The Internet is an ideal source to find reliable and free information to allow you to develop a home exercise plan that fits your needs and schedule. Many guides offer ideas for small improvements that add up over time, such as washing your car, walking to answer the phone instead of carrying a cordless and shoveling snow or moving the lawn in place of paying someone else to do it.
Centers for Disease Control and Prevention
The Centers for Disease Control and Prevention (CDC) offers a Physical Activity Guide for adults, children, older adults and healthy pregnant or postpartum women. These guides indicate how much aerobic and muscle-strengthening activities are minimal for health benefits, as well as what is optimal. There are many examples and suggestions of suitable activities to qualify for aerobic and muscle strengthening. In addition, there are audio files available for download, such as broadcasts.
The Healthy Eating Guide
The "Healthy Eating Guide" offers resources for many different exercise plans. Calorie burning charts, ab exercises, office exercise, core exercises, a BMI calculator and an exercise plan for teens are offered in addition to home exercises. There are also guides on maintaining a healthy diet or losing weight.
Be Active Your Way
"Be Active Your Way" is a free online pamphlet based on the 2008 Physical Activity Guidelines for Americans, by Healthier US. The guide includes tips to help you get started incorporating physical activity into your lifestyle, information on what benefits you receive from physical activity and examples of exercises. The guide has many recommendations that can be done at home, such as gardening, lifting weights, walking briskly and dancing. In addition, the guidelines offer tips on exercising safely.
Ready, Set, Go! Fitness Plans
Ready, Set, Go! Fitness Plans offers a free fitness plan that is divided into five levels. The plan has printable sheets to follow for the week as well as a chart to record your performance. The exercises offered for these fitness plans can be done from the comfort of your home.
Free Online Health
Free Online Health offers free home exercise programs that offer a lot of variation and ideas. One idea offered is to fill shopping bags with items to use as weights. Weight loss exercises are offered that require no equipment, sorted by upper and lower body.
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