Week minutes weekly (moderate) 300 minutes weekly (moderate)

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1 Healthy Living Advanced Tips We recommend a warm-up and cool-down activity each time you exercise. We suggest using a comfortable walking pace for 5-10 before and after each activity. If at any point you don t feel ready to move to the next stage, spend another week in your current stage. This does not equal failure. READY TO WORKOUT Advanced *See Know Your Limits for exercise on page 2 1& weekly Moderate walking* for a total of 40 per day, 5 days per week. 225 weekly Continue moderate walking.* Increase to weekly Continue moderate walking.* Increase to 50 -or- 125 weekly Begin vigorous jogging* for 25 per day, 5 days per week weekly Continue moderate walking.* Increase to 55 per day, 5 days per week. -or- 135 weekly Continue vigorous jogging.* Increase to weekly Continue moderate walking.* Increase 60 -or- 150 weekly Continue vigorous jogging.* Increase 30 Maintenance 300 weekly /total weekly fitness time Continue moderate walking.* for 60 -or- 150 weekly Continue vigorous jogging* for 30 per day, 5 days per week -or- 200 weekly PLUS 50 weekly Combine moderate* and vigorous* activities on alternate days of the week. Fitness Prescription 1

2 Know Your Limits The Talk Test is an easy way to judge the of your activity. LIGHT No noticeable changes in breathing. You can carry on a full conversation or even sing. MODERATE Breathing effort increases without being out of breath. You can have a conversation but not sing. VIGOROUS Breathing is deep and rapid. You can t say more than a few words without pausing for breath. Extra Tips Once the Advanced is complete, please choose one of the following two options: 1. Continue the maintenance stage of the Advanced. 2. Continue on the Flexibility and Resistance Training Program (stretching and weights) for added health benefits! 2 Southern Remedy s Healthy Living

3 Keep Track of Your Progress Use this form to write down the amount and of the exercise you are doing. You can compare your weekly total to the total weekly time goals provided in the program. If you don t meet the designated goal, refer back to Losing Focus: Don t Give Up! Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day ly Total Fitness Prescription 3

4 Congratulations! If you have made it to this portion of the Fitness Prescription, you have either completed the Beginner, Advanced, or both! This is a wonderful accomplishment, and you should be very proud of yourself! Now is a great time to reward yourself. Don t choose food rewards. Instead think of things that will be a treat but also keep you on the road to continued health. Some great choices are: NEW EXERCISE CLOTHES A MASSAGE A GREAT PAIR OF ATHLETIC SHOES 4 Southern Remedy s Healthy Living

5 Sources America On the Move Foundation. (2008). 100 ways to add 2,000 steps. Retrieved November 8, 2011 from americaonthemove.org Brownell, K.D. (1994). The LEARN Program for Weight Control (6th edition). Dallas, TX: American Health Publishing Company. Bushman, B. (Ed.). (2011). American College of Sports Medicine s Complete guide to fitness and health: Physical activity and nutrition guidelines for every age. Champaign, IL: Human Kinetics. Centers for Disease Control and Prevention. (2011). Measuring physical activity. Retrieved December 30, 2011, from Centers for Disease Control and Prevention. (2011). Overcoming barriers to physical activity. Retrieved November 8, 2011 from Mayo Foundation for Medical Education and Research. (2011). Barriers to fitness: Overcoming common challenges. Retrieved November 8, 2011, from Mayo Foundation for Medical Education and Research. (2011). Heat and exericise: Keeping cool in hot weather. Retrieved from Thompson, W.R., Gordon, N.F., & Pescatello, L.S. (Eds.). (2010). American College of Sports Medicine s Guidelines for exercise testing and prescription (8th ed.). Philadelphia, PA: Lippincott, Williams, and Wilkins. Fitness Prescription 5