffness, joint
or muscle pain, and fatigue. Unfortunately, you may have stopped exercising when you
started to have this joint or muscle pain, believing that the activity would make your
pain worse or speed up the degenerative process. However, proper exercise actually
decreases pain. Exercise does not speed up the joint degeneration; rather it helps you
maintain normal function.
Causes of Arthritis
Trauma to a joint, abnormal biomechanics (movement), or repetitive joint stress can
damage the articular cartilage (the special covering within the joint that absorbs stress
and smooths motion) (9, 34). As the damage progresses, the joint space narrows and
the bone underlying the cartilage experiences abnormal stresses and deforms. How-
ever, for some people, there is no identifiable cause for their arthritis; and with the
systemic forms of arthritis, an abnormal immune system response is often the cause
of the joint destruction.
There are several risk factors for arthritis. Although some, such as age and sex,
cannot be altered, addressing some of the other risk factors may help to control the
discomfort of arthritis. Risk factors include the following:
• Age. Your risk increases with advancing age.
• Sex. Females are at higher risk for most types of arthritis.
339
• Overweight and obesity. Increased body weight may result in increased stress on
the joints and may alter biomechanics.
• Previous joint injury. Joint injuries usually cause long-term changes to the joint
surface and lead to the development of arthritis. In addition, muscle strength may
decrease after an injury, transmitting more force through the joint and altering
biomechanics.
• Occupation. Jobs that require sustained positions or repetitive motions place
increased stress on the involved joints (e.g., butchers must use sustained grips,
with repeated impact, and thus have a higher incidence of hand arthritis).
• Smoking. Smoking is a risk factor for RA and can also lead to complications fol-
lowing joint replacement.
Arthritis is often self-diagnosed during the initial stages. Most people do not go to
the doctor until the pain and perhaps loss of motion limit their activity. Diagnosis of
arthritis is done by correlating a health history and a physical examination to X-ray
and various laboratory test results (1, 4, 7). Some people have little joint damage but
significant pain, whereas others have significant damage and little pain. Regular activity
appears to diminish the presence of pain. Laboratory tests are most helpful in diagnos-
ing the systemic arthritis diseases.
As noted previously, stiffness is the most common symptom of arthritis, and thus
its presence is used to help diagnosis the disease. Generally, if morning stiffness lasts
less than 30 minutes, the condition is OA; most of the systemic forms result in stiff-
ness that lasts at least an hour. Osteoarthritis is initially limited to one or two distinct
joints, whereas RA is diagnosed by the presence in multiple joints, and fibromyalgia
has distinct muscle tenderness at points all over the body.
Types of Arthritis
The two most common forms of arthritis are OA and RA (1). Osteoarthritis is most common
(85 percent of arthritis is in this form). It is a local degenerative joint disease and as such
most commonly affects the hands, hips, knees, and spine. One or more joints may be
affected. Damage to the joint may be due to trauma, infection, mechanical stress, or often
an unidentified cause (27). For many with OA, initial symptoms include aching within a joint
or stiffness after prolonged sitting. Cartilage damage within the joint is the main problem
with OA, and over time the joint may become deformed and lose motion.
Rheumatoid arthritis is the second most common form (1 to 2 percent of the adult popula-
tion, although it can occur at any age). The cause is unknown, but risk factors include age
and being female. Unlike OA, which is more localized, RA is body-wide (systemic) and affects
tissues throughout the body. Symptoms develop slowly and include fatigue, weight loss,
weakness, and general joint pain. Similar to what occurs with OA, joints become deformed
and motion becomes difficult.
Two other common systemic conditions are fibromyalgia and SA (a category). Fibromy-
algia is an arthritis-related condition found more often in women than in men that causes
widespread muscle tenderness. With fibromyalgia, numerous “tender points” occur in vari-
ous places (e.g., neck, shoulders, back, hips, arms, legs) when pressure is put on the area.
Several forms of SA exist; ankylosing spondylitis is the most common. This condition causes
back pain and eventually complete immobility in joints of the spine.
Arthritis and Joint Health 341
Healthy Approaches to Managing Arthritis

Physical activity and diet are two important lifestyle factors over which you have con-
trol. This section explains how both improved nutrition and regular exercise can help
you manage your arthritis while also improving your health and fitness.
Maintaining an appropriate body weight decreases the risk of developing arthritis;
it also helps lessen pain if you already have arthritis (27). Experts speculate that
decreased weight results in less force to the joint. If you are overweight, you can use
exercise and proper nutrition to control your weight. A loss of as little as 10 pounds
(4.5 kg) has been shown to decrease the pain associated with arthritis (26). Because
obesity is a risk factor for arthritis, you may want to consult chapter 18, which focuses
on weight management. The nutritional guidelines outlined in chapter 3 provide a solid
plan for ensuring optimal nutrition. Some nutritional supplements may be helpful and
are discussed in “Influence of Supplements” later in this chapter.

In general, the benefits of exercise are similar across all types of arthritis. A proper
exercise program can diminish the associated pain and disability. Some studies have
shown an immediate decrease in joint pain after gentle exercise, whereas participa-
tion in a regular exercise program results in more significant reductions in pain (10,
28). In addition to reducing the pain associated with arthritis, you may also be able to
reduce the amount of medication you take to control pain. As noted in the section on
medications, many medications have some associated risks, so reductions in dosage
are considered a very positive benefit.
Decreased muscle strength and joint motion often result in functional limitations
and disability. Regular exercise improves strength and joint motion, thus improving
function (21). Additionally, some studies have shown that even low-intensity exercise
slows the progression of functional loss, although more intense exercise confers even
more benefits (15, 17, 22, 29, 35). A common myth is that those with arthritis should
participate only in low-intensity activities. In reality, more intense exercise does not
speed the joint degeneration or worsen symptoms as long as you have progressed
your program gradually and are protecting your joints appropriately.
If you have one of the systemic forms of arthritis, such as RA, you have a higher risk
of heart disease and other systemic complications. Participating in a regular exercise
program will help decrease these risks as well.
Precautions for Arthritic Conditions Before Exercise

To maintain a safe and effective training program, you may have to make some modi-
fications. One problem you may have is flare-ups—periods in which the joint swells
more than it does normally and the pain is worse. These are more common with the
systemic forms of arthritis. During a flare-up you may need to alter your program,
reducing the intensity or temporarily eliminating a specific activity if it makes your
symptoms worse. Balancing activity and rest is important, especially with systemic
arthritis, because of the involvement of the immune system. However, it is not good
to stop all activity.
Another concern with arthritis is joint instability and laxity (32). As the joint becomes
more degraded and the joint space narrows, the tissues that normally stabilize the
joint become slack. When this happens, they are no longer able to properly control
the joint movement. In addition, the joint often becomes slightly deformed and out of
alignment. Instability is the sensation of the joint “giving way” when you are active
and is not necessarily related to laxity, though it is related to a decrease in function.
You may need a brace to provide stability and alignment if you are engaging in
activities that stress a joint prone to laxity or joint instability. If joint alignment is the
primary problem, especially for the lower extremity, you may benefit from an orthotic,
which is an insert placed in a shoe to correct the alignment of the foot (33). Correction
of foot position has been shown to decrease knee pain.
If you are having any of these issues, consider consulting with a health professional
with expertise in orthopedics or sports medicine. In particular, a professional evalua-
tion is a good idea if you are experiencing your knee giving way with pain, clicking,
or catching. Shoulders also are a joint at risk for being unstable.
If you have arthritis in the lower extremity, proper shoes are a must. Your shoes
should provide support as well as cushioning. Good shoes can help with minor align-
ment problems, whereas worn shoes can turn minor problems into major discomfort.

Exercise comes in many forms, and you should tailor your program to your current
health status. A complete exercise program includes aerobic activities, resistance train-
ing, flexibility, and neuromotor training.
For the primary components of aerobic and muscular fitness, you can safely set
up a program following the Physical Activity Guidelines as endorsed by the ACSM
and as described in chapters 5 and 6 (3). If walking is difficult, biking is an excellent
alternative that can be very effective (24). You will require more flexibility activities
than in a typical program (as described in chapter 7); depending on the severity of
your arthritis, you should do range of motion activities on a daily basis, and perhaps
several times a day.
Q&A
What type of shoes are recommended?
The right shoes can have a major impact on your enjoyment of exercise. A good shoe
does not have to be the most expensive. These are some qualities to look for in a shoe:
• A sole that provides shock absorption and cushioning.
• Good arch support.
• A roomy toe box that accommodates toe deformities.
• A snug fit along the width of the shoe, especially in the heel counter. When
purchasing, walk or jog around the store in the shoes—the heels should not slip.
• Secure closure. Lace-up is preferable, but Velcro may be necessary if you have
trouble managing laces because of arthritis in your hands.
• A design appropriate for the activity.
Also, if you have orthotics, be sure to bring them along when you shop for shoes so
you can try them in the shoes before making your purchase.
Aerobic Exercise Aerobic fitness is often lower in people with arthritis than in those
of the same age without arthritis. Much of this is likely due to decreased activity. Fur-
thermore, some of the systemic forms of arthritis such as RA bring a higher risk of
heart disease, implying that aerobic activity is important to help to reduce the cardiac
disease risk. Not only does aerobic exercise improve circulation to the muscles and
joints, but also the rhythmic nature of the activities helps lubricate joints and provides
nutrition to the joints, thereby decreasing pain. Aerobic exercise is one of the easiest
ways to reduce the stiffness associated with arthritis. You can safely follow the guide-
lines for aerobic activity outlined in chapter 5, though you may want to make a few
modifications (3).
If you have not been doing much physical activity, you should start at a lower
intensity (e.g., two to three 10-minute sessions a day) until your joints get used to the
increased activity. This will also allow you to develop your lower extremity (thigh and
leg) strength before engaging in higher-intensity or longer-duration sessions. Increased
strength helps absorb forces around your joints, such as the knees, which should help
decrease the stress through the joint and the pain.
Although walking is often the easiest and most functional aerobic activity, if you are
a runner, there is no reason to give up running. Running does not increase the speed
of joint breakdown; many regular runners report less pain with regular training. If you
have severe joint instability (the sensation of the knee giving way or buckling), you
might want to start with cycling or pool activities until you can decrease the instabil-
ity. Some exercise ideas to address joint instability appear at the end of this chapter.
If your arthritis is more advanced and you have access to a pool, aquatic activities
are an option to consider, although the cardiovascular benefits are not as good as
with land exercises (11). The buoyancy helps to unload your weight-bearing joints and
allows you to work on joint motion as well. Because the shoulder joint is less stable,
if you have arthritis in your shoulders, you should start shoulder stability exercises
before swimming. Water activities in general are great for arthritis, but not everyone
with arthritis in the shoulders tolerates swimming laps.
If you prefer group activities, many facilities have special classes for people with
arthritis. Such classes may not be rigorous enough to build aerobic fitness, but they
may be good for alternate training days. Tai chi can help improve lower extremity
strength, improve flexibility, and provide some aerobic benefits (18). Aquatic classes
are another alternative, especially if you are looking for activities with reduced weight
bearing. Other group aerobic classes can be good as long as you make sure to modify
movements that seem to stress your involved joint(s) and start at an appropriate inten-
sity based on your level of fitness.
Warm-up activities are particularly important for people with arthritis, especially
those who are very stiff. Before your exercise session, loosen up the joints and muscles
Q&A
Does running cause arthritis?
Although running affects joints more than walking does, scientists have not found
evidence that links running, in itself, with arthritis. Actually, moderate levels of running
may decrease the symptoms and loss of function associated with arthritis compared to
being inactive.
Aquatic activities are an excellent option for individuals with arthritis.
that are stiff. A good way to warm up is to do some gentle rhythmic activities, start-
ing with small movements and increasing the range of the movements as you loosen
up. The objective is controlled movement with a slowly increasing range of motion.
Resistance Training Resistance training may be one of the most important fitness
activities you can do to reduce symptoms and protect your joints (5, 13). When there
is pain around a joint such as your knee, the nervous system can also inhibit muscle
contraction. For many, this results in a knee buckling unexpectedly, usually secondary
to pain. After starting a strengthening routine, people with this concern have less pain
and fewer problems with their knees giving way. Some have found that strengthening
alone does not decrease their joint instability. In such instances, combining strengthen-
ing with some balance and movement activities has proven effective (14, 32).
You can safely follow the guidelines for resistance training outlined in chapter 6. A
program of two to three days per week that emphasizes the major muscle groups is
appropriate (3). Start at a lower level of exertion and gradually work up to a moderate
level in order to allow your body time to adapt. A resistance that allows you to do
one set of 10 to 15 repetitions in a controlled manner is a good start and is adequate
for obtaining some strength benefits.
If you prefer to exercise at home, you can start with a few dumbbells and cuff
weights or use resistance bands. Many resistance bands have handgrips and cuffs so
you can do upper or lower extremity exercises (see figure 17.1 for an example of a
shoulder-strengthening exercise using a resistance band). Resistance bands allow you
to progress the resistance with the use of different densities of tubing (see chapter 6
for more information).
You can also do resistance training without equipment by simply using your own
body weight. For example, the wall sit, as shown in figure 17.2, is an easy way to
strengthen the front of the thigh, or the quadriceps. This exercise decreases the amount
of pressure on the knee while

still working the muscle.
Stronger quadriceps can help
distribute forces that are being
transmitted through the knee
and also improve function,
such as going up and down
stairs. You can do the wall sit
as a timed activity by holding
the position for 15 seconds,
returning to an upright stance,
and then repeating three to
five times (progressing the
time as you get stronger). You
can also do repetitions by
using a towel (something that
will allow your body to slide
up and down against the wall)
or a ball behind your back.
Another way to increase the
resistance is to use tubing with
a partial squat.
Flexibility Joint motion is
usually lost as arthritis pro-
gresses, but regular stretching FIGURE 17.1 A shoulder- FIGURE 17.2 Wall sit for
strengthening exercise using strengthening the quadri-
and range of motion activities
a resistance band. ceps (thighs).
can help slow this loss. Fur-
thermore, if you do not move
an involved joint, you may lose joint motion more quickly, with an associated increase
in pain. Flexibility and joint range of motion can be restored if the loss is temporary,
but the longer the impairment lasts, the more difficult it will be to regain your motion.
Regular motion of each joint decreases the stiffness and associated pain. Although the
typical recommendation is to do flexibility exercises three days per week, you will
benefit from daily stretching and range of motion activities (3, 27).
Stretching focuses on increasing the extensibility of tight muscles. Stretching tech-
niques include static and dynamic, as well as those that use assistive devices. You can
use any of these safely as long as you follow a few guidelines. You should never hold
a stretch that is causing increased pain; rather, stretching should be gentle. Because
arthritis can cause laxity in a joint, you should not stretch beyond what is considered
normal for that joint. Several factors can affect your response to stretching. With age,
muscles tend to lose elasticity, which means that the tissues do not respond as easily
to stretching even though much of a stretching response is neural (i.e., nervous system
control of the resting tension in the muscle).
You can improve the response to stretching by warming your muscles, which
improves elasticity. You can do this by increasing the blood flow to a muscle with a
repetitive activity or by using external heat. Some people find that an elastic support
not only provides a sense of stability to an affected joint but also helps to keep the
joint warm.
Staying hydrated is also

important, because dehy-
dration decreases the elas-
ticity of your muscles. The
use of a prolonged stretch
(several minutes) may be
helpful if you are extremely
tight—just make sure to find
a comfortable, supported
position. For example, if
you have tight hamstrings,
you might lie on the floor
with one foot on a wall (see
figure 17.3). You should find
a position that puts a gentle
FIGURE 17.3 Hamstring stretch using a wall.
but tolerable stretch on the
hamstring.
Range of motion is simply moving a joint through its entire range without holding it
at any one position. This type of activity may be even more important than stretching
because you can use it to prevent loss of motion and throughout the day to decrease
stiffness. You should be moving every joint through its full range every day. If a joint
stiffens with sitting or lack of activity, simply moving that joint through its range a
few times helps to decrease the pain and stiffness. For example, if you work at a desk
and have arthritis in your knees, you might slide your feet back and forth (moving
the knees) in the middle of a long session of work. Five to 10 repetitions will help to
lubricate the joint and prevent discomfort. Most aquatic classes emphasize joint motion
in the comfort of the water; thus they are a nice way to work on flexibility. Yoga and
tai chi are popular activities that are beneficial for improving flexibility and have the
added benefit of improving balance (8, 18).
Neuromotor Training A typical result of arthritis is the loss of proprioception, which is
the feedback to the brain regarding joint position and motion. This loss also contributes
to the instability noted earlier. You will need to do some specific activities to address
the problem. Neuromotor training addresses joint proprioception and includes agility,
balance, and other types of activities that stimulate feedback between the muscles
and the brain (15).
Although general guidelines suggest two to three days per week, you will benefit
from a more frequent program of five to seven days per week (3, 14). Tai chi is an
excellent activity to train the connection between the nervous system and the muscles;
it addresses all of the necessary components (18). Tai chi focuses on slow, controlled
movements throughout the range of motion with limited impact on the lower extremities.
Tai chi decreases pain, improves function, and has the side benefit of relaxation. If you
don’t want to take a class, you may elect to get a DVD and participate in the comfort
of your home. Some people like starting their day with tai chi because it helps reduce
morning stiffness. Yoga has also been shown to improve function and balance (8).
You can also design your own neuromuscular training program (14). Because this
is the most distinctive component of the training program, a sample is provided in
figure 17.4, which includes both land- and water-based activities. Note that if your
knees give way frequently, you might want to start balance and agility activities in
FIGURE 17.4
Sample neuromotor training program.
Land-based activities
Crossover walking Bring your leg across the midline with each
step for 10 ft (3 m), both forward and back-
ward. Repeat three times in each direction.
Braiding Walk sideways, alternating placing one leg

behind or in front of the other leg for 10 ft (3
m), both to the left and to the right. Repeat
three times in each direction.
Double-leg stance Stand on a foam pad and shift from side to

on foam pad side, holding for 10 sec. Repeat 10 times on
each side.
Single-leg stance Shift to stand on just one leg (hold the other
foot off the ground a couple of inches, or
about 5 cm), holding for 10 sec. Repeat five
times on each leg. Increase to 30 sec and
repeat five times on each leg. Then, progress
to a single-leg stance on a foam pad, holding
for 10 sec, and repeat five times on each leg.
Water-based activities*
Braiding Walk sideways, alternating placing one leg behind or in front of the other
for 10 ft (3 m), both to the left and to the right. Repeat three times in
each direction.
Crossover walking Bring your leg across the midline with each step for 10 ft (3 m), both
forward and backward. Repeat three times in each direction.
Leg raises Raise your leg forward and backward as well as right and left for each leg.
Repeat five times in each direction.
*Include water activities two to three times per week; start in chest-deep water and then progress to waist-deep
water. Warm up by walking back and forth for 10 minutes.
347
the pool to remove the influence of gravity on the joint and decrease the chance of
the knee buckling while doing the activity. Furthermore, if the knee does give way,
you are protected by the water against falling. Once you are not having pain with the
activities and can do them without your knees giving way, you can progress to land
activities or alternate between water- and land-based activities.
Acetaminophen is recommended for people with mild to moderate pain due to arthri-
tis. The most common, though still rare, side effects are upper gastrointestinal (GI)
bleeding and liver damage. Nonsteroidal anti-inflammatories (NSAIDs) are the next
type of medication taken to help control the pain of arthritis. The strength ranges from
medications that are available over the counter (aspirin and ibuprofen) to stronger
forms that require a prescription and have different modes of action within the body.
As with acetaminophen, GI bleeding is a possible side effect. Naproxen sodium also
has the potential of raising blood pressure and lower extremity swelling. Some of the
prescription anti-inflammatories have a decreased risk of GI bleeding but may have
some cardiovascular-related risks (20).
If you have a systemic form of arthritis, you are likely to be on a disease-modifying
antirheumatic drug (DMARD), glucocorticoid (steroid), or biologic drug (2). Possible
side effects include liver and kidney damage and, with the steroids, a risk for infections.
On the positive side, these drugs are the most effective for pain relief and for slowing
the associated joint deterioration. Because these drugs affect the immune system, you
may need to slightly decrease the intensity of your program. A summary of the benefits
and possible side effects of common arthritis medications is presented in table 17.1.
Influence of Supplements
A few nutritional supplements have been shown to decrease the pain associated with
arthritis. A positive aspect of these supplements is that they do not have the health
risks associated with some of the medications. For this reason, they could be worth
TABLE 17.1 Benefits and Possible Side Effects of Common Arthritis

Medications
Category Example Benefits Possible side effects
Pain relievers Acetaminophen Decrease pain GI bleeding, ulcers,
liver damage
NSAIDs Aspirin, ibuprofen, Decrease pain, GI bleeding, ulcers,
(nonsteroidal anti- ketoprofen, Naproxen decrease inflammation leg swelling
inflammatory drugs)
DMARDs Gold, methotrexate Decrease pain, Liver damage, kidney
(disease-modifying decrease inflammation, damage, some
antirheumatic drugs) slow progression of cancers
joint destruction
Glucocorticoids Prednisone, cortisone Decrease pain, Increase risk of
decrease inflammation infection
Biologics Etanercept Decrease pain, Increase risk of
decrease inflammation infection
Potentially Risky Supplements to Watch Out For

Dietary supplements are not tested as rigorously as medicines are and thus may have harmful
effects. They are not necessarily labeled properly, and they may interact with medications
you take. Some have been linked to heart irregularities, increases in blood pressure, seizures,
and even death. Steer clear of the following risky substances:
• Ephedrine or ephedra (used in weight loss or energy supplements)
• Kava (purported to produce relaxation and reduce sleeplessness)
• Prohormones or herbal anabolic supplements, such as androstenedione or yohimbine
Even vitamins and minerals can be toxic if taken in excessive quantities. Consider the
following:
• Vitamins B6 and B12 can cause liver damage.
• Vitamin C can cause stomach upset and interfere with copper and iron status.
Check with a knowledgeable person who is qualified to give you information about a
supplement before you try it, such as a physician, pharmacist, or Registered Dietitian.
Also, the National Institute of Health’s Office of Dietary Supplements provides summaries
of many supplements at http://ods.od.nih.gov/HealthInformation/makingdecisions.sec.aspx.
trying. When considering use of various supplements, it is recommended that you

check with your health care provider regarding your particular situation. This section
discusses glucosamine and chondroitin, fish oil, flaxseed, and antioxidants. Although
other supplements have been identified in the popular literature, the research is still
lacking on many. See Potentially Risky Supplements to Watch Out For to read about
supplements that you may want to avoid.
One of the most common nutritional supplement therapies is a combination of glu-
cosamine and chondroitin. These compounds are normally found in body tissues, and
it is thought that increased levels might protect and even improve the joint cartilage.
Although the advertised promises are overwhelmingly positive, the research findings
are varied. Some studies have shown decreased pain for those with OA, whereas others
have not shown any benefit (25). Some of the studies reporting positive effects used
supplements in addition to glucosamine and chondroitin, such as manganese ascorbate
(a compound formed from ascorbic acid, or vitamin C, and the mineral magnesium)
(19, 28). Typical daily dosage recommendations are 1,500 milligrams for glucosamine
and 1,200 milligrams for chondroitin. Benefits are typically seen within a few weeks
and may be related to the severity of the arthritis and your body’s ability to respond
to the supplement.
Fish oil, which contains omega-3 fatty acids, has been shown to reduce the pain
associated with arthritis (19, 30). In several studies people were able to reduce the
amount of NSAIDs or other medications they were taking when they consumed fish
oil. Another positive side benefit of fish oil may be a reduced risk for heart disease
and reductions in blood pressure that are associated with omega-3 fatty acids. The
primary side effect is GI discomfort, which one can address by reducing the dosage
and taking the supplement with foods. The recommended daily dosage varies between
3 and 8 grams per day, usually divided into two or three doses (2.6 grams two times
per day for RA).
Flaxseed contains both omega-3 and omega-6 fatty acids, but research related to
arthritis has been limited, and there are some side effects. Flaxseed can alter the
absorption of some medications and thins the blood, so you should check with your
physician if you are considering this supplement.
Newer research has looked at the use of other antioxidants that can be found in
different types of foods (12). Cherry juice has been shown to decrease inflammatory
markers in the blood for some individuals (23). Supplementation of vitamin C (ascorbate)
or vitamin E (-tocopherol) reduced the progression of OA and had anti-inflammatory
effects (31).
Exercise is important for people with arthritis. A balanced exercise program that
includes aerobic activities, resistance training, stretching, and neuromuscular training
(i.e., balance and agility) can help you maintain normal function. Medications used
for arthritis can have side effects in addition to the intended benefits. Exercising may
allow you to reduce the amount of medication you take to control pain. Although
supplements are widely advertised, few have proven to be beneficial. Some people
benefit from a combination therapy of glucosamine and chondroitin or from fish oil
(omega-3 fatty acids). In addition to physical activity, a healthy diet helps to maintain
an appropriate body weight; overweight and obesity are concerns related to risk of
developing arthritis as well as the pain associated with arthritis.
EIGHTEEN
Weight Management
Weight management is a struggle for many people, but controlling body weight has
many health benefits. The U.S. Centers for Disease Control and Prevention (CDC) has
classified the American society as “obesogenic” due to the environmental factors that
promote excessive intake of unhealthy, high-calorie foods coupled with physical inac-
tivity. This combination has resulted in a culture primed to make its citizens gain body
fat. This transformation toward overfatness has not occurred overnight. The number of
overweight and obese Americans has gradually increased over the past 20 years. For
adults 20 years of age and older, approximately 69 percent are overweight or obese;
35 percent of these adults are classified as obese (4).
Assessing Body Composition:

Body Mass Index and Waist Circumference
The terms overweight and obesity are both used to refer to situations in which body
weight is higher than recommended for optimal health (since being overweight or
obese increases your risk of developing many diseases or health problems) (1). You
are overweight if you weigh more than expected for someone of your stature (height),
and you are obese if you weigh a lot more than expected. To be more specific, body
mass index (BMI) is used to classify people into four subclasses: underweight, normal,
overweight, and obese (3). To calculate your BMI, choose your unit of measurement
and follow these instructions:
Pounds and Inches
Calculate BMI by dividing weight in pounds by height in inches squared and multiply-
ing by a conversion factor of 703, as follows:
[weight in pounds  (height in inches)2]  703
351
For example, if you weigh 150 pounds and are 5 feet 5 inches (65 inches), your BMI
calculation would look like this:
[150 ÷ (65)2]  703 = 25.0
Kilograms and Meters (or Centimeters)

With the metric system, the formula for BMI is weight in kilograms divided by height
in meters squared. Because height is commonly measured in centimeters, divide height
in centimeters by 100 to obtain height in meters, as follows:
weight in kilograms  (height in meters)2
For example, if you weigh 68 kilograms and are 165 centimeters (1.65 m) in height,
your BMI calculation would look like this:
68 ÷ (1.65)2 = 25.0
You can also look up your BMI if you know your height in inches and your body
weight in pounds using the calculator (see figure 18.1).
FIGURE 18.1
Body mass index (BMI) calculator.
Normal Overweight Obese
BMI 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35
Height
(inches) Body weight (pounds)
58 91 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167
59 94 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173
60 97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179
61 100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185
62 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191
63 107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197
64 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204
65 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210
66 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216
67 121 127 134 140 146 153 159 166 172 173 185 191 198 204 211 217 223
68 125 131 138 144 151 158 164 171 177 184 190 197 203 210 216 223 230
69 128 135 143 149 155 162 169 176 182 189 196 203 209 216 223 230 236
70 132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 236 243
71 136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250
72 140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 258
73 144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265
74 148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272
75 152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279
76 156 164 172 180 189 197 205 213 221 230 238 246 254 263 271 279 287
Adapted from U.S. Department of Health and Human Services, National Heart, Lung, and Blood Institute, 1998.
Weight Management 353
Body mass index is commonly used because it is very easy to measure and also
correlates strongly with the percentage of body fat. Excess levels of body fat contribute
to a number of health concerns including heart disease, hypertension, diabetes, stroke,
and some cancers. Typically, body fat levels are higher as BMI increases. As shown
in table 18.1, a BMI between 18.5 and 24.9 kg/m2 is considered normal or healthy (1);
this is because BMI within this range is associated with the lowest risk of developing
a chronic disease or of dying. People classified as overweight have an increased risk
of disease and death, and those who are obese have the highest risk of developing a
number of diseases (4, 5).
Calculating your BMI is a useful starting point for determining whether you would
benefit from losing weight. One thing to keep in mind is that BMI does not distinguish
between simply having a higher weight than expected and having excess fat. For
example, because muscle is much denser than fat, a very muscular male athlete with
low body fat could have a BMI that classifies him as overweight or obese. His weight
would be higher than expected for his height, but he would not be overfat and thus
not at a higher risk for disease based on body composition. If your BMI is 25 kg/m2 or
Extreme Obesity
36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54
172 177 181 186 191 196 201 205 210 215 220 224 229 234 239 244 248 253 258
178 183 188 193 198 203 208 212 217 222 227 232 237 242 247 252 257 262 267
184 189 194 199 204 209 215 220 225 230 235 240 245 250 255 261 266 271 276
190 195 201 206 211 217 222 227 232 238 243 248 254 259 264 269 275 280 285
196 202 207 213 218 224 229 235 240 146 251 256 268 267 279 278 284 289 295
203 208 216 220 225 231 237 242 248 254 259 265 270 278 282 287 293 299 304
209 215 221 227 232 238 244 250 256 262 267 273 279 285 291 296 302 308 314
216 222 228 234 240 246 252 258 264 270 276 282 288 294 300 306 312 218 324
223 229 235 241 247 253 260 266 272 278 284 291 297 303 309 315 322 328 334
230 236 242 249 255 261 268 274 280 287 293 299 306 312 319 325 331 338 344
236 243 249 256 262 269 276 282 289 295 302 308 315 322 328 335 341 348 354
243 250 257 263 270 277 285 291 297 304 311 318 324 331 338 345 351 358 365
250 259 264 271 278 285 292 299 306 313 320 327 334 341 348 355 362 369 376
257 265 272 279 286 293 301 308 315 322 329 338 343 351 358 365 372 379 386
265 272 279 287 294 302 309 316 324 331 338 346 353 361 368 375 383 390 397
273 280 288 295 302 310 318 325 333 340 348 355 363 371 378 386 393 401 408
280 287 295 303 311 319 326 334 342 350 358 365 373 381 389 396 404 412 420
287 295 303 311 319 327 335 343 351 359 367 375 383 391 399 407 415 423 431
295 304 312 320 328 336 344 353 361 369 377 385 394 402 410 418 426 435 443
TABLE 18.1 Body Mass Index Classification

BMI (kg/m2) Classification
Below 18.5 Underweight
18.5 to 24.9 Normal or healthy
25.0 to 29.9 Overweight
30 or higher Obese
greater, use your judgment to determine whether you should make weight loss your
goal. If you are an athletic person with large muscles and defined musculature, then BMI
may not be the best tool for determining your level of body fatness. In such situations,
having body composition (percent body fat)
measured may be of value, although these
techniques require the assistance of a quali-
fied fitness professional (5).
Body fat distribution is also a predic-
tor of health risk associated with obesity.
Accumulation of fat around the abdominal
area, often referred to as an apple-shaped
physique, carries a higher health risk than
fat around the hips and thighs (pear-shaped
physique). Taking a measurement of your
waist circumference is one way to look more
closely at abdominal obesity:
• In a standing position, place a tape
measure horizontally near your belly
button, just above your hip bones, as
shown in figure 18.2.
• Make sure the tape is snug but not
compressing the skin.
• Take the measurement once you have FIGURE 18.2 Site for measuring waist cir-
comfortably exhaled (1). cumference.
Waist measures of more than 35 inches (89 cm) for women or more than 39 inches
(99 cm) for men classify people as being at increased risk for developing chronic
disease (1). Use of both BMI and waist circumference can be helpful in tracking your
success at managing your weight (5).
Causes of Obesity
The shape and size of your body is due to a combination of genetic and environmental
factors working in unison. Though our genes have not changed over the years, our
environment has changed significantly. There is now an abundance of high-calorie,
cheap foods and a decreased level of physical activity. In general, your genes create
starting points and boundaries that shape how fat or muscular you are likely to become.
Although these genetic limits are beyond your control, this does not mean that your
body size is set. Environmental factors such as behaviors and lifestyle choices, includ-
ing food selections and your level of physical activity, ultimately determine how close
to your genetic potential you become (4).
Genetic Factors
Genetics play a role in determining a person’s height, weight, body fat distribution, and
metabolism. Research studies of twins reared apart having similar body weights and
adopted children resembling their biological parents in body type support the genetic
influence. Determining the impact of genetic factors is difficult, but genetics may con-
tribute from 50 to 90 percent of a person’s body weight. This means that somewhere
between 10 and 50 percent of one’s body weight is a result of environmental factors
and lifestyle choices. In addition to body fat, people also tend to inherit specific body
types, such as tall and thin or short and stout. This is important to remember because
some people may not be able to achieve a desired body shape no matter how hard
they train or how diligent they are about food choices. For example, a very tall and thin
person may never be able to put on enough muscle mass to look like a bodybuilder; a
very muscular, stocky person may never achieve extreme thinness. Another factor out
of your control is where body fat is deposited. Some people naturally gain body fat
around the abdominal area whereas others accumulate fat in their hips and thighs (10).
Other areas of genetic research include the concept of a thrifty gene and the set
point theory. The thrifty gene notion proposes that humans slow their metabolism
and store more body fat in times of food scarcity. This may have been an important
survival mechanism many years ago in times of famine, but is not so desirable today
when one is restricting food consumption voluntarily to lower body weight. Whether
there is actually a specific gene associated with this phenomenon is a question scien-
tists continue to examine. In any case, your body’s attempt to protect you when you
restrict calories can make it difficult to lose weight.
The set point theory proposes that the brain, hormones, and enzymes work in unison
to regulate body weight at a genetically determined level. Any attempt to change your
body weight from the set point initiates a series of body responses that ultimately
result in a return to your genetically predetermined weight. These body responses may
include becoming more efficient at storing fat or controlling metabolism, hunger, or
feelings of fullness through the action of various hormones. As tempting as it may be,
you should not use the set point theory as an excuse to conclude that weight control
is impossible. You may not attain aesthetic perfection, but you can achieve and main-
tain a body weight and composition that are best for your health and well-being (10).
Q&A
What is a healthy body weight?
Sometimes the number is not the most important thing. People may have an unrealistic
expectation about body weight (e.g., returning to their high school weight) that may
not be achievable or desirable. A healthy body weight is one at which you are free of
or are managing chronic disease, feel good, and can complete physical activities with
ease. This may or may not be the number in a formula or a body weight maintained
during early adulthood.
Environmental Factors
Your environment is another factor that determines your body weight. Although
genetic factors limit what you can accomplish, healthy behaviors and choices, such as
choosing the correct foods and portion sizes, getting sufficient quantity and quality of
physical exercise, and learning behavioral modification techniques, certainly can help
you reach your genetic potential. Overeating and underexercising are often learned
behaviors that can become lifelong habits. Children who are not taught to eat a healthy
diet and who are not encouraged to engage in voluntary physical activity begin their
lives at a clear disadvantage when it comes to maintaining a healthy body weight. It
is very difficult to break old habits when the new behaviors, although healthier, are
perceived as comparatively unpleasant. Telling children who typically eat ice cream
while watching television after school that they instead should eat an apple and then
play outside may generate a less than enthusiastic response. Over time, new habits can
be established by building on small positive changes. Behavior modification strategies
are discussed later in the chapter.
Determining Energy Requirements

Establishing or maintaining a healthy body weight requires an understanding of how
the body uses food to provide energy. In addition, when weight loss is desired, a plan
of action is needed for long-term success.
Energy Balance
Understanding the concept of energy balance (EB) is critical if you want to understand
how body weight is regulated in human beings. Energy balance in its simplest form is
simply a comparison of the amount of energy consumed as food with the amount of
energy expended through the combination of resting metabolism, activities of daily
living, and voluntary physical exercise. The three possible states of EB are positive,
negative, and neutral. Positive EB occurs when you consume more energy (calories)
than you expend, resulting in weight gain. Negative EB occurs when you expend
more calories than you consume, resulting in weight loss. Neutral EB occurs when
the amount of calories you consume equals the amount that you expend as shown
in figure 18.3 (10).
Energy balance is most meaningful when it is measured over a reasonably long
period of time. Being out of EB for one day has no discernible impact on body weight,
but being out of EB over several weeks or months can cause significant weight gain or
loss. Whereas the small daily positive EB is not discernible to the naked eye, being in
positive EB for long periods is definitely noticeable. Unfortunately, most people notice
that they are in positive EB only after they have gained weight.
Although the concept of EB is relatively straightforward, actually implementing a
weight loss program is not quite as simple. Seeking the advice of qualified nutrition
and exercise professionals, such as a Registered Dietitian or an ACSM-certified exercise
professional (see chapter 2 for information on finding a certified professional), is a
wise approach if you are unsure how to most effectively balance dietary intake with
regular physical activity.
Many external factors control your food intake and physical activity patterns. Factors
that influence food intake include cultural rituals; childhood experiences; educational
Calories Calories
consumed expended
Weight maintenance
(calories “in” equal calories “out”)
Calories Calories
consumed expended
Calories Calories
expended consumed
Weight loss Weight gain

(calories “out” exceed calories “in”) (calories “in” exceed calories “out”)
FIGURE 18.3 Energy balance: calories consumed versus calories expended.

E6843/ACSM/F18.03/548465/mh-R1
and socioeconomic status; nutrition knowledge; convenience; and food flavor, texture,
and appearance (10). Motivation, perceived lack of time, and lack of knowledge may
contribute to the choice not to exercise. Qualified nutrition and exercise practitioners
have the knowledge and skills to help you control the factors that determine whether
you are in positive, negative, or neutral EB.
Components of Calorie Expenditure

The number of calories you burn on a daily basis is commonly referred to as total
energy expenditure (TEE). Three major components contribute to TEE: the calories
expended at rest; the calories expended during exercise; and the calories expended
during the digestion, absorption, and storage of food after eating. The largest com-
ponent, which accounts for about 60 to 70 percent of TEE, is the calories used while
the body is resting comfortably, also known as resting metabolic rate (RMR) or basal
metabolic rate (BMR).
Energy Balance and Weight Loss

There are approximately 3,500 calories in a pound of body fat. This means that for each
pound of body fat, the body must achieve a negative EB of 3,500 calories. For example, to
lose 1 pound (0.45 kg) in the upcoming week, an energy deficit of about 500 calories per
day (3,500 calories divided by 7 days) is needed. (Note that this is a general estimate; many
physiological factors influence the precise rate of weight loss.) One can reach this caloric
deficit by reducing calorie intake, increasing energy expenditure, or, ideally, combining the
two. To achieve this short-term goal one could consider walking 3 extra miles (4.8 km) and
drinking one less nondiet soda per day than normal, or walking only 1 extra mile (1.6 km)
and drinking two fewer sodas. The most effective approach over the long term is to combine
moderate calorie restriction with moderate daily exercise.
The term resting metabolism is actually a misnomer because the body is never truly
at rest. Inside your body a constant array of activity is occurring that must be fueled at
all times. For example, your heart beats about 70 times per minute, your neurons fire
at lightspeed 24 hours per day, and your white cells are constantly fighting invaders
and replacing old or damaged tissue. All of these activities that keep you alive and
allow you to look basically the same from one day to the next are exceedingly costly
from an energy standpoint. So, your resting metabolism is essentially what makes you
“you,” and the more of “you” there is, the greater your RMR is. Thus, it is not surpris-
ing that RMR is highly related to body mass, particularly the amount of muscle you
have. Skeletal muscle is a highly active tissue that contributes a great deal to resting
metabolism. The quantity of skeletal muscle in your body is something that you can
control to some extent through resistance training, which is discussed further in the
section on physical activity.
A second component of TEE includes all energy burned off during physical exer-
cise. This is also known as the thermic effect of activity. It represents any movement
your body performs above the resting level and includes fidgeting, doing chores, and
participating in formal exercise. This component makes up 15 to 30 percent of the TEE
in most people; however, it is the most variable. For example, it may be lower than
15 percent in a very sedentary person and more than 50 percent in a marathoner. As
long as you do not have a physical disability, this is the component over which you
have the most control. You can choose how many calories you burn through various
forms of physical activity (1, 10).
The third component of TEE encompasses all the activities that occur in the body
after consumption of food, including digestion, absorption, and the transport and
storage of nutrients throughout the body. This incremental energy cost of eating, also
known as the thermic effect of food, is a relatively small (5-10 percent) component of
TEE. The thermic effect of food is not something you can control to any significant
extent for the purpose of weight management. Some diet books claim that you can
increase the thermic effect of food by exploiting the fact that more energy is required
to digest and metabolize carbohydrates and proteins than fats, but the total number
of extra calories burned using these techniques is not very high and probably not
worth the effort.
Estimating Energy (Calorie) Needs and Expenditure

Probably the first question that comes to mind when contemplating your own body
weight is how many calories you need. There are sophisticated laboratory techniques
to estimate this, but these tests are not practical for most people. One simple way to
estimate how many calories you need to maintain current body weight is displayed
in table 18.2 (13). Simply find the column that best fits your activity level and you can
see the estimated calorie requirements based on age and sex.
This method provides just an estimate and a value for maintaining your current
weight. If you want to lose weight you need to reduce your calorie intake. An alterna-
tive, more accurate method is available from the Choose MyPlate website, devised by
the U.S. Department of Agriculture (USDA) (www.choosemyplate.gov and then select
the SuperTracker from the list of online tools). This website is completely free and
maintained by the USDA. You can create a profile and have a password-protected
account that you can use to calculate your energy needs and then track your food intake
and energy expenditure over the long term. You will be asked to create a profile that
TABLE 18.2 Estimated Calorie Needs per Day by Age, Sex, and Physical
Activity Level
Age Sedentarya Moderately activeb Activec
Males
18 2,400 2,800 3,200
19 to 20 2,600 2,800 3,000
21 to 25 2,400 2,800 3,000
26 to 30 2,400 2,600 3,000
31 to 35 2,400 2,600 3,000
36 to 40 2,400 2,600 2,800
41 to 45 2,200 2,600 2,800
46 to 50 2,200 2,400 2,800
51 to 55 2,200 2.400 2,800
56 to 60 2,200 2,400 2,600
61 to 65 2,000 2,400 2,600
66 to 70 2,000 2,200 2,600
71 to 75 2,000 2,200 2,600
76 and up 2,000 2,200 2,400
Femalesd
18 1,800 2,000 2,400
19 to 20 2,000 2,200 2,400
21 to 25 2,000 2,200 2,400
26 to 30 1,800 2,000 2,400
31 to 35 1,800 2,000 2,200
36 to 40 1,800 2,000 2,200
41 to 45 1,800 2,000 2,200
46 to 50 1,800 2,000 2,200
51 to 55 1,600 1,800 2,200
56 to 60 1,600 1,800 2,200
61 to 65 1,600 1,800 2,000
66 to 70 1,600 1,800 2,000
71 to 75 1,600 1,800 2,000
76 and up 1,600 1,800 2,000
a
Sedentary refers to a lifestyle that includes only the physical activity of independent living.
b
Moderately active refers to a lifestyle that includes physical activity equivalent to walking around 1.5 to 3 miles
(2.4 to 4.8 km) per day at 3 to 4 miles (4.8 to 6.4 km) per hour, in addition to the activities of independent living.
Active refers to a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4
c
miles per hour, in addition to the activities of independent living.

d
Estimates for females do not include women who are pregnant or breastfeeding.
Source: U.S. Department of Health and Human Services and U.S. Department of Agriculture.
359
includes your age, sex, physical activity level, height, and weight. Once you complete
this you will be given your energy expenditure estimate and be directed toward sug-
gested meal plans to help achieve your goals. If you are trying to lose weight, you can
set your profile based on a weight loss goal or a daily calorie reduction. Once your
profile is complete, you can look up the nutrition information for food items; track
your weight, daily food intake, and physical activity; set goals; and even keep track
of your favorite recipes.
Please be aware that this site is designed for people who are free of disease or
medical conditions that could affect nutrient requirements. It does not replace the
advice of a Registered Dietitian who is trained to address the unique needs of people
with various medical conditions. Rather, the MyPlate website is a tool to help you get
started in managing your body weight.
It is important to understand that these methods provide only estimates that should
not be accepted as absolute values. The estimates are designed to meet the average
requirements, but there are interindividual differences that cannot be ignored. You
should use these estimates as a starting point but be prepared to adjust your food
consumption if you are not progressing as expected. If you consume the suggested
amount of calories and your body weight changes unexpectedly, then you will need
to adjust your calorie intake up or down depending on your desired outcome.
The MyPlate website can help you estimate energy expenditure during exercise.
In addition, if you are using exercise equipment, many devices display the number
of calories burned during an exercise session. If you plan to use such readings to
help manage your body weight, be sure to enter your age, weight, and sex into the
machine’s console to achieve the most accurate estimate of calories burned; otherwise,
the estimate you receive will be based on the average person and may not be accurate
for you. Also, try to use the machines as they were designed to be used. For example,
hanging on to the side bars while walking on a treadmill produces erroneous calorie
expenditure results because not all of your body weight is being supported throughout
the exercise as is assumed in the calorie calculations.
Healthy Approaches to Weight Management

The most successful fat losers are the ones who shed body fat and keep it off over
the long haul. Many people have experienced remarkable short-term weight loss only
to see it all (or more) return in a few short months. For this reason, weight reduction
programs need to be sustained efforts rather than all-at-once approaches. You don’t
have to get back to your goal weight as fast as you can. Attempting to attain your goal
weight as fast as possible will most likely jeopardize your long-term prospects.
Q&A
What is a safe rate of weight loss?
The effects of rapid weight loss can include a starvation response in which your meta-
bolic rate is lowered more than with normal weight loss. This makes it even harder to
maintain that weight loss. The National Institutes of Health recommends weight loss of
0.5 to 1 pound (0.2 to 0.45 kg) per week for those with a BMI 27 to 35, 1 to 2 pounds
(0.45 to 0.9 kg) per week for those with a BMI greater than 35.
Losing as little as 10 percent of your current body weight can be beneficial to health.
Once you have met this initial goal, you should try to maintain that weight loss for
three to six months before deciding whether an additional 5 to 10 percent weight loss
is warranted. Weight maintenance between cycles of weight loss is believed to allow
the body to adjust to its new weight and gives you time to master the behaviors it
took to achieve it. Of course 10 percent is not a magic number, but the general idea
is that once you’ve maintained a modest weight loss for a lengthy period of time, you
have likely made permanent lifestyle changes that will support your new lower weight
and allow you to attempt further weight loss without overwhelming your resolve. A
recommended amount of weight loss is 0.5 to 1 pound (0.23 to 0.45 kg) per week if
your BMI is between 27 and 35 kg/m2 and 1 to 2 pounds (0.45 to 0.9 kg) per week if
your BMI is greater than 35 kg/m2. It is desirable to achieve a moderate weight loss of
5 to 10 percent over approximately six months. This slow and steady approach may
be the best way to sustain weight loss and prevent regain (9).
Nutrition and physical activity together are important in weight management. The
upcoming sections highlight how you can manage your body weight through dietary
choices as well as exercise.
Nutrition is an important part of the equation when one is managing weight. The foods
and beverages you consume determine the calories you add to your body each day.
Managing Your Weight After Weight Loss

Even after successful weight loss, the challenge remains to avoid regaining the weight.
To more fully understand the difficulties associated with weight maintenance, researchers
have taken a positive approach by looking at the characteristics of individuals who have lost
weight and then successfully maintained the weight loss. The most comprehensive research
data on weight management comes from the National Weight Control Registry. This is an
ongoing research study that has monitored over 5,000 people who have lost an average of
more than 60 pounds (27 kg) and have kept it off for an average of five years. Successful
fat losers in this registry tend to do the following (8):
• Consume a low-calorie, low- to moderate-fat diet
• Limit consumption of fast food
• Eat breakfast every morning
• Have consistent food intake from day to day
• Eat smaller meals four or five times per day
• Weigh themselves regularly and take corrective action as needed
• Watch TV less than 10 hours per week
• Participate in moderate-intensity exercise for 60 to 90 minutes per day
Two key points to take away from these findings are the importance of regular physical
activity and portion control. Portion control helps ensure that you do not consume exces-
sive calories; this is actually more important than the relative distribution of carbohydrates,
proteins, and fats in the diet.
Fruits and vegetables are part of a healthy nutrition plan.
Keeping the calories you consume in balance with the calories you expend helps you
maintain your body weight.
Macronutrient Intake
As you learned in chapter 3, the macronutrients (carbohydrates, proteins, and fats) are
required in the diet in relatively large amounts. On average, carbohydrates and pro-
teins contain 4 calories per gram, whereas fats contain 9 calories per gram and thus
are more energy dense. Keep in mind that all three macronutrients are required for
optimal health. No single distribution of calories from carbohydrate, fat, and protein
is widely accepted as the most effective for weight management (9). This is reflected
in the percentage ranges for each of the macronutrients that are presented in the
upcoming sections.
Carbohydrate’s Effect on Weight The primary function of dietary carbohydrate is to fuel
body activities. The simplest form of carbohydrate found in the human body is glucose
(a sugar). Glucose is the sole fuel source for your brain and central nervous system, so
it is absolutely critical in your diet. Glucose also powers skeletal muscle contractions,
particularly during intense physical activity. Glucose essentially has three fates in the
body: (a) It powers cellular activity; (b) it is stored in the muscles and liver in a dif-
ferent form of carbohydrate called glycogen; and (c) it is converted to fat and stored
in adipose tissue throughout the body. Although all three fates occur simultaneously,
the third tends to predominate only when carbohydrate ingestion exceeds the body’s
energy needs. Thus, it is possible to gain fat tissue by overconsuming carbohydrates.
Insulin also has a role in promoting fat storage in the body. Insulin is a hormone
released by the pancreas (a small organ located in your abdomen) that helps to store
carbohydrate in body cells in response to eating carbohydrates. The higher the con-
centration of carbohydrate consumed, the greater the amount of insulin secreted into
the blood. If you consume a diet high in carbohydrate but not in excess of your energy
needs, you will not gain weight. However, a diet high in carbohydrate that exceeds
your energy needs creates an environment in which insulin-facilitated fat storage is
prominent. You should consume enough carbohydrates to allow your body to perform
appropriate levels of physical activity, but not so much that it puts you into positive
EB and results in fat storage (10).
The current adult recommendation for carbohydrate is 45 to 65 percent of total
energy intake (7). Relatively sedentary people do well at the low end of the range,
and very active people require higher amounts of carbohydrate to support elevated
energy demands. Many diet books promote a low-carbohydrate diet for weight loss,
but current scientific evidence does not support this approach. Most research using
low-carbohydrate diets shows significant short-term weight loss, but the long-term
success rate is not well established (9). The failure to exhibit sustained success prob-
ably is the result of a very restrictive diet coupled with insufficient lifestyle changes.
Protein’s Effect on Weight Normally, dietary carbohydrate and fat supply the body with
virtually all the fuel it needs, thereby sparing protein for its other important functions.
Protein contributes significantly as a fuel source only when blood glucose drops to
very low levels, such as during the late stages of very long-duration exercises. Adults
should consume protein equal to 10 to 35 percent of their total energy intake (7).
Because dietary protein tends to keep you feeling fuller longer, you should consume
protein with each meal and snack in order to curb overeating (10).
Fat’s Effect on Weight Similar to carbohydrates, dietary fat provides the body with
fuel. The current recommendation for adults is to consume 20 to 35 percent of total
energy intake in the form of dietary fat (1). Also like carbohydrate, fat consumed in
the diet has three metabolic roles: (a) It is used to power the body’s activities, (b) it is
stored in adipose tissue as body fat, and (c) it is converted to an entirely different form
called ketones, which some cells can use in place of glucose. The first two roles are
the most common; the third tends to occur only when dietary carbohydrate intake is
too low and blood glucose levels fall below normal levels.
Obesity and Inflammation

Nutrition affects many aspects of health, including body weight and chronic diseases. Con-
sider the choices you make and how they can promote better health.
• New scientific evidence suggests that there may be a relationship between obesity
and inflammation.
• Anti-inflammatory eating is probably a good idea for the prevention and management
of many chronic diseases.
• Anti-inflammatory eating includes choosing healthy fats like olive oil, canola oil, nuts,
seeds, fatty fish, and omega-3–enhanced products and consuming whole grains,
legumes, fruits, and vegetables.
Because dietary fat is the most energy-dense macronutrient and is easily converted
to body fat, consuming a low-fat diet seems to be an obvious approach to take to
modify your body weight. Furthermore, reduced-fat diets may have beneficial effects
on other health conditions such as high blood lipids (9). A low-fat diet can be a useful
strategy as long as you are not overconsuming other macronutrients. For example, it
is easy to find fat-free foods at the grocery store, but many of these foods contain an
abundance of carbohydrates and calories. A word of caution about low-fat diets: Low fat
does not mean no fat! Some dietary fats are absolutely essential to human life; without
them, body cells would literally break apart. This is why current recommendations set
a floor at 20 percent of total energy intake.
Other Nutritional Strategies for Successful Weight Management

Successful weight management can be a challenge. In addition to the balanced approach
to nutrition already discussed, additional considerations are to avoid fad diets, to set
goals, and to pay attention to portion size.
Avoid Fad Diets New diet books appear on the market regularly. If the diets were
as easy as promised and resulted in weight loss and long-term maintenance, obesity
would not be such a problem. Many of these efforts are just marketing gimmicks
without any credible scientific research to support the claims. If the diet seems too
good to be true, it probably is.
No single macronutrient distribution works best for everybody. If you find a plan
that eliminates or severely limits one of the macronutrients, it is probably a fad diet
that will likely fail in the long term. For example, some popular diets on the market
advocate eating only foods that have a low glycemic index, which is basically a mea-
sure of the extent to which a food causes blood glucose levels to rise. As the body
senses increases in blood glucose, insulin is released. The diet is based on the idea that
insulin promotes fat storage, so eating only low glycemic index foods will minimize
insulin’s effect. This sounds reasonable except that it doesn’t work (9). This oversim-
plified explanation of insulin’s action ignores many aspects of the process, including
whether the person is in positive or negative EB and the effect that consuming various
combinations of foods has on the glycemic index. See How to Identify a Fad Diet for
information on recognizing a fad diet.
Focus on developing positive dietary habits that are sustainable for a lifetime, as
quick fixes do not work. The following are components of sound weight management
plans (10):
• They promote a reasonable rate of weight loss.
• They recognize a reduced or controlled energy intake as part of your regular
mindset.
• They promote regular physical activity.
• They incorporate behavior management.
• They acknowledge the need for lifelong changes to maintain healthy weight.
• They provide flexibility for eating out or in social settings.
• They promote all aspects of health, not just weight loss.
• They include advice from qualified nutrition professionals such as Registered
Dietitians.
How to Identify a Fad Diet

In general, fad diet plans have the following characteristics (10):
• They tend to advertise quick and easy weight loss.
• They have limited food selections or eliminate entire food groups altogether.
• They use testimonials instead of discussing and referencing sound scientific studies.
• They are promoted as a cure for many ailments.
• They may recommend expensive supplements.
• They are hard to plan for and follow since they require change in habits overnight.
• They ignore the need to make permanent lifestyle changes.
• They criticize credentialed health professionals or the scientific community.
Set Realistic Goals Both weight loss and weight maintenance take work and plan-
ning, so be sure to set and regularly reevaluate your goals in order to succeed. When
establishing your goals, refer to the discussion in chapter 4 of SMARTS goals, which
reflect the characteristics of effective goals in that they are specific, measurable, action-
oriented, realistic, timely, and self-determined (1). Instead of “I will try and make better
food choices,” consider the specific goal “This week I will bring lunch from home three
times.” To keep goals measurable, replace the general goal “I will drink less soda” with
“I will replace my afternoon soda with plain iced tea.” An action-oriented and realistic
goal might be “I will preplan three breakfasts, lunches, and dinners this week” rather
than “I will eat perfectly for the next seven days without a mistake.” Maintaining a
time line is also valuable. For example, instead of “I will search the Internet for recipes
when I get a chance,” consider “I will find five healthy recipes that I will try over the
next two weeks.” Determining the right goals for yourself will help you achieve suc-
cess. Once you have met your SMARTS goals, you can establish new ones for future
use, and eventually you will develop some positive habits.
Pay Attention to Portions There is much evidence that portion control is an effective
method for weight loss and maintenance (9). At first it may seem burdensome to weigh
or measure items, but eventually it becomes a habit. A great place to start learning about
portions is the Choose MyPlate website (www.choosemyplate.gov), which provides
information about appropriate portion sizes for each food group. You should also pay
attention to the portions (serving sizes) on food labels. A food item that looks like a
single serving may actually comprise several portions. At home, weigh and measure
for a while and use the same dishes consistently. With practice, you will be able to
easily estimate the portions without the use of a scale or measuring device. Check
your portion sizes over time because they tend to creep up.

Physical activity is important for overall health as well as for long-term weight man-
agement. This section highlights some differences from the general recommendations
previously outlined in this book and points out specifically how much exercise is
recommended as part of a weight management plan.
Portion Control Made Practical

To gain a better understanding of portion control, try to master the skill of reading food
labels and apply that knowledge to the amount of food you normally eat. Learn how many
calories there are in a typical serving of the foods that you eat most often. Actually visualize
what a standard serving of your favorite food looks like on the plates you have at home.
You may be surprised at how small a single serving appears on your plate or in your bowl
and realize that you are likely eating two or three servings instead of only one.
A couple of simple tips to help with portion control are to put food on your plate in the
preparation area and bring only that serving to the table (box up the leftovers immediately
for another day) and to serve meals using smaller plates or bowls. Both of these techniques
will help you more accurately visualize the amount of food you consume.

Before starting an exercise program, refer to the preparticipation screening process
in chapter 2 and consult with your physician or health care provider as needed based
on this screening (1).

For many years now, it has been widely accepted that physical activity is an important
part of any weight management program; however, recent research suggests that more
physical activity than previously thought may be required to modify body weight. In
2001 and again in 2009, the ACSM published landmark position stands that summa-
rize scientifically supported strategies for weight loss, prevention of weight gain, and
weight maintenance (6). Both publications stress the benefits of physical activity; the
only question is precisely how much physical activity is needed.
Aerobic Exercise People desiring simply to prevent weight gain over the long term
should engage in moderate-intensity physical activity roughly 150 to 250 minutes per
week. This is equal to about 1,200 to 2,000 calories per week. From a practical stand-
point, this means exercising at a moderate intensity for 30 to 50 minutes five days
per week, burning 240 to 400 calories in each session. Note that this level of physical
activity prevents weight gain only if you are consuming the same amount of energy
you are expending.
With respect to the goal of losing weight, a dose-response relationship exists between
the quantity of exercise and the amount of weight loss exhibited. This means that the
more exercise you do and the higher the intensity, the greater the weight loss. Physical
activity of 150 minutes per week provides some benefit, but additional benefits can
be realized with physical activity levels of 225 to 420 minutes per week. This is equal
to about 1,800 to 3,360 calories per week. From a practical standpoint, this means
exercising at a moderate intensity for 45 to 90 minutes five days per week, burning
360 to 720 calories in each session. If you tolerate higher-intensity exercise well, then
you can burn the same number of calories by working harder for a shorter period of
time; but there are risks associated with very strenuous efforts and you may want to
consult with a certified fitness professional before engaging in more vigorous activity.
Also, because weight loss requires that you be in a state of negative EB, your diet must
provide fewer calories than you are expending. You can further enhance the rate of
weight loss by combining physical activity

with food restriction, but be careful not to
consume too few calories, which makes it
difficult to take in sufficient vitamins and
minerals, does not give you the energy
you need to fuel exercise, and may lower
your metabolic rate. As a general rule, you
should never consumer fewer calories than
required to fuel your resting metabolism.
Finally, if your goal is to maintain your
body weight after weight loss, approxi-
mately 200 to 300 minutes per week of
physical activity is probably sufficient. This
can usually be accomplished by walking
about 60 minutes per day at a brisk pace.
Remember, you must maintain neutral EB
by eating only as many calories as you
expend (6).
Resistance Training The physical activity
guidelines discussed in this section pertain
to aerobic activities, such as walking or
cycling, but resistance training activities are
a very important component of physical fit-
ness that should not be ignored. Although
a session of resistance training burns far Physical activity is an important part of
fewer calories than a session of aerobic any weight management program.
exercise does, resistance training has the
potential to promote skeletal muscle growth, which contributes to resting metabolism.
Although the addition of resistance training to dietary restrictions may not have a
major impact, resistance training may improve your muscular strength and physical
function, as well as conferring other health benefits as discussed in detail in chapter
6 (1, 6). The recommended amount of resistance training is not particular to weight
management, so you should follow the guidance presented in chapter 6, performing
resistance training two to three days per week.
Flexibility and Neuromotor Training Flexibility training and neuromotor exercises have
more to do with daily functioning than with weight management. Thus, following the
general guidelines in chapter 7 and 8 will help you maintain or improve these fitness
components.
Influence of Supplements and Medications

When you want to lose weight, it is easy to fall prey to quick-fix promises. Evaluate
any weight loss plan or supplement and use your common sense before implementing
a program. If a diet seems too good to be true, it will likely not result in long-term
success. Successful weight management includes not only weight loss but also weight
maintenance. A program that loudly proclaims rapid weight loss but mentions nothing
about sustainability is probably one that you should avoid.
As with some diet plans, many promoters of dietary supplements promise easy weight
loss. A dietary supplement is defined by the Food and Drug Administration (FDA) as
“a product (other than tobacco) added to the total diet that contains at least one of the
following: a vitamin, mineral, amino acid, herb, botanical, or concentrate, metabolite,
constituent, or extract of such ingredients or combination of any ingredient described
above” (11). Dietary supplements are regulated by the FDA and are considered foods,
not food additives or drugs. This means that the tests for efficacy and public safety
are not as extensive as they are for food additives or drugs. Food additives and drugs
must be tested for years to prove that they work and are safe before they are approved
by the FDA. In contrast, supplements are not approved before they are placed on the
market for sale.
Whereas nutrient content and health claims must be approved by the FDA, structure–
function claims do not. But how do you tell the difference between these claims?
The only way to tell for sure is to read the label and package carefully. If the pack-
age bears the warning “This statement has not been evaluated by the Food and Drug
Administration. This product is not intended to diagnose, treat, cure, or prevent any
disease,” the claim has not been investigated and approved by the FDA. Be wary in
this case because there may not be an extensive amount of research data to support
the claims or promises made by the manufacturer (11, 12).
It would be amazing if you could lose body fat simply by swallowing a pill. If this
were possible, the obesity epidemic would suddenly be history, the pill would be
acclaimed worldwide, and the manufacturer would likely win a Nobel Prize. Because
none of this has happened to date, you should be skeptical when evaluating the merits
of any weight loss supplement. Even without an exhaustive review of every supple-
ment on the market, it is pretty clear that no currently existing supplement definitively
produces significant weight loss and long-term safe weight maintenance. Until sound
scientific evidence supports the use of a particular weight loss supplement, you would
do better investing in healthy foods and pursuing a physically active lifestyle.
Overweight and obesity is a growing problem. Both genetic and environmental fac-
tors contribute to body weight and body fat patterns. A key concept in weight manage-
ment is energy balance—you must tailor your food intake to your energy expenditure
to achieve your goals. No single macronutrient distribution is best for everyone trying
to maintain or lose body weight. Carbohydrates, fats, and proteins are all important
nutrients that play a role in health and wellness. Based on the current scientific data,
the best strategy for successful long-term weight management is food portion control
and regular physical activity. It is easy to say that you are going to eat less and exercise
more, but it takes quite a bit of effort to make this part of a long-term lifestyle. Behavior
modification involves restructuring your environment to reduce actions and habits that
contribute to weight gain. Registered Dietitians with expertise and training in weight
management, certified exercise professionals, and cognitive behavioral therapists are
great resources to help you learn and use these strategies.
NINETEEN
Pregnancy and Postpartum
Historically, pregnancy was often thought of as a time requiring rest and limited physi-
cal activity, but today the majority of pregnant women in the United States choose to
engage in at least some exercise (13). If you are currently pregnant or thinking about
becoming pregnant soon, the good news is that exercise can improve your health
outcomes during pregnancy and postpartum (i.e., the first year after birth) (22). Even
better, research also indicates that exercising during pregnancy may improve child
health outcomes too.
This chapter touches on some nutritional areas to consider as well as highlighting
the benefits of different types of exercise during pregnancy, goes over common con-
cerns about exercise during pregnancy and some precautions, and gives tips about
how to incorporate exercise and healthy nutrition into your life during pregnancy and
the postpartum period.
Maintaining Health During Pregnancy

What makes a healthy pregnancy? Certainly most pregnant women are primarily con-
cerned with the appropriate growth and development of their baby. To ensure appro-
priate fetal development, it’s important to optimize mom’s health during pregnancy.
Important factors during pregnancy include the mom’s weight, fasting glucose levels,
and blood pressure.
Starting pregnancy with a healthy weight (i.e., body mass index [BMI] between
18.5 and 25 kg/m2) and gaining an appropriate amount of weight helps to ensure a
pregnancy with fewer complications (31). Even if you start pregnancy underweight
or overweight or obese, gaining an amount that is within the recommended weight
ranges will improve your chances of experiencing a normal pregnancy with a healthy
baby (see table 19.1 for recommended weight gain during pregnancy) (31).
The two most common pregnancy complications are gestational diabetes and hyper-
tension (i.e., gestational hypertension or preeclampsia). Gestational diabetes affects 5
369
to 9 percent of U.S. pregnancies and is diagnosed as abnormally high blood glucose

(sugar) occurring for the first time during pregnancy (17). Women who have a family
history of diabetes, who are overweight or obese, or who previously delivered a large
infant (i.e., greater than 4.5 kilograms [10 lb]) are at higher risk for developing gesta-
tional diabetes. Gestational diabetes increases the risk of delivering a large infant, who
then has a higher risk of being obese during childhood (36). Women diagnosed with
gestational diabetes should work closely with a Registered Dietician or other health
care provider to control their blood glucose level while ensuring that optimal nutrients
are available for the developing baby.
Gestational hypertension or preeclampsia affects 2 to 7 percent of U.S. pregnan-
cies. Gestational hypertension is diagnosed as high blood pressure occurring for the
first time during pregnancy, while preeclampsia is a more severe condition character-
ized by hypertension combined with excess protein in the urine (3). Both conditions
increase the risk of delivering an infant who is small or premature. Women with a
family history of hypertension who are African American, are overweight or obese,
have gestational diabetes, or are carrying multiples (e.g., twins, triplets) are at higher
risk for gestational hypertension or preeclampsia.
Healthy Approaches to Pregnancy

Physical activity and eating a healthy diet are two important lifestyle behaviors for
pregnant women that can help them avoid or treat the pregnancy complications high-
lighted next.
Nutrition during pregnancy takes on special importance since it affects both maternal
and fetal health. The Academy of Nutrition and Dietetics (AND) states that the key
components of a healthy pregnancy include appropriate weight gain, healthy nutrition,
and safe food handling (30).
Appropriate Weight Gain

Recommended amounts of weight gain during pregnancy are based on prepregnancy
weight status to optimize infant birth weight, avoid excessive postpartum weight
retention for mom, and reduce the risk of later chronic disease development for mom
and baby. Gaining either not enough or too much is associated with poorer birth out-
comes. To find out how much weight you should gain during a singleton pregnancy
(i.e., resulting in the birth of one infant), first calculate your BMI from your weight and
height before pregnancy (see chapter 18 for details on determining your BMI) and then
check table 19.1 (31). For multiple births (e.g., twins, triplets), higher weight gains are
needed to improve infant birth weight and length of pregnancy: Weight gain should
be 40 to 54 pounds (18 to 25 kg) for women who are normal weight, more for those
who are underweight (50 to 62 pounds or 23 to 28 kg), and less for those who are
overweight or obese (as little as 29 to 38 pounds or 13 to 17 kg) (31).
Consumption of a Variety of Foods

The Dietary Guidelines, as discussed in chapter 3, are appropriate during pregnancy.
The daily energy needs of pregnant women increase in the second and third trimester
Pregnancy and Postpartum 371
TABLE 19.1 Recommended Ranges for Total Weight Gain During Singleton
Pregnancy by Prepregnancy Weight Status
Prepregnancy BMI (kg/m2) Recommended weight gain
Underweight (18.5) 28 to 40 lb (13 to 18 kg)
Normal weight (18.5 to 24.9) 25 to 35 lb (11 to 16 kg)
Overweight (25.0 to 29.9) 15 to 25 lb (7 to 11 kg)
Obese (30.0) 11 to 20 lb (5 to 9 kg)
Adapted by permission from Institute of Medicine and National Research Council of the National Academies, 2009, p. 2.
by about 340 calories and 450 calories, respectively, but calories add up quickly so
it’s important to eat nutrient-packed foods like fruits, vegetables, and whole grains.
Multiple births require additional calorie intake, but researchers have not precisely
determined these energy requirements (30).
Appropriate Vitamin and Mineral Supplementation

Many women of childbearing age do not maintain healthy enough eating habits to
meet their nutrient needs, and this continues to be a concern during pregnancy. For
this reason, and because of the role folic acid plays in preventing specific birth defects
when taken very early in pregnancy, all women who are capable of becoming pregnant
(including adolescents) should supplement with folic acid. This includes consuming
400 micrograms of synthetic folic acid from dietary supplements or fortified foods
(e.g., bread, pasta, and some breakfast cereals) in addition to eating foods like green
leafy vegetables that are a good source of natural folate; pregnant women are encour-
aged to consume a total of 600 micrograms from all sources (35). Iron requirements
are also higher during pregnancy. Iron supplementation is recommended to meet the
increased demands during pregnancy and is particularly important for anemic women
(18). Pregnant and breastfeeding women should ask their health care provider about
taking these and other prenatal supplements, including omega-3 fatty acids, vitamins
B12 and D, choline, calcium, iodine, and zinc, which may be warranted for women
with poor diets or those who exclude entire food groups like meat or dairy from their
usual diets (30).
Avoidance of Alcohol, Tobacco, and Other Harmful Substances

Pregnant women should not consume alcohol; drinking during pregnancy is associ-
ated with developmental and neurological birth defects (30). Smoking should also be
avoided because it limits the oxygen available for the baby and increases the risk of
spontaneous abortion, preterm birth, and sudden infant death syndrome, among other
concerns (30).
Safe Food Handling

Pregnant women and their babies have a higher risk of developing food-borne illnesses.
Therefore, it is recommended that pregnant women avoid soft cheeses not made with
pasteurized milk, cold smoked fish, and cold deli salads. For any deli meats, luncheon
meats, bologna, or frankfurters, the items should be reheated to steaming hot. Pregnant
women should avoid any unpasteurized products or raw or undercooked eggs or meat.
Q&A
Where can I get healthy meal plans for
pregnancy and postpartum?
You can use www.choosemyplate.gov/moms-pregnancy-breastfeeding to help you devise
a healthy meal plan during your pregnancy and postpartum. All women of childbearing
age should be sure to eat foods high in folic acid (green leafy vegetables and fortified
grains). During pregnancy and postpartum, talk to your health care provider about other
dietary supplements.
Due to mercury levels in fish, do not eat shark, swordfish, king mackerel, or tilefish
if you’re pregnant. Lower mercury content seafood (e.g., shrimp, canned light tuna,
salmon, pollock, catfish) is considered safe and encouraged because of its beneficial
fatty acid content at 8 to 12 ounces (225-340 g; about three servings) per week.
Thus, although good nutrition is always important for your health, dietary choices
are especially important during pregnancy when your body needs extra energy and
nutrients to ensure that both you and your baby stay healthy. In addition to the recom-
mendations regarding iron and folate supplements to ensure healthy birth outcomes,
you should consume at least 8 to 10 cups (64-80 fl oz) of fluid per day to stay hydrated
(30). You can use the Daily Food Plan for Moms (see www.choosemyplate.gov/moms-
pregnancy-breastfeeding) to create food plans that meet energy needs (i.e., ~2200 to
2900 calories per day for most pregnant women) while ensuring that all food groups
are covered.
Women who exercise during pregnancy should take additional care to make sure
to balance energy expenditure with energy intake. In other words, make sure to eat
extra calories to make up for the ones you burn while exercising—pregnancy is not
the time to lose weight! More details on calculating calories burned for an activity
based on your body weight are found in chapter 5. Recall that once you know the
MET value (metabolic equivalent; a unit of measure reflecting the amount of oxygen
used) you can also determine the calories burned per minute during the activity using
the equations on page 93. Your total number of calories burned depends on how long
you exercise at a given intensity. If you choose to exercise vigorously during pregnancy
or pursue athletic training for competition, you may wish to meet with a Registered
Dietitian to make sure you and your developing baby’s energy and nutrient needs are
being met. For more information on general nutrition recommendations see chapter
3, which includes details on the Dietary Guidelines recommendations.

The original 1985 guidelines for physical activity during pregnancy published by the
American College of Obstetricians and Gynecologists (ACOG) were cautious, advising
pregnant women that heart rate “should not exceed 140 bpm” (1); however, there was
actually no scientific basis for that recommendation. Heart rate limitations have never
been mentioned in pregnancy exercise guidelines since that time, and a broad range
of health benefits associated with exercise during pregnancy have been documented
(22). The ACOG guidelines now state that “women with uncomplicated pregnan-
cies should be encouraged to engage in aerobic and strength-conditioning exercises
Q&A
What are examples of “moderate” and “vigorous” activities?
It is recommended that pregnant and postpartum women engage in 150 minutes per
week (30 minutes, five days per week) of moderate aerobic physical activity. Moderate
activities you might like include walking, swimming, bicycling (10 to 13 miles per hour
[16 to 21 km]), dancing, and aerobics. Women who are already vigorously active can
most often maintain those activities. Vigorous activities include jogging, fast bicycling
(14 miles per hour [22.5 km] or faster), hiking, and singles tennis. You can use the talk
test to help determine your intensity: During moderate activities, you are able to talk in
complete sentences, while during vigorous activities you may be able to say only a few
words at a time (2). Talk to your health care provider and listen to your body to adjust
the intensity of your physical activity.
before, during, and after pregnancy”

(2). The Physical Activity Guidelines
for Americans recommends the fol-
lowing (34):
• Healthy women who are not
already highly active or doing
vigorous-intensity activity
should get at least 150 min-
utes (2 hours and 30 minutes)
of moderate-intensity aerobic
activity per week during preg-
nancy and the postpartum
period. Preferably, this activity
should be spread throughout
the week.
• Pregnant women who habit-
ually engage in vigorous-
intensity aerobic activity or
are highly active can continue
physical activity during preg-
nancy and the postpartum
period, provided that they Exercise, such as cycling, during pregnancy pro-
remain healthy and discuss vides many benefits.
with their health care provider
how and when activity should
be adjusted over time.
Benefits of Exercise
Exercise before as well as during pregnancy is associated with lower risk for excessive
gestational weight gain, gestational diabetes, preeclampsia, and preterm delivery (22).
Exercise during pregnancy also appears to be a safe and effective way to maintain
blood glucose within normal limits among women who are already diabetic or who
become so during pregnancy (32). Importantly, women reporting the recommended

amount of physical activity during pregnancy (i.e., at least 150 minutes per week) also
seem to deliver babies with healthier birth weights (23). Exercising women have a
lower risk of delivering a large infant (i.e., over 4.5 kilograms [10 lb]) without chang-
ing their risk of delivering a small infant (i.e., less than 2.5 kilograms [5.5 lb]). This is
important since both low and high birth weight have been linked to increased risk of
heart disease and obesity later in life. A few small studies have shown that children of
women who exercised during pregnancy had less body fat or reduced risk of obesity
compared to children of women who did not exercise (9, 19, 24). Thus, participation
in aerobic exercise during pregnancy not only improves maternal health; it may also
contribute to better child health outcomes.
These results were based on self-reported physical activity and likely largely reflect
values for women who were active before pregnancy and continued their routines,
since most women do not choose to start exercise when they become pregnant.
Unfortunately, research studies that have previously inactive women either start exer-
cising (most often walking) or participate in a control group (like a health education
class) have largely failed to show significant effects of exercise on risk of pregnancy
complications or excessive weight gain (20, 25, 27). Importantly, most of these stud-
ies also failed to actually get women in the exercise groups to exercise regularly (20).
Thus, the lack of effects on health outcomes most likely reflects the difficulty of get-
ting people to change their health behaviors. More studies are needed to determine
whether women who start exercising once they become pregnant will enjoy the same
health benefits as women who were active beforehand and continue their activity
levels during their pregnancy.
The benefits of exercise continue during the postpartum period. The 2015 ACOG
guidelines recommend that women resume prepregnancy exercise routines gradually
after birth as soon as it is physically and medically safe (2). The exact amount of time
needed to recover after birth varies from woman to woman depending on the difficulty
of labor, type of delivery (cesarean versus vaginal), preexisting fitness level, and other
medical complications. Typically women can resume exercise within days of delivery
if no complications are present, although women who experience cesarean deliveries
should not start exercising before four to six weeks postpartum. Consulting with your
health care provider will allow you to determine what is best for you and your situation.
Exercising during the postpartum period helps with weight loss and appears to have
psychological benefits. Women reporting greater amounts of exercise have less weight
Q&A
How to stay active after baby’s birth?
Home-based activities might include walking around the neighborhood or on a treadmill
to promote aerobic fitness or using resistance bands for muscular fitness. In addition,
community-based activity programs can provide social aspects in addition to opportuni-
ties to be active. For example, some communities have exercise programs specifically for
mothers and their babies at shopping malls. With babies happily riding in their strollers,
the moms power walk, resistance train with tubing or bands, and stretch. Not only are
these exercise sessions invigorating, they also provide a chance to chat with other new
mothers.
retention at six weeks and one year postpartum compared to less active women (26,
34). While being active during pregnancy or the postpartum period (or both) does not
seem to reduce the occurrence of postpartum depression, exercise prescriptions have
been effective at alleviating depressive symptoms among women with postpartum
depression (33, 34).
Therefore, current recommendations endorse regular exercise as part of a healthy
pregnancy and postpartum period. Research shows that exercise is both safe and ben-
eficial during pregnancy. While it is recommended that women get at least 150 minutes
per week of moderate activity during pregnancy, more specific recommendations for
aerobic fitness, muscular fitness, and flexibility training are not available (34). Some
women choose to continue running 50+ miles (80+ km) per week during pregnancy
with no ill effect, while others choose to start walking or swimming during pregnancy.
Women who already have an exercise program before pregnancy are advised to con-
tinue the same program until they feel the need to modify it by decreasing intensity,
frequency, or duration of exercise. Women who are not already active are advised to
begin moderate exercise during pregnancy to improve their own health as well as their
child’s health. As outlined throughout this book, a balanced exercise program includes
aerobic and muscular fitness, along with flexibility. This section outlines some special
considerations for pregnant women regarding exercise.
Precautions for Pregnancy Conditions Before Exercise

During pregnancy, women are encouraged to discuss physical activity with their health
care provider since some women may have contraindications to exercise. Table 19.2
includes a list of relative and absolute contraindications to exercise during pregnancy
(2). Women with absolute contraindications should not exercise until those health
conditions are resolved. A woman with relative contraindications may participate
TABLE 19.2 Absolute and Relative Contraindications to Aerobic Exercise

During Pregnancy
Absolute contraindications Relative contraindications
• Hemodynamically significant heart disease • Anemia
• Restrictive lung disease • Unelevated maternal cardiac arrhythmia
• Incompetent cervix or cerclage • Chronic bronchitis
• Multiple gestation at risk for premature labor • Poorly controlled type 1 diabetes
• Persistent bleeding in second or third trimes- • Extreme morbid obesity
ter • Extreme underweight
• Placenta previa after 26 weeks gestation • History of extremely sedentary lifestyle
• Premature labor in current pregnancy • Intrauterine growth restriction in current
• Ruptured membranes pregnancy
• Preeclampsia or pregnancy-induced hyper- • Poorly controlled hypertension
tension • Orthopedic limitations
• Severe anemia • Poorly controlled seizure disorder
• Poorly controlled hyperthyroidism
• Heavy smoker
Reprinted with permission from Physical activity and exercise during pregnancy and the postpartum period. Committee Opinion
No. 650. American College of Obstetricians and Gynecologists. Obstet Gynecol 2015; 126: e135–e142.
in physical activities as long as she checks with her health care provider first. More
intensive monitoring of maternal and fetal health may be warranted for women with
relative contraindications.
Pregnant women face unique barriers to exercise, including fatigue, lack of time,
morning sickness, increasing physical and joint discomfort, and lack of child care for
other children (12, 22). In order to overcome these barriers, you should seek to incor-
porate exercise into your daily life. Exercise sessions can be broken up into smaller
bouts to ease fatigue and time constraints. If you experience low back or joint pain,
you may wish to pursue non–weight-bearing activities like swimming, cycling, or water
aerobics. An abdominal support band can also help to support the pregnant belly during
weight-bearing exercise and ease discomfort. In the postpartum, you may choose to
include your baby in your workout by using a jogging stroller. It is also a good idea
to try exercising with a friend or a group, especially during postpartum when many
women encounter feelings of depression or feel shut off from the outside world.
Exercise prescription during pregnancy and postpartum does not differ from exercise
prescription at any other time, except for the need to avoid or modify certain activities
and monitor the baby’s well-being (see table 19.3). You should maintain open com-
munication about your exercise program with your health care provider. Additionally,
you can check on your baby’s health by monitoring weight gain during pregnancy
to ensure that you are gaining recommended amounts and by recording your baby’s
activity patterns, such as kicking or rolling, during the day. Knowing normal activity
patterns can help you determine whether a change occurs with exercise. In general, the
baby should move several times within the first half hour after exercise in the second
and third trimesters (10). If the baby stops moving or decreases the amount of usual
activity throughout the day, you should contact your health care provider.
If you were already doing vigorous activities before becoming pregnant, you can
feel good about continuing those activities throughout pregnancy, although you may
choose to make some practical changes to your exercise routine later in pregnancy. If
you are not already an exerciser when you become pregnant, research supports that
starting a moderate aerobic exercise program like walking or swimming is both safe
and beneficial.
Women often ask “How much do I need to exercise?” or “How much is too much?”
during pregnancy. While the guidelines provide direction for a minimum amount of
exercise (i.e., 150 minutes per week of at least moderate activity), they do not address
an upper limit for exercise during pregnancy (34). Instead, women who were already
active before pregnancy are advised to continue normal exercise routines until symp-
toms tell them to stop. Basically, if it feels good, it’s probably OK to keep doing it
during pregnancy. The ACOG also gives a list of warning signs that call for terminating
exercise during pregnancy (2):
• Vaginal bleeding
• Regular painful contractions
• Amniotic fluid leakage
• Dizziness or headache
• Chest pain
• Muscle weakness affecting balance
• Calf pain or swelling
• Shortness of breath (before exercise)
Symptoms don’t always need to be dramatic. Warning signs are relative to each
woman and should be interpreted in light of your exercise and medical history. Many
women simply report the need to decrease exercise intensity, duration, or frequency
later in pregnancy. Now, more than ever, it is important to listen to your body!
Some women fear that exercise might hurt their baby and perceive vigorous or high-
impact activities as unsafe (21). While such fears are unwarranted based on current
research results, precautions should still be followed. Specifically, you should not engage
in contact sports (e.g., ice hockey, boxing, soccer, basketball), activities with a high
risk of falling (e.g., downhill skiing, waterskiing, surfing, off-road cycling, gymnastics,
horseback riding), scuba diving, or sky diving (2). You should also be cautious about
trying new activities that require balance and coordination, like lifting free weights,
since the risk of falling increases due to a changing center of gravity and increases in
joint laxity. Maintaining a normal body temperature during activity can also be harder
during pregnancy, so avoid exercising in hot and humid conditions (including “Hot
yoga” or “Hot Pilates”), and use a fan when exercising indoors on a treadmill or other
exercise machine. Table 19.3 summarizes common exercise concerns during pregnancy
and suggests modifications to lessen any risk (28).
In the postpartum period, many women are concerned about how exercise might
affect breastfeeding. From a comfort perspective, enlarged breasts from lactation pose
a problem for exercise; thus it takes some effort and planning to coordinate breast-
feeding and exercise. Breastfeeding also requires a lot of water, so drinking plenty of
water before, during, and after exercise is important. Feeding or pumping immediately
before working out can ease discomfort associated with enlarged breasts. Also, many
women choose to wear two sport bras or use an elastic bandage wrap to give more
support while exercising. Importantly, research shows that milk volume and nutrient
content are not negatively affected by exercise (4). So you can choose to be active
during the postpartum period and reap the many benefits associated with exercise
while knowing you are not depriving your infant in any way.
TABLE 19.3 Exercise Risks and Suggested Modifications During Pregnancy

Exercise risk Suggested modifications
Fetal harm because of blunt trauma Avoid activities like waterskiing and downhill
skiing and contact sports.
Falling because of changing center of gravity Switch to weight machines rather than free
weights; use a treadmill or track with even
footing rather than a sidewalk.
Overheating during intense exercise Do not exercise in hot and humid conditions;
use a fan when exercising indoors; wear
clothes that allow heat to dissipate, and drink
plenty of water.
Reduced blood return to the heart during Avoid prolonged exercises lying on the back;
supine exercise use an incline bench to do crunches with the
head higher than the feet.
Feeling excessively tired or fatigued during or Do not exercise to exhaustion; be sure to con-
after exercise sume extra calories (pregnancy requires ~300
extra calories a day); have a snack right before
exercising to avoid hypoglycemia.
Adapted by permission from J.M. Pivarnik and L. Mudd, 2009, p. 11.

Physical activity can provide benefits for you and your baby, with consideration given
to the previously described precautions. This section highlights recommendations for
aerobic exercise, resistance training, and flexibility.
Aerobic Exercise Most of the research on physical activity during pregnancy has
focused on aerobic exercise. Among active women, the most commonly reported
activity during pregnancy is walking for exercise (~50 percent), followed by swimming
(~12 percent) and aerobics (~12 percent). Fewer women choose to participate in more
vigorous activities like running (~6 percent) or team sports (~1 percent), and partici-
pation in vigorous exercise tends to decrease from the first to the third trimester (13).
Although most women do not choose to do vigorous activity, those who do so
experience healthy pregnancies (14). Some active females may worry that their aerobic
fitness levels will decrease during pregnancy. Actually, research shows that aerobic
fitness declines very little during pregnancy when women continue to exercise, and
their fitness rebounds quickly in the postpartum to prepregnancy levels or better (29).
Aerobic exercise is discussed in detail in chapter 5. During pregnancy you can follow
general adult population guidelines for exercise, with the caveat that you should moni-
tor your symptoms, discomforts, and abilities and make any necessary adjustments.
Regular aerobic activity is the target so shoot for at least three days per week rather
than sporadic exercise. For women just starting to exercise, work up gradually to 30
minutes per day of accumulated activity with a weekly goal of 150 minutes. Examples
of these activities are found in chapter 5. If you are already doing more, that’s great.
Just continue to monitor your body’s individual response to exercise and be willing
to fine-tune the workout.
A moderate level of intensity is appropriate for most women. It is important to realize
that resting heart rate tends to increase during pregnancy, so heart rate is not a good
measure of exercise intensity at this time. Rather, you should monitor intensity using
your perception of effort (5). During exercise, an intensity corresponding to a level 5
or 6 on a 10-point scale is recommended for moderate-intensity activity (see chapter 5
for details on exercise intensity). The talk test also helps to ensure that you are staying
at appropriate exercise intensities, as long as you can continue talking while exercising.
Walking is a popular form of exercise during pregnancy because it is low stress
(physiologically), and easy to do at home or with friends. You may want to wear a
pedometer or activity tracker to track the distance you walk each day and set goals
Q&A
What is a good way to encourage physical activity?
Realizing the benefits of physical activity for mom and baby provides a strong incentive
to make exercise a priority. One simple way to help track activity is to purchase a simple
pedometer or activity tracker to count daily steps. Wear the pedometer for several typi-
cal days to determine your baseline level of activity and then develop a plan to increase
activity toward 10,000 steps per day. Many smartphones now have step counting capa-
bilities and mobile apps that can track your activity too. It can be fun to use these to
see your activity level over time, work toward goals, and even compete against friends
and family members.
Exercise during the postpartum period is highly encouraged.
for yourself. Pedometer-based programs (like walking 10,000 steps/day) have been
effective at helping overweight women stay within recommended weight gain ranges
during pregnancy (32).
Resistance Training Very little research has considered resistance training and mus-
cular fitness during pregnancy, which is reflected by the lack of recommendations for
resistance training. In theory, heavy lifting could reduce blood flow to the developing
baby and result in poorer growth; however, this has not been documented. Rather,
the few research studies examining resistance training compared to no exercise during
pregnancy found no differences in length of gestation or birth weight (6, 7). One small
study found that pregnant women with gestational diabetes assigned to resistance
exercise training with elastic bands had better glucose control than women assigned
to the control group, but these findings need to be replicated in a larger study (11).
Thus, although it likely isn’t harmful, the possible benefits of resistance training during
pregnancy have yet to be determined.
Past studies on resistance training during pregnancy involved light to moderate
weightlifting programs that used machines, resistance bands, or body weight activi-
ties rather than free weights. For details on the various methods of resistance training,
see chapter 6. Typically, lifting free weights during pregnancy is not advised due to
increasing instability associated with changes in the center of gravity and increased
joint laxity as pregnancy progresses. To avoid balance issues, you may want to modify
programs to use weight machines or resistance bands in place of free weights. Given
the lack of research studies about possible benefits or adverse effects of resistance
training during pregnancy, you should work with a health care provider or fitness
professional to develop an appropriate resistance training program.
In general, resistance training programs should include low-resistance, high-repetition
exercises for the major muscle groups rather than powerlifting activities, which are con-
traindicated during pregnancy. As outlined in chapter 6, resistance training on two to
three days per week is recommended, including exercises for the major muscle groups
and completing 12 to 15 repetitions to the point of moderate fatigue (5). Extra care
should be taken to avoid breath holding (called the Valsalva maneuver) while lifting.
Instead, exhale during the exertion or muscle-shortening phase of each exercise. You
should also modify exercises to avoid lying on your back (supine position), especially
late in pregnancy when the weight and location of the baby may decrease the normal
return of blood to the heart (2). This can ultimately cause an unwanted drop in blood
pressure. Although not traditionally thought of as strength training, Kegel exercises
(voluntarily squeezing muscles of the pelvic floor) are recommended during pregnancy
and postpartum to reduce pregnancy-related urinary incontinence (4).
Recently, prenatal yoga and Pilates classes have grown in popularity. While sys-
tematic research on the efficacy of yoga or Pilates to improve pregnancy outcomes
is still scarce, no adverse effects have been reported. Yoga and Pilates may improve
pregnancy outcomes by helping to strengthen core muscles that help with labor and
delivery and by improving maternal stress and mood. There is growing evidence that
participation in yoga during pregnancy is associated with decreased symptoms of
maternal stress, anxiety, and depression (15). A smaller body of literature supports
decreases in low back and pelvic pain associated with yoga during pregnancy; however,
effects on birth weight and preterm delivery have been mixed (16). More research is
needed to determine what types of yoga have the best effects and whether effects are
driven by mindfulness or breathing techniques, physical stances, or a combination of
factors. It should be noted that Bikram yoga (aka “Hot yoga”) and “Hot Pilates” are
not recommended during pregnancy due to concerns about increased maternal core
temperature possibly leading to neural tube defects in the fetus and increased risk of
muscle damage, dizziness, and fainting in the mother (2, 8). In addition, some yoga
positions, such as those lying on the floor, may need to be modified in order to avoid
loss of blood flow return to the heart (2).
Flexibility
Joint laxity (i.e., the feeling of joint “looseness” and flexibility) increases throughout
pregnancy in preparation for labor and delivery. As a result, the risk for injury to joints
and surrounding tissues (ligaments) is higher in pregnancy, and you should be cautious
about rapidly changing direction during exercise to avoid ankle or knee sprains and
other injuries. As with any exercise program, it is important to include proper warm-up
and cool-down periods when exercising during pregnancy. All major muscle groups
should be stretched during the cool-down when the muscles are warm.
As with any healthy adult, pregnant women should target at least 10 minutes of
stretching including four or more repetitions of individual stretches on at least two to
three days per week. Chapter 7 provides information on stretching programs.
Although these general recommendations on stretching are appropriate, some special
considerations should be noted. Due to greater joint laxity, pregnant women should
be especially careful not to “overstretch” past the point of discomfort. Some stretching
exercises, especially those for the lower body, might also need to be modified later
in pregnancy to account for the “baby bump” and to avoid lying on the back for too
long (see “Lower Body Stretches for Pregnancy” for several suggested stretches). In
addition to being an important part of an exercise routine, regular stretching may also
help lessen low back pain during pregnancy.
Pregnancy is an exciting time of life for a woman, and it’s the perfect time to make
changes to nutrition and activity patterns not only to improve your own health, but
also to ensure a healthy start for your infant. For women who already exercise, there
is no reason to make drastic changes to your routine as long as you talk with your
health care provider. Common sense should be used, however, and you should listen
to your body and modify activities as needed. Women who don’t already exercise
can begin at any time, but it’s important to start slow and progress as appropriate.
Just as at any other time in life, consultation with your personal health care provider
before starting an exercise program can help ensure that you are proceeding in the
best manner possible.
LOWER BODY STRETCHES FOR PREGNANCY

Lower Back Stretch 1
Begin on your hands and knees, with hands directly below shoulders and knees directly
below hips (a). Your back should be flat. Inhale, drawing your chin into your chest,
pulling your stomach into your spine, and rounding your back to make a hump (b).
Exhale and return your back to a flat line. Slowly repeat several times.
b

Stand up tall with your back against a wall. Exhale
while pushing the small of your back against the wall.
Inhale and relax. Repeat several times.

Sit up with your legs folded underneath you or cross-legged with your right side next
to a wall (a). Maintaining good posture, slowly twist your upper body to face the wall
(b). Press your palms or upper arms into the wall to support your body twist while
keeping your legs on the floor. You should feel a stretch in your lower back. Sit facing
the opposite direction and repeat on the left side.
a b
Hamstring and Buttock Stretch

Begin on your hands and knees
(a). Slide your right knee up so
that it is on the floor under your
right shoulder and twist your
lower leg so that your right foot
is on the floor under your left
hip. Exhale while slowly lower-
ing your hips toward the floor
and sliding your left knee back
so that your left leg is extended
and lying on the floor (b). Feel
the stretch in the back of your a
right leg and buttock. For a
deeper stretch once your back
leg is extended, slowly lower
your upper body to lie on top
of your bent leg and place your
arms on the floor. Repeat with
your left leg bent under.
Inner Thigh Stretch

Sit on the floor with your back straight against a wall and your legs out in front. Slowly
bend knees out to the side while sliding feet in toward your body until the soles of
your feet touch. Keep sitting up tall and exhale while gently pushing down on knees
until you feel the stretch in your inner thighs.
Calf Stretch
Stand an arm’s length away from a wall and extend arms until the palms are flat on
the wall, slightly above shoulder height (a). Step back with the right foot, straighten
the right leg, and bend the left leg toward the wall (b). Both feet should be flat and
pointed toward the wall. Weight should be balanced between feet and hands. You
should feel the stretch in your right calf. Switch leg positions and repeat on the left side.
a b
Hip Flexor Stretch

Begin by kneeling on the floor with your body upright. Place your left foot in front of
you, flat on the floor with the knee bent directly over the ankle (a). Place hands on
top of the left knee and slowly shift forward, keeping your back straight, so that your
left knee moves over your left toe, and lean your hips forward (b). You should feel a
stretch on the top of your right thigh (the hip flexor). Switch leg positions and repeat.
a b
TWENTY
Depression
Feeling down or sad occasionally is a typical response to situations in life; in contrast,

in depression, such feelings become persistent and affect routine activities. Depression
is a common chronic health condition that negatively affects physical, emotional, and
social health and significantly interferes with daily functioning. In addition, the potential
economic consequences and public health burden of depression are substantial. As
with many other health conditions described in this book, research supports a benefi-
cial role of physical activity in the prevention and treatment of depressive disorders.
Depression is more common than one might expect. Major depressive disorder,
also referred to as unipolar depression or clinical depression, is the most common
psychiatric disorder. Worldwide, 350 million people suffer from depression (36). Esti-
mates suggest that approximately 7 percent of adults report a major depressive episode
in the past year, and one in five U.S. adults has a mood disorder over the course of
life, with major depression the most common (29, 30). According to the World Health
Organization, depression is the leading cause of disability and global disease burden
in industrialized nations (36). In addition to the tremendous impact of depression
on individuals and families, the financial drain is immense. The economic costs of
depression include medical costs such as increased frequency of medical visits, longer
hospital stays, greater risk and severity of chronic health conditions, and premature
death due to both suicide and poor medical outcomes (8), as well as workplace costs
including absenteeism and reduced productivity while one is at work (also referred
to as presenteeism) (53).
What Is Depression?
While everyone feels sad or down on occasion, someone with clinical depression has
persistent symptoms that interfere with daily functioning. Symptoms of depression
include these:
• Depressed mood or feelings of sadness
• Loss of interest or pleasure in previously enjoyed activities
385
• Changes in appetite (increase or decrease) or body weight (loss or gain)

• Changes in sleeping habits (sleeping too much or problems falling or staying
asleep)
• Fatigue or loss of energy
• Feelings of hopelessness, worthlessness, or guilt
• Difficulty thinking or concentrating or not being able to make decisions
• Agitation, restlessness, or slowed movements
• Thoughts of suicide or death
To receive a diagnosis of depression, an individual must experience either low
mood or loss of interest (first two items in the preceding list) and four or more of the
remaining symptoms. In addition, these symptoms must be severe enough to affect
daily activities, must persist for a period of two weeks or more, and must not be due
to a physical illness or a substance (either drug of abuse or medication) (2).
Other mood disorders include persistent depressive disorder (dysthymia), bipolar
disorder, and premenstrual dysphoric disorder (see table 20.1 for more information
on each of these types) (2). Additionally, the childbearing period is a high-risk time
for depression in women, so it is important to watch for signs of peripartum depres-
sion (occurring during pregnancy or within four weeks of delivery) and postpartum
depression. Depression also frequently co-occurs with many chronic medical illnesses.
Because depression may last for a long period of time and symptoms may be mistak-
enly attributed to stress or illness, it is important to talk to your doctor if you think
you could be experiencing symptoms of depression.
TABLE 20.1 Types of Depressive Disorders

Major depressive Major depressive disorder (MDD) is a condition characterized by
disorder depressed mood or loss of interest in activities (or both) as well as
changes in appetite-weight, sleep, or motor activity; fatigue; feelings
of worthlessness or guilt; difficulty concentrating; and thoughts of
death or suicide.
Persistent depressive Persistent depressive disorder (PDD) encompasses the formerly known
disorder dysthymia and chronic major depression diagnoses. This is a more
chronic type of depression in which symptoms are persistent, lasting
for at least two years.
Premenstrual dysphoric Premenstrual dysphoric disorder is characterized by the presence of
disorder five symptoms, one of which is significant mood alterations, irritability-
anger, depressed mood, or anxiety-tension, as well as one or more
of the following: decreased interest, difficulty concentrating, reduced
energy, sleep and appetite changes, feeling overwhelmed, or physical
symptoms such as breast tenderness and swelling. These symptoms
are present in the week before onset of menses and begin to resolve
shortly thereafter, and this pattern characterizes the majority of men-
strual cycles.
Bipolar disorder Bipolar disorder was previously known as manic depression. People
with bipolar disorder experience shifting mood and behavior, with
depressive episodes alternating with episodes of mania (elevated
mood and energy). The cycles in mood can vary in length from days to
months.
Depression 387
Depression and Health

As previously mentioned, chronic health conditions have been associated with a higher
likelihood of developing depression. People with chronic medical conditions, such as car-
diovascular disease, stroke, diabetes, cancer, and pulmonary disease, commonly experience
elevated symptoms of depression (26); and depression is also associated with increased risk for
many chronic illnesses (28). Depression can interfere with glycemic control (i.e., maintaining
normal glucose levels in the body), reduce immunity, and negatively affect the cardiovascular
system (27). Because the symptoms of several chronic diseases may overlap with symptoms
of depression, diagnosis can be problematic. However, depression that is not treated can
lead to worse medical outcomes due to both psychological and physiological factors. Taking
medication properly, seeking medical care, quitting smoking, eating a healthy diet, and get-
ting adequate sleep are all more difficult if you are experiencing symptoms of depression
(26). Individuals with a medical illness who may have symptoms of depression should speak
with a doctor or a mental health professional to better understand the symptoms and how
they might affect illness and treatment.
While anyone can be affected by depression at any time, certain factors are associ-
ated with increased risk of developing depression:
• Being female
• Having a family history of depression
• Having experienced a previous bout of depression
• Having low social support or social isolation
• Having a chronic health condition
• Experiencing stressful life events
• Low levels of physical activity
Women are about twice as likely to suffer depression as men. People who have a
family history of depression are more likely to suffer depression themselves. In addi-
tion, someone who has had a prior episode of depression is significantly more likely
than others to experience a subsequent episode. Other risk factors include stressful
life events, social isolation, and having a chronic health condition (40). Finally, being
physically inactive has been shown to increase risk for depression, providing further
support for the important role of physical activity in promoting mental as well as
physical health (19). Having these risk factors does not mean that you will become
depressed; however, if you are aware of the risk factors, you can be more alert to the
signs and symptoms for yourself or loved ones.
Treatment for Depression

There are a variety of treatments for depression, including antidepressant medications
and psychotherapy. Antidepressants are not habit-forming drugs but work by correcting
chemical imbalances in the brain. However, the exact mechanism of antidepressant
medications is not fully known. Common antidepressant medications work to influ-
ence the brain in various ways. Some affect chemicals in the brain, including norepi-
nephrine, serotonin, and dopamine. These medications include the older and now less
commonly used monoamine oxidase inhibitors and tricyclic antidepressants, as well
as the newer, safer selective serotonin reuptake inhibitors (SSRIs) and serotonin and
norepinephrine reuptake inhibitors (SNRIs) (49). Newer medications that have unique
mechanisms of action (atypical antidepressants) or that combine different mechanisms
of action (multimodal antidepressants) are commonly used. More recently, the use of
antidepressant medications that target other brain chemicals, such as glutamate, or
that target brain communication pathways related to depression has increased, with
the hope of improving treatment outcomes (49).
Clinical and research experience has revealed that not every medication is effec-
tive for every person. Unfortunately, medication selection is often a “trial and error”
approach, with challenges in matching individuals with the antidepressant medication
that is most likely to benefit them. If you take an antidepressant medication, you may
feel some improvement in the first couple of weeks, but the full benefits are not gener-
ally seen for a couple of months. It may take several attempts or even a combination
of medications to find a prescription that fully relieves depression, so it is important to
talk with your doctor about your medication and symptoms. Even after you get better,
your doctor will want you to continue medication for a period of time to maintain
improvement and protect against relapse (8).
Exercise can improve both physiological and psychological functioning.

Depression 389
In addition to potential difficulties of identifying the appropriate medication and

dosage to relieve symptoms, side effects can be a frequent problem of medications,
and they are often noticed before people feel relief of depression symptoms. Com-
monly reported side effects of antidepressant medications include changes in weight
or appetite, headache, dizziness, nausea, sexual dysfunction, and sleep disturbances,
although the type and severity of these symptoms vary depending upon the type of
medication (4). Thus, if you are using a medication, it is important to have ongoing
monitoring of the medication, side effects, and symptoms to ensure that successful
remission is achieved and maintained (54). Routine and consistent monitoring of symp-
toms is recognized as very important in the management of other chronic diseases,
and depression should be no exception. In what is referred to as “measurement-based
care” (38), standardized scales are used to quantify the frequency and severity of
symptoms, side effects, and adherence in order to aid in treatment.
Psychotherapy, including cognitive behavioral therapy and interpersonal therapy,
can also effectively treat depression. Cognitive behavioral therapy focuses on devel-
oping problem-solving skills and changing negative or unhelpful thinking, and has
been shown to be particularly effective as a psychological treatment for depression.
Interpersonal therapy assists individuals through life transitions, grief, and other dif-
ficulties. As with medication, it may take some time to see significant improvement,
and ongoing maintenance sessions may be necessary. There are different options for
counseling formats, and family or group counseling may be helpful in addition to
individual sessions. Finding a well-trained, experienced therapist or counselor is an
important factor in the effectiveness of psychotherapy (32).
For more severe depression or when other treatments have not been adequate, elec-
troconvulsive therapy may be indicated. This medical treatment involves stimulating
the brain under anesthesia over a series of sessions and can be effective when other
treatments have not been successful. Additional medical treatments involving specific
stimulation of certain brain areas include vagus nerve stimulation, transcranial mag-
netic stimulation, and deep brain stimulation (8, 40). It is important for individuals to
partner with their mental health professional to select a treatment that is appropriate
for them and their individual situation.
Although more attention has been given to depression in recent years, adequate
treatment remains problematic (36). Barriers include difficulty in finding an effective
treatment and full relief of symptoms (8), as well as the cost of health care visits, medi-
cation, or psychotherapy. Thus, many avoid seeking treatment or discontinue treatment
before full remission. Despite a greater understanding of depression, social stigma and
accessibility to treatment are other commonly reported barriers to seeking treatment
(8). Even among those who seek and receive treatment, many do not achieve full relief
of symptoms. Without full relief of symptoms (remission), the risk of future episodes
is increased (22). Therefore, the role of exercise in the prevention and treatment of
depression is an important health issue.
Healthy Approaches to Managing Depression

Lifestyle factors can have a potential role in the prevention and treatment of depres-
sion. The value of a healthy diet and regular physical activity are discussed in the
upcoming sections.
Mental Health Resources

Help is available from many community resources, including these:
• Mental health professionals: psychiatrists (MD, DO), psychologists (PhD, PsyD), social
workers (LSW, LCSW), and mental health counselors (LPC, MFT, LMHC)
• Physicians including family medicine, internal medicine, and obstetrics and gynecology
• Community mental health centers and clinics
• Social service agencies
• Religious organizations and clergy
Balanced nutrition is an important consideration in the treatment and prevention of
depression. However, because changes in appetite and weight are a symptom of depres-
sion, nutrition can be particularly problematic. In addition, people with depression
often have low motivation and difficulty planning and problem solving, which makes
maintaining a healthy diet even more difficult. People who are feeling down, anxious,
or stressed may make poor food choices for comfort, while other people may skip
meals altogether. Some antidepressant medications are associated with weight gain,
which is another reason physical activity is important.
For purposes of mental health, people should generally follow the recommended
guidelines for nutrition according to their age and calorie needs (56) (see chapter 3 for
dietary guidance). In addition, some evidence indicates that people with depression
may have lower levels of omega-3 fatty acids, B vitamins (B12, folate), and other miner-
als and amino acids that affect brain function (48). A health professional or dietitian
may recommend a vitamin supplement if your diet is not providing adequate nutrients.

Exercise is valuable for the prevention and treatment of a variety of medical conditions.
Exercise can improve both physiological and psychological functioning. Exercise has
also been shown to improve depressive symptoms in individuals with other chronic
diseases including cancer (11), neurologic diseases such as Alzheimer’s disease and
multiple sclerosis (1), and heart disease (42).
Several benefits of physical activity play a role in the interrelationship between
mental and physical health. For example, feeling troubled or distressed is related to
increased risk for mental illness as well as physical illnesses such as heart disease,
and such feelings have a negative impact on one's quality of life. Physical activity and
exercise training are generally associated with less distress and enhanced feelings of
well-being (43). The benefits include these:
• Reduced depressive symptoms
• Reduced likelihood of future episodes of depression
• Improved sleep quality and reduced fatigue
• Improved cognitive function
Depression 391
• Decreased pain and somatic complaints

• Improved self-esteem and self-efficacy
• Improved quality of life and daily functioning
Exercise as a Treatment for Depression

Although the role of exercise in alleviating symptoms of depression has been proposed
for centuries, researchers have accumulated evidence within the past several decades
supporting the health benefits of exercise. Even for individuals who do not have clinical
levels of depressive symptoms, consistent evidence shows a positive effect on mood
with both acute bouts of exercise and longer-term exercise training. Exercisers often
report feeling more energy, greater self-esteem, and less stress (43). However, people
with depression tend to be less active and to have high amounts of sedentary time,
and few achieve adequate levels of physical activity (23).
Physical activity such as walking has been found to be associated with a lower risk
of developing depression (35). People who are more active report fewer depressive
symptoms and reduced incidence of physician-diagnosed depression (15, 19). However,
this type of research examines relationships, showing that higher levels of activity are
associated with lower risk of depression. The direction of the relationship—does physi-
cal activity reduce depression or does depression result in less activity?—cannot be
determined by associations alone. To answer this question, clinical research studies in
which exercise is prescribed and risk of depression is then determined provide better
insights on how physical activity can be used as an antidepressant therapy.
Overall, clinical research studies that use exercise as a treatment for depression
show a clinically meaningful positive effect of exercise as an antidepressant therapy
(31, 33, 37). Most of the research has used aerobic-type activities such as walking,
jogging, or cycling, but there is evidence that resistance training and even yoga might
be helpful. Several studies have reported that exercise alone can reduce depression
symptoms comparably to traditional pharmacotherapy or psychotherapy in individu-
als with mild to moderate major depressive disorder (6, 18, 44, 51). However, only a
few studies have examined the appropriate "dose" of exercise to achieve a reduction
in symptoms. Available evidence suggests that the dose of exercise recommended for
general health benefits, as described throughout this book, may also be effective to
reduce depression symptoms (18, 43).
Achieving full relief of symptoms can be a challenge in the treatment of depression,
and adding exercise to other treatments may be effective (55). Given the difficulty in
obtaining full remission of depressive symptoms and the likelihood of future episodes,
the use of exercise in combination with traditional therapies is promising but requires
further study.
Supporting the inclusion of exercise, evidence suggests that exercise may directly
improve particular symptoms of depression, specifically sleep, fatigue, and cognitive
function. Sleep disturbances are a key feature of depression and can negatively affect
health and daily functioning. Some evidence indicates that exercise may increase sleep
time and sleep quality (41), and single bouts of exercise have been shown to enhance
feelings of energy and reduce fatigue (16). Exercise training may be helpful in reduc-
ing symptoms of fatigue for both healthy adults and those with health conditions (45).
Recent evidence also suggests that, when added to an antidepressant, various levels
of exercise improve sleep quality and reduce awakening in the middle of the night
and early morning (46). These benefits are in addition to the effects of exercise on the
overall symptoms of depression. The following are other benefits:
• Low cost
• Convenience
• Accessibility
• Fitness and health benefits
• Few negative side effects
• Alterability of the routine to meet needs and goals
• Greater individual control
Cognitive function, such as learning, remembering, and using information, is fre-
quently disrupted in depression and can create significant and persistent difficulties in
daily functioning. Similar to the observations of exercise effects on sleep, various levels
of exercise have been shown to directly improve cognitive functions, independent of
changes in overall depressive symptoms. Higher levels of exercise have been associ-
ated with additional benefits, particularly with respect to spatial working memory, or
tasks that measure how one works with visual and spatial information (21). However,
there are few studies in this area, so more research is needed.
How Exercise May Affect Mental Health

The exact mechanisms by which physical activity improves mental health are largely
unknown. But this is also the case for psychotherapy and medications. It is likely that
antidepressant therapies work due to a combination of effects, including changes in
thoughts, feelings, and brain pathways. There may also be a type of placebo or expec-
tancy effect, with treatments working, in part, because patients believe that they will
help. For example, if you are confident that exercise will lower depression, you may
be more likely to see that outcome when engaging in exercise. Physical activity may
also provide a distraction from worries or symptoms and reduce stress by offering a
"time-out" from daily concerns, which can be very important in the management of
depression and anxiety. Individuals who are successful in becoming more physically
active commonly report improved self-confidence and enhanced self-esteem, and this
can also enhance feelings of control. In a study of older adults, increases in self-esteem
predicted decreases in depression symptoms after treatment with physical activity (39).
Exercise may also provide additional opportunities for social support and interaction,
which can be helpful for those suffering from depression (7).
In addition, biological adaptations in brain systems may contribute to the antide-
pressant effect of physical activity. Exercise appears to enhance the way the brain
functions. Positive effects on mood and depression may be due to the impact of
exercise on the brain chemicals norepinephrine and serotonin (10, 13, 14, 17, 20).
Other studies have focused on proteins in the brain, called nerve growth factors,
which promote growth and connectivity of nerve cells in the brain. Whether with
reference to a single exercise session or to an established exercise routine, benefits
have been identified related to various proteins in the brain that enhance mental
health and function (e.g., brain-derived neurotrophic factor [BDNF] and VGF nerve
growth factor) (24, 47). In addition, researchers continue to examine other substances
(e.g., brain opioids) that may play a role in regulating mood and affecting mental
disorders (7).
Depression 393

Although more research is needed to help guide exercise recommendations specific to
the management of depression, there is good evidence that physical activity of differ-
ent types and doses can be beneficial for mental health. Aerobic exercise, resistance
training, and yoga have all been shown to help manage depressive symptoms.
Aerobic Exercise The current evidence suggests that an exercise program that meets
the recommendations in chapter 5 is also beneficial for mental health (5, 18, 43). Most
research regarding exercise and depression has focused on aerobic modes of exercise,
including walking, jogging, and stationary cycling. A good initial target for aerobic
physical activity is 150 minutes a week of moderate-intensity physical activity or 75
minutes a week of vigorous-intensity exercise (43).
A range of exercise intensities have been used in research on depression, with most
studies using a moderate or self-selected pace. Moderate-intensity physical activity is
comparable to brisk walking, while vigorous-intensity exercise includes jogging or run-
ning. For individuals with depression, a more moderate pace may seem less daunting,
especially for those not used to exercise. If you are physically active at a moderate
pace, the exercise will feel "somewhat hard" and you will notice a slight increase in
breathing and heart rate. However, the pace will seem easy enough that you could
continue for a while. Research suggests that moderate to high intensities, compared
to lower intensities, are more effective at reducing depression (18). Remember, as your
fitness increases, physical activity will be easier, and you will be able to work harder
with less effort.
Calories burned during exercise, or energy expenditure, is another way to measure
exercise dose. This method is most helpful for people who like to use exercise equip-
ment like elliptical trainers, treadmills, or stationary bicycles. Smartphone apps can also
Yoga and Mindful Exercise

Yoga has a long history of improving mood, and most existing research, despite some
limitations, supports improved mood with yoga practice. In addition, there is support for
improvement in residual symptoms, such as anxiety, with yoga (12). For example, Sudarshan
Kriya yoga, which consists of rhythmic breathing, has been assessed in individuals with
both depression and dysthymia and compared to drug therapy or electroconvulsive therapy.
Remission rates were comparable for individuals engaged in the yoga and those receiving
drug therapy, although the remission rate was highest for the electroconvulsive therapy
(25). Mindfulness techniques have been used in stress reduction programs for decades (34).
Mindful Hatha yoga is a formal meditation technique composed of gentle stretching and
strengthening exercises that are completed slowly, with awareness of breathing. Preliminary
research supports reduction of depression and anxiety with Hatha yoga and meditation (57).
Meditation, which is often incorporated into the practice of yoga but has been studied as
a sole practice as well, has also been associated with improvements in mood and reduced
anxiety (3). Tai chi is another form of mind–body exercise that incorporates a series of slowly
performed martial arts movements with meditation and breathing. Tai chi has been found to
reduce stress, anxiety, and depression and enhance well-being and self-efficacy (58). Thus,
it may be helpful to include yoga or other mindful exercises in physical activity plans for
mental health (12). However, these types of exercises have not been as widely studied and
do not offer all of the benefits of traditional fitness-based physical activity.
help you calculate calories you burn during exercise. Expending about 1,000 calories
per week has been shown to have beneficial health effects and provide mental and
physical health benefits (5, 18).
Other considerations for exercise dose are frequency and duration. Most research
on exercise and depression has used a traditional exercise format of three to four
times per week for 30 to 45 minutes per session (52). However, benefits have been
seen with a variety of exercise programs. Research has shown that exercising for a
shorter duration but more frequently (five days per week) and for a longer duration less
frequently (three days per week) both result in a reduction of depression symptoms
and remission of depression (18). Thus, there are many effective options. Some people
prefer doing longer-duration exercise a few days a week while others prefer perform-
ing shorter bouts more often. People who have trouble finding time for exercise may
prefer to break their sessions into shorter 10- to 15-minute bouts over the course of
the day (43). You may find that more frequent bouts are less intimidating while still
helping to reduce stress, improve thinking, and energize you.
It is important for people with symptoms of depression who would like to begin
exercise to gradually increase their physical activity level over a period of a few weeks
until they reach an adequate dose. This helps one develop physical fitness, prevents
Building Behavioral Skills for Physical Activity

Being physically active can be challenging for anyone, but for individuals who struggle with
depression, developing an exercise routine can be particularly difficult. Low motivation, lack
of enjoyment, difficulty planning, and fatigue are real barriers to physical activity. However,
simple behavioral strategies or skills can help you incorporate more physical activity into
your daily life (9).
Set Yourself Up for Success

Use positive cues to help you be more active, and remove cues that cause you to be less
active. Examples of positive cues are posted notes, athletic shoes placed in a highly visible
location, and notes on your calendar. Activity trackers or phone apps can help track move-
ment and provide information such as steps, distance, calories, and sleep in order to prompt
and monitor activity levels.
Have a Goal
Although many options for physical activity can help you on your journey to physical and
mental health, set goals that meet your needs, preferences, and schedule. Goals provide
direction and motivation. Make sure you set small, short-term goals that are realistic. For
someone with depression, motivation is likely to be a problem. A realistic goal such as walk-
ing for 15 minutes a day can help you get started. Make sure you don't try to set too many
goals at once. Focus on one type of physical activity first; then you can try new activities as
you reach your goals.
Reward Yourself, and Find Some Fun

Positive reinforcement helps you establish a behavior, especially when you don't feel like
doing it. Rewards don't have to be big, but they are important to mark small steps toward
Depression 395
frustration, and assists in planning and problem solving. While you may notice some
improvement in mood when you first begin exercising, significant improvements in
depression usually take several weeks, similarly to what is seen with pharmacotherapy
and psychotherapy. Full relief of symptoms may take several months of consistent
exercise.
Resistance Training Although not as widely studied as aerobic exercise, resistance
exercise or strength training has been shown to have beneficial effects with regard to
reducing depression (50). General recommendations for strength training as outlined
in chapter 6 are to do resistance exercises two to three days per week, including the
major muscle groups of the chest, back, arms, shoulders, hips, legs, and core, per-
forming two to three sets of each exercise for 8 to 12 repetitions (43). One study using
resistance training as a depression intervention reported greater symptom reduction at
higher intensity (80 percent one-repetition maximum [1RM]) compared to lower inten-
sity (20 percent 1RM) in an exercise program of three days per week for eight weeks
(51). Generally, studies using resistance training have included two to three sessions
per week with a duration of approximately 45 to 60 minutes, similar to the time spent
in aerobic exercise programs (50).
success. Also, pairing physical activity with something you like such as listening to your
favorite music, watching a television show, or spending time with a friend can help you
find enjoyment in exercise.
Recruit Social Support

Social support is especially important because a lack of support is a risk factor for depres-
sion. Having social support has also been shown to help people adopt healthy habits such
as physical activity. Support can come in many forms, including having someone with whom
to be active, having someone who encourages you, or having someone who can help you
with your physical activity plans. Having several different sources of social support is ideal.
Identify Resources
Creating or making use of an environment that supports your physical activity can help you
be more active and reach your goals. Examples include community resources like parks,
trails, and fitness centers; mobile apps and technology; and educational information such
as DVDs, social media, and magazines. Many businesses and malls have courses mapped
out to help promote activity and help you track how far you’ve walked.
Plan Ahead, and Stay Positive

Everyone experiences barriers to exercise and interruptions to exercise plans. If you prepare
for times when physical activity is more difficult (e.g., travel, illness, holidays), you will
be more likely to get back on track. Often people drop out when they experience lapses
because they tend to think negatively ("I’m a failure" or "I blew it"). This is particularly true
for someone who struggles with depression. Changing negative thoughts to positive ones
can help prevent a slip from becoming a relapse into old habits of inactivity.
As to types of exercise, you have a variety of options for mental health promotion,
including aerobic, resistance, and mindful exercise. Although this topic is not as widely
studied in relation to depression, you can also be active by playing sports and enjoying
other lifestyle activities such as walking and gardening. Consider doing your physical
activity at a moderate pace, and aim for 150 minutes per week. But doing any physi-
cal activity is better than none; you can start at a lower level and then work your way
toward a healthy dose of exercise that fits with recommendations. It is often useful to
have a fitness professional help you plan your exercise routine and provide supervision
as you get started. Most of the studies on depression have given participants exercise
treatment using supervised exercise programs or a combined program of supervised
and home-based exercise. If you are concerned about depression or another health
condition, it is important that you consult with your health care provider to ensure
that your symptoms do not get worse and to receive advice about the safest, most
appropriate type of exercise for you.
Depression is a very common disorder that can occur at any time throughout the
lifespan, and it significantly affects daily functioning in many areas. A variety of treat-
ments are available, including medication and psychotherapy, and communication with
a health care provider is important to monitor depressive symptoms and other concur-
rent health conditions. Exercise can also be an effective intervention for depression,
both as a stand alone treatment and when added to other therapy. Using behavioral
strategies can help promote adherence to exercise and should be incorporated as a
part of physical activity adoption and maintenance.
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Chapter 6
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INDEX
A bone loss 322

Acceptable Macronutrient Distribution Range (AMDR) flexibility with 256
50 functional fitness 12, 30, 292
ACE inhibitors 287 health declines 247, 248
acetaminophen 348 metabolism and 103
Active Start (NASPE) 216 muscle mass with 102, 103, 237, 255
activities of daily living 11, 256 AI (adequate intake) 50
activity logs 73, 262 alcohol 38, 235, 271-272, 313, 324, 371
adequate intake (AI) 50 Alzheimer’s disease 309-310
adolescents. See youth effects on brain 310-311
adults nutrition 311-314
exercise programs 238-239, 240-242 physical activity 252, 316-320
fitness tracking 239, 243-245 progression 311, 319
leisure-time activity levels 229 A MDR (Acceptable Macronutrient Distribution
nutrition 230-235 Range) 50
physical activity 235-238 American Cancer Society (ACS) 298
resistance training 115, 237-238 American College of Obstetricians and Gynecologists
aerobic capacity 82-83, 236, 237 (ACOG) 372
aerobic exercise American College of Sports Medicine (ACSM) 6
activities 10, 26, 93, 222 amino acids 43
adults 237 amotivation 62
arthritis 343-344 angina 265
benefits of 79, 253-254, 373-375, 391-392 angiotensin-converting enzyme (ACE) inhibitors 287
bone health 330-331 ankle weights 130, 132, 133
cancer patients 302-303 antidepressant medications 387-388
cardiovascular disease 274-275 anti-inflammatory substances 315, 348
cool-down phase 94-95 antioxidants 314, 315, 350
depression 393-395, 396 anxiety 252
diabetes 290-291 aquatics programs. See water-based activities
endurance conditioning phase 88 arm curl test 112
frequency 88 arthritis 11-12
intensity 26-27, 89-90, 302, 373, 378 causes 339
MET values 93 diagnosis 340
older adults 253-254 flexibility 345-346
during pregnancy 372-373, 378-379 medications 348
programs 95-99 neuromotor training 346-348
progression 94, 98 nutrition and 341
status and training focus 91 physical activity for 341-345
time 26-27, 90-91 precautions for exercise 341-342
type 92 risk factors 339-340
volume 92-93, 95 supplements 348-350
warm-up phase 87-88 types 339, 340
weight management 366-367 atherosclerosis 265, 312
workout components 87, 87-95 athletic apparel 36, 286, 342
youth 221, 222 B
aerobic fitness 10, 26-27, 253 balance 12
with aging 236 with aging 30, 292
assessments 80-86, 236 assessments 183-186, 188-189
health and 79-80 with diabetes 291-292
improvement tracking 243-244 dynamic exercises 202-204
agility 12 older adults 256-257
assessments 186-189 stationary exercises 194-196
exercises 196-199 basal metabolic rate (BMR) 39, 102, 357-358
aging 30. See also older adults behavioral change
aerobic fitness 236, 237 contracts 74, 75
423
424 Index
cues 394 cardiorespiratory endurance. See aerobic fitness

decisional balance sheet 64-65 cardiovascular disease (CVD) 8, 10
goal setting 65-67 alcohol and 271-272
long-term approach 74 causes 265
motivation 61-63 medications 276-277
overcoming barriers 69-70, 71 mortality rates 265
planning 68 nutrition 269-273
promotion 68-69 physical activity 253-254, 274-276
reinforcement 67, 394-395 precautions for exercise 274
relapse prevention 71-72 prevention 266
and self-efficacy 63-64 risk factors 266-268
self-monitoring 73 chair sit-and-reach test 150-151
setbacks 72 chair stand test 111
social support 67-68 chemotherapy 300, 305, 307
beta blockers 277 cherry juice 350
beverages 57, 209, 232-233, 269, 350. See also alco- children. See youth
hol; water cholesterol 10
biologics 348 cardiovascular disease and 48, 267, 270
bisphosphonates 335 diet and 46, 48, 270, 272
blood glucose 268, 279, 280, 282, 283-284, 288. See exercise considerations 275
also diabetes medications 268, 276
blood pressure. See also hypertension types 267
medications 273, 287 chondroitin 349
optimal 267 chronic medical conditions 8, 39, 387
BMR. See basal metabolic rate chronic stress 16, 17
body composition 12, 103, 351-354 cigarette smoking. See smoking
body fat 12, 353, 354, 357 cognitive function 252, 316-317, 319, 392
body mass index 211-213, 351-354 cognitive reserve 317
body weight. See weight community-based exercise programs 32
body weight exercises 124 contraindications. See exercise precautions
bone density testing 324 cool-downs 94-95, 121
bone health 11, 254, 255, 321. See also osteoporosis coordination. See neuromotor exercise
brain-derived neurotrophic factor 317 counterconditioning 68-69
brain health. See Alzheimer’s disease; cognitive cross-training program 97-98
function curl-up test 109-110
brain volume 317 CVD. See cardiovascular disease
breastfeeding 377 D
C dairy 38, 55
calcium 55, 249, 325-327 DASH diet 272-273, 312, 313
calories decisional balance sheet 64-65
burned during exercise 40, 93, 358, 360, 372, dehydration 57
393-394 dementia. See Alzheimer’s disease
definition 40 depression 385
energy balance 356-357 diagnosis 386
on food labels 44-45 health and 387
intake 13, 38, 41, 213, 356-357 lifestyle factors 389
needs 39-40, 47, 358-360 nutrition 390
overconsumption 209, 210, 232 physical activity 252, 390-395, 396
total energy expenditure 39, 40, 357-358 postpartum 375
youth recommendations 213-214 resources for 390, 395
cancer risk of developing 387, 391
causes 297-298 social support 395
effects to exercise 304-305 symptoms 385-386
medications 305, 306-307 treatment 387-389, 391-392
nutrition and 298-299 types 386
physical activity with 254, 300-306 DHA (docosahexaenoic acid) 315
precautions for exercise 301-302 diabetes 279, 296
prevention 298 A1c 284
radiation effects 305-306 benefits of exercise 10, 254, 283, 284
statistics 297 cardiovascular disease and 268
yoga benefits 306 causes 280
carbohydrates 41-43, 282-283, 362-363 complications of 39, 285
cardiac stress test 285 dementia risk with 314
Index 425
gestational 369-370, 379 injury risk 20, 65

ketoacidosis 289 preparticipation screenings 19-20, 25-26
medications 292-295 prescription 19, 95, 376
nutrition 281-283 progression 94, 98
physical activity 290-292 scheduling 65
precautions for exercise 284-290 videos 33-34
prevention 284 exercise precautions
risk factors 280-281 arthritis 341-342
types 279, 280 cancer patients 301-302
Dietary Approaches to Stop Hypertension (DASH) cardiovascular disease 274
272-273, 312, 313 diabetes 284-290
dietary fiber. See fiber osteoporosis 328-329
Dietary Guidelines for Americans 12, 13, 37, 38, 271 pregnancy 375-377
Dietary Reference Intakes (DRIs) 50 exercise programs
dietary supplements. See supplements activity options 31-36
diets for adults 238-239, 240-242
DASH 272-273, 312, 313 aerobic activities 95-99
eating patterns 13, 14, 38, 234 components 26
fad 364, 365 cross-training 97-98
heart-healthy plans 269, 272-273 individualized 3, 30-31, 95, 97-99
low-carb 363 jogging program 96
low-fat 270, 364 older adults 258, 260, 261
meal planning 214-215 walking programs 96, 343, 378-379
Mediterranean 312 F
MIND diet 314 fad diets 364, 365
restrictive 12, 325 fading 69
Therapeutic Lifestyle Change 272 falling risks 12, 30, 256, 286, 333
disabilities 8 family meals 215
disease family support 67, 68
chronic conditions 8, 39, 387 fasting blood glucose 268, 280
prevention 4, 56 fatigue 300, 303, 307, 386
risk 3, 5, 7, 8, 10, 13, 353 fats 249-250
status 20, 25 brain health 312
disease-modifying antirheumatic drugs (DMARDs) food selection alternatives 49
348 guidelines 38
diuretics 273 intake 48
docosahexaenoic acid (DHA) 315 types 46-48, 270
DRIs (Dietary Reference Intakes) 50 weight effects 363-364
dual-energy X-ray absorptiometry (DXA) 324 youth consumption 209-210
E fatty acids 270, 315, 349, 350
EAR (Estimated Average Requirement) 50 FDA (Food and Drug Administration) 58, 368
electroconvulsive therapy 389 feedback 64
electrolytes 57 fiber 42, 43, 249, 269, 272, 282
emotional well-being. See mental health fibromyalgia 340
encouragement 64 fight-or-flight response 18
endurance. See aerobic capacity; muscular fitness fish oils 48, 270, 314, 349
energy. See calories fitness
energy balance 356-357, 372 assessments 30-31, 80-86
environmental factors 298, 356 baseline status 30, 31
Estimated Average Requirement (EAR) 50 components 8-10
estrogen 322, 324, 325, 335-336 level 3, 10, 83, 378
exercise 6, 7. See also aerobic exercise; neuromotor progress tracking 239, 243-245, 258-259, 262
exercise; resistance training fitness facilities 33
apparel 36, 286, 342 FitnessGram 86, 87, 109, 110, 225
benefits of 207, 236, 390-392 fitness specialists 35-36, 301
blood glucose effects 288 FITT-VP principle 88, 94, 154-156, 189-191
brain function and 252, 392 flaxseed 350
costs 239 flexibility 11-12, 29
decisional balance sheet for 65 adults 238
equipment 33, 34-35 arthritis 345-346
excessive 325 benefits of 147, 148
groups versus alone 32 bone health 332-333
at home versus facility 32-35 cancer patients 306
426 Index
cardiovascular disease 276 hypoglycemia 287, 288

diabetes 291, 292 I
factors influencing 147 inactivity. See sedentary lifestyle
older adults 256 individualized programs 3, 30-31, 95, 97-99
pregnancy 380-381 infants 217-218
shoulder assessments 152-154 inflammation 303, 363
sit-and-reach assessments 149-151 injuries 256, 340
testing considerations 148-149 injury risk 20, 65, 223, 380
folate 232, 371 insulin 363. See also diabetes
food. See also calories; diets; nutrition medications 294-295
labels 44-45, 55 resistance 254, 280, 281
safety 371-372 interval training 91
substitutions 49, 209, 210, 231, 233 iron 231-232, 371
thermic effect 38, 40, 358 J
variety 370-371 jogging program 96
Food and Drug Administration (FDA) 58, 368 joints 11. See also arthritis; flexibility
Fracture Risk Assessment Tool (FRAX) 322 alignment 342
free radicals 314 degeneration 339, 341
free weights 124 injuries 340
fruit juices 269 instability 342, 343, 344
fruits 38, 42 laxity 342, 345, 380
functional fitness training. See neuromotor exercise proprioception 346
G range of motion 11, 29, 346
genetics 297-298, 355 jump training 332
gestational diabetes 369-370, 379 K
gestational hypertension 369, 370 ketoacidosis 289
glucocorticoids 348 kidney damage 287
glucosamine 349 L
glucose 362 lean mass. See muscle mass
glycemic index 283, 364 lifestyle 3, 266, 356
goals lipids. See fats
fitness 34 M
long-term 66 macronutrients 41, 282, 362
nutritional 50, 54-55 mastery experiences 64
setting 65-67, 394 meal planning 214-215
SMARTS goals 54, 66 medical clearances. See preparticipation screenings
weight management 365 medications
grains 38, 50, 269 antidepressants 387-388
group activities 32, 67, 343 arthritis 348
gyms. See fitness facilities blood pressure 273, 276-277, 287
H cancer 305, 306-307
health clubs. See fitness facilities diabetes 292-295
health screenings 19-20, 25-26 lipid-lowering 276
heart disease. See cardiovascular disease osteoporosis 333, 335-336
heart rate sleep aids 251
as fitness assessment 81-82 weight loss 367-368
intensity levels 89, 90 medicine balls 125
monitors 82 meditation 393
during pregnancy 372, 378 Mediterranean diet 312
resting 81, 82, 378 menopause 324
high blood pressure. See hypertension mental health 8, 252, 390-391. See also depression
hip fractures 39, 256, 322 mercury 372
home-based exercise 32-35 metabolism 39, 102, 357-358
homocysteine 315 METs (metabolic equivalent) 93, 95
hormone levels 322, 324, 325 micronutrients 49-50, 54-56
hormone therapy 335-336 MIND diet 314
hydration 56-58, 346, 372 mindful exercise 393
hyperglycemia 280, 288-289, 290 minerals 49, 53-54, 371
hypertension mortality 39, 230, 265
diagnosis 267 motivation 61-63
exercise considerations 275 muscle mass 11, 12, 102, 237, 255
medications 276-277 muscular fitness 10-11
during pregnancy 369, 370 components 28, 101
Index 427
endurance assessment 105-112 prevalence 351

strength assessment 103-105 older adults 30
MyPlate 49, 56, 215, 225, 358, 360, 365 aerobic fitness assessment 85, 86
N cognitive function 252
National Association for Sport and Physical Education declines in health 248
(NASPE) 216 exercise programs 258, 260, 261
National Institutes of Health 59 exercise safety 257
NEAT (nonexercise activity thermogenesis) 40 flexibility assessments 150, 151, 153
neuromotor assessments 183-189 muscular fitness assessment 111, 112
neuromotor exercise 12, 29-30. See also balance neuromotor assessments 183, 188-189
adults 238 nutrition 248-250
agility exercises 196-199 physical activity guidelines 253-257
arthritis program 346-348 progress tracking 258-259, 262
benefits of 182-183 sleep 250-251
bone health 332-333 supplements 250
cancer patients 306 1-repetition maximum 103-105
FITT components 189-191 orthotics 342
older adults 193, 256-257 osteoarthritis 339, 340. See also arthritis
progressions 191-192 osteopenia 321, 328
pull exercises 201 osteoporosis 39, 337
push exercises 200 assessment 322, 324
training guide 193 causes 322-325
water-based activities 347 diagnosis 324
neuromuscular system 181-182 fall prevention 333
neuropathies 285, 286 fractures 322
nonexercise activity thermogenesis (NEAT) 40 medications 333, 335-336
nonsteroidal anti-inflammatories (NSAIDs) 348 nutrition 325-328
nutrients 41 physical activity 103, 328-333, 334
density 55, 210, 235 progression 321
food sources 43, 51-54, 231 risk factors 323
macronutrients 41, 282, 362 outdoor exercise 32
micronutrients 49-50, 54-56 overload principle 10, 29
underconsumption 209, 231 overweight 13, 268, 340, 351
nutrition. See also supplements P
adults 230-235 PAR-Q+. See Physical Activity Readiness Questionnaire
Alzheimer’s disease 311-314 pedometers 276, 378-379
for arthritis 341 personal trainers 35-36
bone health 325-328 physical activity. See also exercise
cancer and 298-299 adults 235-238
cardiovascular disease 269-273 Alzheimer’s disease 252, 316-320
depression and 390 for arthritis 341-344
diabetes 281-283 benefits of 8, 9, 216, 236, 247
goals 50, 54 birth to preschool-age 216-220
health and 39 cancer patients 300-306
meal planning 214-215 cardiovascular disease and 253-254, 274-
monitoring 55-56 276
older adults 248-250 children (school-aged) 216, 220-225
overcoming barriers 71 in daily life 5, 7
percent daily values 45 depression and 390-395, 396
pregnancy 370-372 diabetes 290-292
serving sizes 44, 49, 365, 366 guidelines 5-6
weight management 58, 361-365 levels 3, 6, 216, 229
youth 207-211, 225 older adults 253-257
O osteoporosis 328-333
obesity 8, 10, 39 overcoming barriers to 69-70, 376
abdominal 354 during pregnancy 372-373, 378-379
arthritis risk 340 sleep and 250-251
cardiovascular disease and 268 thermic effects 39, 40, 358
diabetes and 380 tracking 73, 239, 243-245, 258-259, 262
dietary patterns and 13 weight management 365-367
environmental factors 355, 356 Physical Activity Guidelines for Americans 5, 20, 373
genetic factors 354, 355 Physical Activity Readiness Questionnaire (PAR-Q+)
inflammation and 363 20, 21-24
428 Index
physical wellness 4 equipment 122-124, 124-125, 255, 344, 379

physiological feedback 64 exercise choice 115, 118
Pilates 380 exercise order 118-119
planning 68, 72, 395 improvement tracking 244
postpartum depression 375, 386 major muscle groups 116, 117, 118
postpartum period 373, 374-375, 376, 377 metabolism and 102
precautions. See exercise precautions older adults 254-255
prediabetes 268, 279, 280 pregnancy 379-380
preeclampsia 370 programs 125-128
pregnancy program variables 115
child health outcomes 374 progressive overload 113-114
complications 369-370 regularity 114
energy balance 372 repetitions 119-120
exercise benefits 373-375 repetition velocity 121
exercise modifications 377 rest periods 121
flexibility 380-381 safety 223
harmful substances 371 sets 120-121
healthy 369, 370 specificity 114
nutritional supplements 371 terminology 102
physical activity guidelines 372-373, 378 types 121-125
precautions before exercise 375-377 using body weight 344-345
resistance training 379-380 warm-up 114-115
safe food handling 371-372 weight management 367
signs for terminating exercise 376-377 youth 221-224
starting weight 369 resting heart rate 81, 82, 378
stretches 381-384 resting metabolic rate. See basal metabolic rate
weight gain during 370 resveratrol 315
preparticipation screenings 19-20, 25-26, 216, 301, 366 retinopathy 285-286
preschoolers 219-220 rewards 67, 394-395
Presidential Youth Fitness Program 225 rhabdomyolysis 268
proprioception 183, 184, 346 rheumatoid arthritis 340. See also arthritis
proteins 38, 43-46, 327-328, 363 running 343
psychological health. See mental health S
psychotherapy 389 SA (spondyloarthropathies) 339, 340
pulse taking 81-82 safe food handling 371-372
push-up test 107-108, 109-110 safety 20, 32, 122-123, 223, 257, 320
R salt. See sodium
range of motion 11, 29, 148, 344, 346 sarcopenia 102, 237, 255
recommended dietary allowance (RDA) 50 saturated fats. See fats
red wine 271 sedentary lifestyle 6, 7, 10, 39, 216, 247, 268
Registered Dietitians 59, 356, 360 selective estrogen receptor modulators (SERMs) 336
relapse prevention 71-72 self-analysis 30
relaxation 346 self-determination 61-62
resistance bands 125, 131, 134, 137, 139, 140, 142, 344 self-efficacy 63-64
resistance exercises self-esteem 392
abdominal 144-145 self-monitoring 73-74
chest presses 133-135 SERMs (selective estrogen receptor modulators) 336
lower-body 128-133 serving sizes 44, 49, 365, 366
trunk 142 setbacks 72
upper-body 135-142 shoes 36, 286, 342
whole body 143 shoulder flexibility assessments 152-154
resistance training 10, 11, 27, 28-29 sit-and-reach tests 149-151
for adults 115, 237-238 sitting 7. See also sedentary lifestyle
arthritis and 344-345 sleep 14-16
benefits of 101, 254, 255 aids 251
bone health 103, 331-332 chemotherapy effects 307
cancer patients 303-306 depression and 391-392
cardiovascular disease 275-276 duration recommendations 15
circuits 124 older adults 250-251
cool-down 121 physical activity and 15, 250-251
deconditioning 303 SMARTS goals 54, 66
depression 395 smoking 267, 298, 324, 340, 371
diabetes 291, 292 social support 64, 67-68, 395
Index 429
sodium 38, 57, 232, 233, 249, 270-271 vicarious experiences 64

solid fats and added sugars (SoFAS) 209 vitamins 49
spondyloarthropathies (SA) 339, 340 Alzheimer’s disease 314, 315
sport beverages 57, 58 arthritis 350
stability balls 125 bone health 327
standing reach test 185-186 iron absorption 232
starches 42 medications affecting 273
statins 268, 276 for older adults 249
steroids 348 during pregnancy 371
stimulus control 69 requirements 51-52
strength. See muscular fitness . toxicity 51-52, 349
strength training. See resistance training VO2max 82, 236, 237
stress 16-18 W
stretching 11, 29, 180. See also flexibility waist circumference 354
after a warm-up 158 walking 96, 229, 343, 378-379
after conditioning 158-159 warfarin 273
dynamic stretches 156, 158, 173-179 warm-ups 87-88, 114-115, 343-344
FITT variables 154-156 water, drinking 56-58
guidelines 345 water-based activities 343, 347, 348
injury prevention 148 weight 12
muscle soreness and 148 arthritis and 340, 341
pregnancy 381-384 classifications 351, 354
response to 345-346 disease risk 271, 353
static stretches 156, 159, 160-172 gain 58
stretches to avoid 157 pregnancy and 369, 370, 371
before workouts 156 set point theory 355
sugar alcohols 283 thrifty gene theory 355
sugars 38, 42, 209, 232-233, 250 weight loss 58
SuperTracker 56 for diabetes 281
supplements 58-59 energy balance 357, 366-367
Alzheimer’s disease 314-316 physical activity level 366
arthritis 348-350 safe rate of 360
during cancer treatment 298 supplements for 367-368
FDA regulations 316, 368 weight machines 122, 124
health claims 368 weight management
older adults 250 after weight loss 361
potentially risky 349 caloric intake 41
during pregnancy 371 healthy approaches 360-361
weight loss 367-368 nutritional strategies 361-365
sweating 57 physical activity 365-367
swimming. See water-based activities realistic goals 365
T wellness 3-5
Tai chi 343, 346, 393 whole grains 38, 42, 50, 269
TEE. See total energy expenditure Women’s Health Initiative 335
testosterone 322, 324 workouts. See exercise programs
Therapeutic Lifestyle Change (TLC) 272 World Health Organization (WHO) 322
thermogenesis 39-40 Y
tobacco. See smoking yoga 306, 346, 380, 393
toddlers 218 youth
tolerable upper intake level (UL) 50 benefits of physical activity 8, 207, 216
total energy expenditure (TEE) 39, 40, 357-358 body mass index 211-213
trans fats 46-47, 48, 270 caloric intake 213-214
Type 2 diabetes. See diabetes changes for overweight children 226
U family meals 215
UL (tolerable upper intake level) 50 FitnessGram assessment 86, 87, 109-110,
unsaturated fats. See fats 225
urine 58 flexibility assessments 150, 151, 154
U.S. Department of Agriculture (USDA) 56, 271, meal planning 214-215
358 medical screening 216
U.S. Surgeon General’s Report 5 motor skill development 227
V nutrition 207-211, 225
vegetables 38, 42 obesity 39
verbal persuasion 64 physical activity for school-age 216, 220-225
ABOUT THE ACSM
The American College of Sports Medicine (ACSM), founded in 1954 is the largest
sports medicine and exercise science organization in the world. With more than 50,000
members and certified professionals worldwide, ACSM is dedicated to improving health
through science, education, and medicine. ACSM members work in a wide range of
medical specialties, allied health professions, and scientific disciplines. Members are
committed to the diagnosis, treatment, and prevention of sport-related injuries and the
advancement of the science of exercise. The ACSM promotes and integrates scientific
research, education, and practical applications of sports medicine and exercise science
to maintain and enhance physical performance, fitness, health, and quality of life.
ABOUT THE EDITOR

Barbara A. Bushman, PhD, is a professor at Mis-
souri State University and is an American College of
Sports Medicine (ACSM) Certified Program Director
and Clinical Exercise Physiologist. She received her
PhD in exercise physiology from the University of
Toledo and has teaching experience in identification of
health risks, exercise testing and prescription, anatomy,
and physiology. Bushman served as senior editor of
ACSM’s Resources for the Personal Trainer, Fourth Edi-
tion, and as a reviewer for ACSM's Medicine & Science in
Sports & Exercise, Women & Health, and ACSM’s Health
& Fitness Journal. She has been a fellow of ACSM since
1999, serving on the ACSM Media Referral Network. As
an associate editor of ACSM’s Health & Fitness Journal,
Bushman writes the “Wouldn’t You Like to Know” column, which covers a variety of
topics in health and fitness.
Bushman is the lead author of Action Plan for Menopause as well as numerous
research articles. She maintains a Facebook page focused on health and fitness (www.
Facebook.com/FitnessID). She resides in Strafford, Missouri, with her husband, Tobin.
She enjoys walks with her husband and German Shepherds, Kiddoo and Teddee.
She participates in numerous activities in her leisure time, including running, cycling,
hiking, weightlifting, kayaking, and scuba diving.
430
ABOUT THE CONTRIBUTORS
Michelle Kulovitz Alencar, PhD, CCN, currently an assistant
professor of kinesiology at California State University, Long
Beach, is a Certified Clinical Nutritionist and ACSM Certified
Exercise Physiologist. Her research interests are in obesity
treatment, assessments, and management through fitness and
nutrition.
Heather Chambliss, PhD, is a consultant in health research

and programming. She has a master’s degree in counseling from
Louisiana Tech University and a doctorate in exercise science
(exercise psychology) from the University of Georgia. After
receiving her degree, she completed a postdoctoral fellowship
at The Cooper Institute in Dallas, Texas. Chambliss is a fellow of
ACSM and serves on the ACSM board of trustees. Her interests
include physical activity promotion, health behavior change,
and exercise and mental health. Chambliss and her husband
Donnie live in Southaven, Mississippi, with their daughters,
Karis and Clare.
Sheri R. Colberg, PhD, is a professor emerita of exercise sci-
ence at Old Dominion University. She has authored 10 books,
17 book chapters, and close to 300 articles on exercise and
diabetes. With almost 50 years of practical experience as a
(type 1) diabetic exerciser, she provides professional expertise
on physical activity to the American Diabetes Association and
is a fellow of ACSM.
Shannon Lennon-Edwards, PhD, RD, is an associate profes-

sor in the Department of Kinesiology and Applied Physiology
at the University of Delaware. Lennon-Edwards completed her
bachelor’s and master’s degrees from the University of Con-
necticut in nutritional sciences, a doctoral degree in exercise
physiology from the University of Florida, and her postdoctoral
training at the Whitaker Cardiovascular Institute at Boston
University Medical Center. She is also a Registered Dietitian.
Lennon-Edwards’ current research focuses on the effect of
diet on cardiovascular health. Her research is funded by the
National Institutes of Health, and she publishes regularly in
peer-reviewed journals.
431
Nicholas H. Evans, MHS, is a member of the ACSM and
the American Congress of Rehabilitation Medicine. He is an
ACSM Certified Clinical Exercise Physiologist and a research
coordinator working in neurorehabilitation and neurophysiol-
ogy in the Beyond Therapy program and Hulse Spinal Cord
Injury Laboratory at the Shepherd Center in Atlanta, Georgia.
In addition, Evans is a graduate student in the Department of
Applied Physiology at the Georgia Institute of Technology. His
clinical and research interests include the effects of exercise
and therapeutic interventions on neuromuscular function and
neural plasticity following neurological injury and disease.
Avery D. Faigenbaum, PhD, is a full professor in the Depart-

ment of Health and Exercise Science at the College of New
Jersey. His research interests focus on pediatric exercise science,
resistance exercise, and preventive medicine. He has coauthored
over 200 peer-reviewed publications, 40 book chapters, and
9 books and has been an invited speaker at more than 300
regional, national, and international conferences. Faigenbaum
is a fellow of ACSM and of the National Strength and Condi-
tioning Association.
William B. Farquhar, PhD, is a professor and chair of the

Department of Kinesiology and Applied Physiology at the Uni-
versity of Delaware. He completed his bachelor’s and master’s
degrees at East Stroudsburg University and his PhD at Penn
State University. His postdoctoral training was completed at
Beth Israel Deaconess Medical Center and the Hebrew Reha-
bilitation Center. He is trained as an exercise physiologist, and
his recent work focuses on the effect of diet and exercise on
physiological function. His research is funded by the National
Institutes of Health, and he regularly publishes in peer-reviewed
journals. He previously served as president of the Mid-Atlantic
regional chapter of ACSM.
Linda Fredenberg, RD, LN, is a native Montanan who
received her bachelor of science degree from Montana State
University. She completed a dietetic internship at Brigham and
Women's Hospital in Boston, Massachusetts, a teaching affiliate
of Harvard Medical School. In her present role as an outpatient
nutrition educator at Summit Medical Fitness Center, Kalispell
Regional Health, she provides medical nutrition therapy for a
wide range of conditions. Fredenberg serves on the board of
directors of the Montana Dietetic Association.
432
Tracy L. Greer, PhD, MSCS, is an associate professor of

psychiatry in the Center for Depression Research and Clinical
Care at the University of Texas Southwestern Medical Center.
Greer’s primary research interests include exercise as a treat-
ment for psychiatric conditions and the examination of targeted
treatments for cognitive impairments associated with psychiatric
conditions, with a primary focus on depressive and stimulant
use disorders.
Jean M. Kerver, PhD, MSc, RD, is an assistant professor in

the College of Human Medicine at Michigan State University,
serving in the Departments of Epidemiology & Biostatistics and
Pediatrics & Human Development. As a nutritional epidemi-
ologist and a Registered Dietitian, Kerver has spent her career
studying details on what a woman eats during pregnancy that
affects not only her health but also the long-term development
of her child.
Laura J. Kruskall, PhD, RDN, CSSD, LD, received her

master’s degree in human nutrition from Columbia University
and her PhD in nutrition from Penn State University. She is a
fellow of both ACSM and the Academy of Nutrition and Dietetics
(AND). In addition, she is a Registered Dietitian and a Board
Certified Specialist in Sports Dietetics and holds a certification
in Adult Weight Management, Level 2, from AND. She is cur-
rently director of Nutrition Sciences and the Nutrition Center
at the University of Nevada, Las Vegas. Her areas of expertise
are sports nutrition, weight management, and medical nutri-
tion therapy. Kruskall is a member of the editorial board for
ACSM’s Health & Fitness Journal and is an ACSM Certified
Exercise Physiologist.
Robert S. Mazzeo, PhD, received his doctoral degree from the
University of California at Berkeley and postdoctoral training
at the University of California at Santa Barbara. He has been at
the University of Colorado at Boulder since 1985 in the Depart-
ment of Integrative Physiology. His research has focused on the
metabolic and physiological adaptations made by the body in
response to a single bout of exercise as well as after chronic
endurance training in aging populations. He has appeared on
the Today Show discussing the benefits of regular exercise for
older individuals.
434 About the Contributors
A. Lynn Millar, PhD, is a professor of physical therapy at

Winston-Salem State University. She received her PhD in exer-
cise physiology from Arizona State University and her physical
therapy degree from Andrews University. Her research has been
diverse, addressing special populations and exercise as well
as physical therapy-related topics. She has authored several
book chapters related to arthritis and one book, Action Plan
for Arthritis. Her current areas of research include arthritis and
response to various exercise therapy routines. Millar is a fellow
of ACSM and is active in both ACSM and the American Physical
Therapy Association.
Don W. Morgan, PhD, is a professor in the Department of
Health and Human Performance at Middle Tennessee State
University and director of the Center for Physical Activity and
Health in Youth, a university–community partnership aimed at
increasing the activity and fitness levels of Tennessee youth. An
exercise physiologist and past president of the North American
Society for Pediatric Exercise Medicine, Morgan is a fellow of
the ACSM, the National Academy of Kinesiology, and the Ameri-
can Academy for Cerebral Palsy and Developmental Medicine.
Lanay M. Mudd, PhD, holds a dual-major doctoral degree

in kinesiology and epidemiology from Michigan State Univer-
sity. She has given invited presentations and published several
review papers and original research articles on the health
benefits of physical activity during pregnancy. Mudd has held
faculty positions at Appalachian State University and Michigan
State University.
Brad A. Roy, PhD, is the administrator at the Summit Medical

Fitness Center and is part of the executive team for Kalispell
Regional Medical Center in Kalispell, Montana. Roy has 35 years
of experience in health care and the fitness industry and over-
sees a number of hospital services including the 114,800-square-
foot medically integrated fitness center. He serves as editor in
chief for ACSM's Health & Fitness Journal and is also a fellow
in ACSM, the American College of Healthcare Executives, and
the Medical Fitness Association.
Kathryn H. Schmitz, PhD, MPH, is a professor in the Depart-

ment of Biostatistics and Epidemiology at the University of
Pennsylvania. She currently serves as vice president for ACSM.
She was the lead author on ACSM's roundtable guidelines for
exercise after cancer, published in 2010. Her research focuses
on developing effective, broadly disseminable interventions
to improve function, symptoms, and other outcomes among
persons who have had a cancer diagnosis.
Jan Schroeder, PhD, is a professor and chair of Kinesiology

at California State University, Long Beach. She is director of the
bachelor of science in fitness, which specializes in preparing
students for careers in the fitness industry. She is a Certified
Personal Trainer and group exercise instructor who teaches
weekly in the private sector. Schroeder has authored over 50
research and applied articles in the area of exercise physiology
and fitness. Her current line of research specializes in trends
within the fitness industry such as programming, equipment,
and compensation for fitness professionals.
Joseph R. Stanzione, MS, is a graduate of Drexel University,

Department of Nutrition Sciences. Stanzione is an aspiring
dietitian interested in the field of sports nutrition. Currently he
is an assistant wrestling coach at Drexel University. He com-
pleted his undergraduate degree at Cornell University, where
he received his bachelor’s in sociology and nutrition. While
attending he was a member of the wrestling team as well as
the team captain for the 2012 to 2013 season.
Stella Lucia Volpe, PhD, RD, LDN is professor and chair

of the Department of Nutrition Sciences at Drexel University.
Volpe is a nutritionist and exercise physiologist who focuses
her research on obesity and diabetes prevention, as well as
sports nutrition. She is a Certified Clinical Exercise Physiolo-
gist (ACSM) and a Registered Dietitian. She is a fellow of ACSM
and a past vice president of the ACSM. Volpe competes in field
hockey, rowing, and ice hockey. She enjoys being active with
her husband, Gary, and their German Shepherds, Sasha and
Bear.
436 About the Contributors
Kerri M. Winters-Stone, PhD, is an exercise scientist and

research professor in the Oregon Health & Science University
School of Nursing and co-program leader of the Cancer Preven-
tion and Control Program for the OHSU Knight Cancer Institute.
Her research focuses on the effects of cancer treatment on
fracture, frailty, and cancer recurrence risk and the ability of
exercise to improve health and longevity in cancer survivors,
including loved ones affected by cancer. The long-term goal
of her research is to develop prescriptive exercise programs
for cancer survivors that meet their needs and preferences and
optimize their health outcomes. Winters-Stone is author of
Action Plan for Osteoporosis, which is part of ACSM’s Action
Plan series of evidence-based exercise guides for health.
Kara A. Witzke, PhD, is the program lead for kinesiology at

Oregon State University, Cascades, in Bend, Oregon. Her pas-
sion is in the classroom and in inspiring undergraduate students
to answer questions using inquiry-based research. Her primary
research focus is the use of high-impact exercise to improve
bone health in younger women. Recently she has studied the
benefits of functional, high-intensity exercise for apparently
healthy individuals as well as those with chronic disease.

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What is the book about?

What is the book about?

What information is included in the book?

What information is included in the book?

Complete Guide to

Fitness & Health

Barbara A. Bushman, PhD

PART I Fit, Active, and Healthy

PART II Exercise and Activity for

PART IV Fitness and Health for Every Body

You: Living Well

TABLE 1.1 Dimensions of Wellness Indicators

Promoting Health and Wellness

Physical Activity and Exercise

Sit Less, Move More

TABLE 1.2 Health Benefits Associated With Regular Physical Activity

related and skill-related components. Health-related components include aerobic fitness,

many of the aspects of skill-related fitness. Each component contributes to ensuring

treatment of arthritis, 38 percent of people with arthritis report no leisure-time activ-

Diet and Nutrition

FIGURE 1.3 Percentage of Americans classified as obese.

traditions. The focus is on flexibility

Sleep and Stress

Influence of Sleep Good nutritional choices are part of physical well-

Recommended May be appropriate Not recommended

FIGURE 1.4 Sleep duration recommendations.

Tips for Better Sleep

Exercising with a friend can be a great way to manage stress.

Checking Your Status: Preparticipation Health Screenings

even heart attack. The Physical

Delay becoming more active if:

FIGURE 2.1 Physical Activity Readiness Questionnaire for Everyone.

2. Do you have Cancer of any kind?

4. Do you have High Blood Pressure?

FIGURE 2.1 > continued E6843/ACSM/F02.01b/560170/mh-R2

9b. Do you have any impairment in walking or mobility? YES NO

PLEASE LIST YOUR MEDICAL CONDITION(S)

GO to Page 4 for recommendations about your current

FIGURE 2.1 > continued

Delay becoming more active if:

NAME ____________________________________________________ DATE _________________________________________

SIGNATURE ________________________________________________ WITNESS ______________________________________

SIGNATURE OF PARENT/GUARDIAN/CARE PROVIDER ____________________________________________________________________

For more information, please contact

Do you currently participate in regular exercise?

If no, answer these two questions If yes, answer these questions

Do you have any Do you have any If yes:

If yes to either or both of these questions: No

If no to both of these questions: continue with

FIGURE 2.2 Preparticipation screening flowchart.

Components of a Complete Exercise Program

Group exercise classes are one way to build aerobic fitness.

Neuromotor Exercise Training

Creating an Individualized Program

Reviewing Your Fitness Assessments

Activity Program Options

or in a larger group? Would it be best to join a community-based fitness facility or a

Should I Exercise Alone or in a Group?

Should I Join a Fitness Facility or Exercise at Home?

NAME ____________ DATE _

SIGNATURE __________ WITNESS

Do you have liability insurance? Yes No

M: # workouts = ; # minutes =

F: # workouts = ; # minutes =

NM: # workouts = ; # minutes =

Signed: ____________________________ Date:

Date: Update to contract: ________________________________

Date: Update to contract: ________________________________

Date: Update to contract: ______________________________