Exercise Tips

Disclaimer: This information is provided as a public service only. more

Leadership Akron, its partners, and any others associated with Get Fit Akron! cannot and will not be responsible for the content of the individual websites found at these links. These links do not constitute an endorsement of these organizations or their programs, and none should be inferred. Before making any significant lifestyle changes, it is important that you consult a physician.

Exercise Tips

Maximize the effects of exercise on your body!

Updates from our partners ...

Click on the arrow for more details

How To: Relieve Back and Leg Pain • http://www.arthritis.org/conditions/exercise/how_to_relieve_back_leg_pain.asp
- However, relieving pain and preventing future spasms can be as simple as adding this stretch to your daily routine.
- Submitted by Arthritis Foundation

Before You Hit the Pavement • http://www.arthritis.org/conditions/exercise/Walking/Walking_Pavement.asp
- When getting ready to hit the sidewalks, follow the F.I.T. guidelines (Frequency, Intensity, Time duration), nationally recognized standards for becoming fitter, healthier and pain-free.
- Submitted by Arthritis Foundation

3 Types of Exercises You Need to Do • http://www.arthritis.org/conditions/exercise/three_you_need.asp
- You should commit yourself to regular exercise that includes three types of activity: flexibility (stretching, range-of-motion) exercises, strengthening (resistance) exercises, and cardiovascular (aerobic) exercise. That may sound like a lot, but if you incorporate it into your daily routine, you’ll find it gets easier to do without even thinking about it.
- Submitted by Arthritis Foundation

Jump Training • http://www.getfitakron.com/pp/shs/week18.htm
- Speed! Vertical Leap! These are the areas today’s athletes say they would most like to improve. One way to improve both is by implementing “jump training” or plyometrics into a conditioning program.
- Submitted by Summa Health System

Choosing the Right Shoe for Your Sport • http://www.getfitakron.com/pp/shs/week14.htm
- The sport dictates what type of shoe should be purchased. Nilesh Shah, MD, Summa Sports Health Medical Director, suggests looking for some basic characteristics in your shoe, based on your sport, keeping in mind to choose the proper shoe for your foot type as well.
- Submitted by Summa Health System

Being Active with Exercise Induced Asthma (EIA) • http://www.getfitakron.com/pp/shs/week13.htm
- Did you know that how a backpack is worn and the weight of it can lead to injuries? There are some basic things that students and hikers can do in order to lessen the stress on their bodies from the increased loads from their books they are required to carry.
- Submitted by Summa Health System

What You Should Know About Backpacks • http://www.getfitakron.com/pp/shs/week17.htm
- Did you know that how a backpack is worn and the weight of it can lead to injuries? There are some basic things that students and hikers can do in order to lessen the stress on their bodies from the increased loads from their books they are required to carry.
- Submitted by Summa Health System

It only takes a minute to reduce a chance of injury! • http://www.getfitakron.com/pp/shs/week9.htm
- Are you looking for ways to stay more alert during the workday and reduce your chance of injury? One simple way is with an “ergo minute.” Once each work hour, stop and take one minute to do some exercises. Take a brisk one-minute walk, stretch, flex your muscles or march in place. Get your blood circulating and take some deep breaths. You will find yourself more mentally alert and less physically fatigued.
- Submitted by Summa Health System

Don’t wait until you are thirsty to drink! • http://www.getfitakron.com/pp/shs/week8.htm
- Thirst lags behind your body’s need for water. So when you are thirsty, you are already in deficit of needed fluid. Avoid alcoholic beverages and beverages high in caffeine content (coffee, tea, sodas) to quench your thirst. They can act as a diuretic and eliminate the body fluid you need.
- Submitted by Summa Health System

Are You an Apple or a Pear? • http://www.getfitakron.com/pp/shs/week7.htm
- Most people store their body fat in two distinct ways, around the middle (like an apple) or around the thighs or hips (like a pear). If your shape resembles an apple, you could be at a higher health risk category than if you resemble a pear.
- Submitted by Summa Health System

The Road Runner Akron Marathon Team Business Challenge • http://www.getfitakron.com/pp/rrm/index.asp
- Showcase to the community that your business is the fastest, most helpful, most charitable organization in town by winning the 2005 Road Runner Akron Marathon Business Challenge! This year, the Akron Marathon is adding a new challenge for area businesses. The Business Challenge offers businesses a way to promote their involvement and receive several additional perks along the way.
- Submitted by Road Runner Akron Marathon

The Health Risk Continuum • http://www.getfitakron.com/pp/hip/week12.htm
- We can think of all people as existing somewhere on a health risk continuum based on their behavior and current health status. The health risk continuum ranges from low risk behavior, where people exercise regularly and eat right, to high risk, where people can’t work due to their health.
- Submitted by Health Initiative Project

Take Back Your Time!! • http://www.getfitakron.com/pp/ppbh/week8.htm
- In a society filled with 24-hour shopping networks, 50-hour work weeks, and balancing demanding careers with family and social obligations, it’s no wonder people are quickly burning out. We rarely have time to relax, let alone work out. Learn how you spend time on your own needs -- without guilt!!
- Submitted by Portage Path Behavioral Health

Welcome to the No-Fad Diet • http://www.getfitakron.com/pp/aha/week7.htm
- You may have tried several times before to lose weight, but without much long-term success. That’s no reason to feel bad about yourself—the truth is, losing weight is not easy. No magic formula will trim away extra pounds and keep them off. Gimmicks and get-thin-quick schemes don’t work. That’s why, over the long haul, fad diets are not the answer.
- Submitted by American Heart Association

Get Equipped for Summer Activities • http://www.getfitakron.com/pp/agmc/week7.htm
- When you're outdoors having fun this summer, make sure you have on the right protective equipment, especially if you're doing something where there's risk for fall - such as biking, rock-climbing or rollerblading. That means wearing knee and elbow pads, elbow pads, wrist guards and a helmet, even on short outings. Studies show that a properly fitted bike helmet can reduce your risk of serious head and brain injury by 85-88%.
- Submitted by Akron General Medical Center

Eating for Good Heart Health • http://www.getfitakron.com/pp/agmc/week5.htm
- Heart disease has been the number one killer of women since 1984. Walking, or other regular aerobic exercise, a diet low in fat and regular check ups are key to a heart healthy lifestyle. The Akron General Heart & Vascular Center offers these tips for a heart healthy diet you can combine with your walking program.
- Submitted by Akron General Medical Center

Stay Sun-Safe When Outdoors • http://www.getfitakron.com/pp/agmc/week4.htm
- Akron General's McDowell Cancer Center offers these skin-protecting tips when you head outdoors to get your workout in.
- Submitted by Akron General Medical Center

Tips for keeping bones, muscles and joints in shape • http://www.getfitakron.com/pp/agmc/week3.htm
- Akron General's Orthopedic & Rehab Center offers these tips to help you get moving and feel great!
- Submitted by Akron General Medical Center

Creating A Healthier Generation • http://www.getfitakron.com/pp/aha/week6.htm
- About the Alliance How are President Clinton and the American Heart Association working together to create a new generation of healthy Americans? We all want to ensure them the best opportunities for a bright future. But our children are at risk. Learn how the American Heart Association and the Clinton Foundation share common priorities and interests in reaching children and other stakeholders with important messages on preventing childhood obesity.
- Submitted by American Heart Association

Women & Cardiovascular Disease • http://www.getfitakron.com/pp/aha/week5.htm
- Go Red — for your heart, your health, your life. Cardiovascular disease claims more women's lives than the next seven causes of death combined — about 500,000 women's lives a year. We're doing something about it! The American Heart Association has launched Go Red For Women, a nationwide campaign to raise awareness that heart disease is women's No. 1 killer. Red is a symbol for women and heart disease. But red is more than a color; it's the power of women — like you — investing in their heart health.
- Submitted by American Heart Association

Health Tools • http://www.getfitakron.com/pp/aha/week4.htm
- Exercise Diary Keep track of your progress toward your fitness goals with this helpful tool. The diary is a part of our "Just Move" site. There, you can learn about physical activity and its importance to your health. more
- Submitted by American Heart Association

Exercise & Fitness • http://www.getfitakron.com/pp/aha/week1.htm
- Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. Whether it's included in a structured exercise program or just part of your daily routine, all physical activity adds up to a healthier heart.
- Submitted by American Heart Association

Get Moving in Great Surroundings • http://www.getfitakron.com/pp/agmc/week1.htm
- Healthy Steps is a walking program sponsored by Akron General Medical Center in partnership with the Ohio & Erie Canalway Coalition designed to help you step to better health. You'll tour featured trails of the Ohio & Erie Canal Towpath Trail, and walk where it's convenient- at home, around your neighborhood, at your workplace and in your local parks.
- Submitted by Akron General Medical Center

Fitness Facts: Hit or Myth • http://www.getfitakron.com/pp/ahd/week3.htm
- What are the biggest myths and misconceptions about exercise? A survey of more than 1,500 professionals certified by the American Council on Exercise (ACE) found these most common wrong notions about exercise:
- Submitted by Akron Health Department

Persistence is the key to long term weight loss • http://www.getfitakron.com/pp/ahd/week7.htm
- Although some exercises burn more calories per minute (i.e., higher intensity) and some burn a higher percentage of calories from fat (i.e., lower intensity), the best exercise for weight control and overall health is exercise that is performed consistently. The same can be said about diet. You need to establish healthy habits that you can stick with for life.
- Submitted by Akron Health Department

Pump Up • http://www.getfitakron.com/pp/ahd/week10.htm
- A simple routine that “pumps up” the major muscle groups and moves the body's joints through a full range of motion a few days a week can enhance the rest of your life. Elastic exercise bands are a simple alternative and have been used by physical therapists and coaches for years to build strength.
- Submitted by Akron Health Department

Spot reduction? • http://www.getfitakron.com/pp/ahd/week14.htm
- There is no way to “Spot Reduce” or lose weight in one area, such as around your waist. You have to exercise your whole body and burn more calories than you take in.
- Submitted by Akron Health Department

Gain Strength Without Weights • http://www.getfitakron.com/pp/ahd/week18.htm
- Whether you’re changing your routine for summer with more aerobic or other outdoor activities (golfing, hiking, swimming…) or looking for something different, resistance bands can be a good alternative.
- Submitted by Akron Health Department

Moderate weight loss takes major pressure off the knee • www.getfitakron.com/pp/arth/week6.htm
- Moderate weight loss substantially reduces pressure on the knees of overweight and obese adults suffering from osteoarthritis of the knee, according to new research from Wake Forest University.
- Submitted by Arthritis Foundation

Set some weight loss goals • http://www.getfitakron.com/pp/arth/week11.htm
- If you think that you have some weight to lose, and if your doctor agrees, then together you should set some basic goals.
- Submitted by Arthritis Foundation

Sneak exercise into your life • http://www.getfitakron.com/pp/arth/week9.htm
- Learn some new ways to sneak extra exercise into your life by making the most of the movements you do every day.
- Submitted by Arthritis Foundation

Let's do yoga • http://www.getfitakron.com/pp/arth/week8.htm
- Yoga is hot - and it's not just for willowy types who wear small spandex pants and tank tops.
- Submitted by Arthritis Foundation

Your Self Fitness • http://www.getfitakron.com/pp/arth/week7.htm
- Ready to stick with it? Start with the mind, and your body will follow.
- Submitted by Arthritis Foundation

Summer Inventory • http://www.getfitakron.com/pp/ahd/week16.htm
- How's your body handling all those summer activities? Not moving as easily or like you use to just a few years ago? Summer clothes not comfortable? Go ahead and take a summer inventory.
- Submitted by Akron Health Department

Online Resources ...

Click on the arrow for more details

FitDay Online Diet & Fitness Journal • http://www.fitday.com/
- Sign-up for your free web account and join the growing number of FitDay members who are tracking their foods, exercises, weight loss, and goals online. FitDay provides you with the feedback and analysis you need to stay on track towards your diet and fitness goals.

Physical Activity and Sport in the Lives of Girls • http://www.fitness.gov/girlssports.htm
- Explore the benefits and hazards of girls' participation in sports, including the physical, psychological, social and educational effects.

Pep Up Your Life: A Fitness Book for Mid-Life and Older Persons • http://www.fitness.gov/pepup.htm
- Learn more than 35 convenient exercises to increase flexibility, strength and endurance. It's never too late to start a regular fitness routine!

Nolan Ryan Fitness Guide • http://www.fitness.gov/nolanryan.htm
- Get great advice and inspiration from baseball legend Nolan Ryan. Design, track and maintain an exercise regimen, at any age. Discover helpful tips for overcoming common barriers like boredom or a busy schedule.

Life Advice: About...Your Child and Organized Sports • http://www.fitness.gov/lifeadvice.htm
- Attention soccer Moms, Little League Dads, and all parents ... Learn healthy ways to encourage your child to participate in organized sports. Get pointers on dealing with coaches, winning, losing and fair play.

Kids In Action (Fitness for children 2-6) • http://www.fitness.gov/funfit/kidsinaction.html
- Get toddlers moving! Learn fun, adult-directed fitness activities for 2 to 6 year-olds.

Get Fit: A Handbook for Youth Ages 6-17 • http://www.fitness.gov/getfit.08.01.pdf
- Learn a fun way to get in shape for the President's Challenge Youth Physical Fitness Awards program.

Fitness Fundamentals: Guidelines for Personal Exercise Programs • http://www.fitness.gov/fitness.htm
- Create a personal exercise program that's right for you. From endurance to flexibility, learn how to design a sound routine that includes all the basic components of physical fitness.

Exercise and Weight Control • http://www.fitness.gov/exerciseweight.htm
- Put more action into your life! Discover how regular activity can help control your weight. Learn how to calculate the calories burned by common activities. Get tips for starting and keeping up a regular exercise routine.

Catch the Ball (Girls and women's fitness tips) • http://www.fitness.gov/catch.htm
- Get to know the benefits of girls' sports participation.

10 Tips To Healthy Eating and Physical Activity For You • http://www.fitness.gov/10tips.htm
- Get on track now by learning to eat right and building physical activity into your daily routine.

President's Council on Physical Fitness and Sports: Publications • http://www.fitness.gov/council_pubs.htm
- Free publications about exercise and physical fitness.

Teen Exercise.com • http://www.teenexercise.com/index.html
- A website dedicated to teens and healthy exercise. Topics include: Self-defense Drug Abuse Sport Yoga / Pilates Jump Exercise Nutrition Weight Training Articles News Submit a Story Terminology Fitness Shopping