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NCHPAD - Building Healthy Inclusive Communities

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Cardio and Strengthening Recommendations


There are so many choices for cardio activities. This may be a great time to rediscover an activity you have not done for some time, such as:

  • Walking/pushing
  • Swimming/water aerobics
  • Dancing
  • Playing tennis
  • Cross country skiing
  • Hiking
  • Rowing
  • Skating
  • In- or outdoor cycling (arm bikes are great for seated cycling)
  • Group classes in your community

Strength training is most beneficial when done at least two times per week. If you have access to a fitness center that has equipment, that is great, but you do not have to use fancy equipment. Your own body weight is one of the best pieces of equipment you can use for exercises like squats, lunges, wall sits, push-ups, sit-ups and planks. All of these can be easily modified for your ability. Resistance bands and light weights are relatively inexpensive pieces of equipment; you can also use household items, like water bottles and canned goods.


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