Physical Activity vs. Exercise
Physical activity = all forms of movement throughout the day.
Examples: cleaning, walking, running, rock climbing, ice skating, biking, roller blading, basketball, soccer
Exercise is a form of physical activity but you are getting your heart rate up into a suggested target heart rate range for at least 20 minutes.
How to Determine Your Target Heart Rate Range
- 220 – Age = Predicted Maximum Heart Rate
- Max Heart Rate X .5 = Lower end of range
- Max Heart Rate X .85 = Higher end f range
Benefits of Exercising Within Your Target Heart Rate Range
- Increases cardio-protective effects (reducing risk factors for heart disease and diabetes)
- Improves sense of wellbeing and self esteem
- Increases energy levels throughout the day
- Reduces muscle tension
- Improves sleep at night
- Positively impacts your ability to focus, retain information, and be productive
- Provides an opportunity for social interaction
Tips for Starting An Exercise Program
- Start slowly – commit to a few short exercise sessions per week and build upon that. Example: 2 days a week, 30 minutes of cardiovascular exercise
- Pick a form of exercise – running isn’t for everyone Example: treadmill, elliptical, walk track, biking or spin class, swimming, etc.)
- Motivation an Issue? Try These:
- Group Exercise Class – The ARC and CRCE offer a number of different options. Visit Campus Recreation for the schedule.
- Partner with a friend to be workout buddies – this can help the time pass and hold one another accountable
- Use a Fitness Device – Fitbit, Jawbone, Garmin, etc.
- Try an App – Couch to 5K, My Fitness Pal, CharityMiles, Map My Fitness, etc.
- Stretch – important to stretch your muscles, after a workout, in a slow and controlled manner, no bouncing!!
- Hydrate – drink plenty of water before, during, and after workouts.
Water helps regulate your body’s temperature and keeps you functioning well.
Lack of Fluids/Water - When you do not consume enough fluids you can become light-headed, experience muscle cramps and nausea.
Factoid: 60% of water makes up your body weight
How much water to drink?
Everyone is different, but know ALL fluids count toward your daily intake.
- Set aside time in your schedule to exercise but do it when it works for you
- Dress comfortably for your workouts
- Create a playlist
- Try different activities to find out what you like and seems to be a good fit
- Walk more places or park farther away to get in more steps
- If you can’t get out or go to the gym check out some exercise videos (Undergrad Library (UGL) has some selections you can checkout)
- Be consistent and stick to your workouts
- Rent a locker at ARC or CRCE for convenience and to store supplies, workout clothes, toiletries, etc.
McKinley Health Center, Health Education
Meet with our Exercise Physiologist to discuss a personalized workout plan and/or other fitness related concerns.
Call to schedule an appointment at 217-333-2714.
Offers a variety of activities and options to be active.
Check out their website for details: campusrec.illinois.edu/