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Solution Name:​​ Individualized Exercise Program​​ 

SKU:​​ IEAOTPT

Solution Plan: ​​ 

Endurance exercise is one of the four types of exercise along with strength, balance and flexibility Ideally, all four types of exercises are included in a healthy workout routine.​​ 

  • Walking briskly

  • Running / jogging

  • Dancing

  • Swimming

  • Biking

  • Climbing stairs at work

  • Playing sports such as tennis, basketball, soccer or racquetball

Starting off easy:​​ 

  • Take the stairs instead of the elevator

  • Park farther away from the front door

  • Stand instead of sitting (this burns more calories)

  • Take a walk on​​ lunch break

  • Walk or bike to​​ a​​ destination instead of driving

  • Sit on an exercise ball at your desk instead of a chair (this builds core strength)

  • Do stretches or ride a stationary bike while watching TV

  • During commercial breaks do abdominal crunches, jumping jacks, push-ups, or simply get up and walk around

  • Take a 10​​ -minute walk in the morning and/or evening

  • Take your dog for a walk (if you already do this, try making the walk longer or faster)

  • Do squats or lunges while waiting for your food to cook in the microwave

  • Try a​​ few squats while brushing your teeth

  • Try​​ calf raises while getting ready in front of the bathroom mirror

  • Take a walk when frustrated or bored (instead of eating)

  • Plant a garden

  • Maintain​​ the​​ garden (weeding, pruning, etc.)

  • Go for a walk with a friend instead of meeting for coffee

  • Keep hand weights at​​ the​​ desk.​​ Try​​ biceps​​ and triceps​​ exercises while on phone calls

  • Turn on the music and dance around the house

  • Instead of making piles around the house, put things back in their place right away

  • Try to do light​​ housework​​ regularly

  • Wash the car by hand instead of the drive-through car wash

  • Take an extra walk through the grocery store aisles before​​ checking out​​ 

  • Recommended 10,000 steps per day​​ 

 

Required Materials: ​​​​ N/A

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