Fitness Center

Get active

If you want to get in your 30-60 minutes of physical activity, but hate the idea of going to the gym, the possibilities are endless.

Activity	Avg calories burned/hr
Hiking	370
Light gardening or yard work	330
Dancing	330
Golf (walking with clubs)	330
Weightlifting	220
Stretching	180
Running/Jogging	590
Bicycling (more than 10 mph)	590
Swimming (slow, freestyle laps)	510
Aerobics	480
Walking (more than 4.5 miles per hour)	460
Heavy yard work	440
Weightlifting (vigorous workout)	440

Tips to stay hydrated (for workouts less than 1-1/2 hours)

• Drink about 16 ounces of cool or cold water 1 to 2 hours before you exercise.
• Drink about 16 ounces of cool water or a sports drink 15 minutes before you exercise.
• Drink about 5 ounces of cool water every 10 minutes during your exercise.
• Have about 34 ounces of cool water on hand per hour.
• Drink about 16 ounces of cool or cold water or a sports drink just after you exercise.

Get Fit

30- 60 mins exercise a day reduces your risk for heart diseases, certain cancers, strengthen lungs and muscles, keep joints in good condition, improves balance, helps cope with stress, builds self-confidence, improves sleep and promotes weight loss.

Consult your doctor before beginning any weight loss or exercise program.

Grab the right gear

• Choose wicking fabrics that keep sweat off your skin and chills in winter.
• Make sure waistbands are not too tight and do not constrict motion.
• Choose socks with enough padding to keep your feet from getting sore.
• Women should choose a sports bra that provides adequate comfort and support.
• Don’t wear sports shoes that rub or chafe or shoes that are worn or cause your feet to turn in or out.