Session-13 0810 L

Intermediate Adult Learner
ENGLISH FOR YOUR HEALTH ESOL Program
Session 13
Fitness and Exercise
Teacher Notes Physical fitness is a crucial component of living a healthy lifestyle. Exercise is
necessary for maintaining a healthy weight and is particularly important for
Physical having a healthy heart. It also builds physical stamina by strengthening the
Fitness muscles in the body, and can greatly improve ones quality of life. It can also
help to regulate blood pressure and can be useful in managing certain diseases,
such as diabetes and heart disease, and can protect against certain cancers.
Exercise also improves circulation, can have an impact on ones mood and
prevent depression, and improves mental alertness.
There are four types of exercise, which comprise a well-rounded routine:
Aerobics (Cardio)
Aerobic exercise entails activity which uses large muscle groups and increases
ones heart rate. This type of exercise causes one to breathe faster and deeper,
thereby maximizing the amount of oxygen in the blood. Common types of
aerobic exercise include: walking, jogging, bicycling, swimming, and dancing.
Muscular Strength
Developing muscular strength is also an essential part of a regular exercise
routine. It can help reduce body fat, increase muscle mass and helps to burn
calories. Muscular strength training can include lifting weights, push-ups,
stomach crunches and squats.
Stretching
Stretching is a crucial element of any exercise program. It increases flexibility
and improves the functioning of the joints, as well as assisting with posture and
circulation. Stretching exercises can also reduce stress and prevent injury.
Muscles are more receptive to stretching when they are warmed up, so the ideal
time is after a workout. Common types of stretching can include yoga and tai
chi.
Stability (Balance)
Stability exercises are another key component of a fitness routine. They can help
prevent injury and are especially important for seniors, who are more prone to
imbalance and suffer from falls. Statistics show that In 2005, there were nearly
16,000 deaths among older adults that were the result of falls, Furthermore,
433,000 resulted in hospitalization. The core muscles include the muscles in
ones abdomen, lower back and pelvis. Ones balance and stability are
essentially supported by these muscles; therefore strengthening them is a very
important.
13 FITNESS & EXERCISE 1

Teacher Notes For additional information, visit:

(continued) www.noah-health.org/en/healthy/exercise
www.americanheart.org/presenter.jhtml?identifier=1200013
www.lifeclinic.com/focus/nutrition/fitness.asp
www.nycgovparks.org/befitnyc/facts
Objectives Talk about exercise habits and beliefs.

Discuss the importance of exercise.
Demonstrate at least 4 basic exercises that one can do to promote cardio,
muscular strength, stability, and stretching.
Materials Needed Chart Paper

Markers
CD & CD player
Barriers to Exercise activity strips
Excerpts from the brochure on physical activity barriers, Tips to Help You Get
Active (one per group)
Worksheets: 13a (Health Barriers), 13b (Stretching Photo Match),
13c (Stretching Cloze Activity)
Activity 1 1. Divide the class into groups of 35 learners. Give each group a sheet of chart
paper and ask them to make a list of all the exercise activities they can think of.
Whats Walk around the room to assist.
Exercise? 2. Ask one group to present their chart to the class, and subsequent groups to add
any activities not covered by the previous groups. Check for spelling.
3. If they have not included activities that burn calories, add some to the list (ex.:
raking leaves, cleaning the bathroom, vacuuming, mopping the floor, washing
the windows, dancing, walking, playing an active game with your children,
painting a room, running after a toddler, gardening, swimming).
Activity 2 1. As a class, generate a list of 10 questions about exercise habits and beliefs. Try
to ensure that some of the questions include Why? (Some possible questions:
Partner Do you exercise regularlywhy or why not? Do you think exercise is
Interview importantwhy or why not? How often do you exercise? Whats your
favorite exercise? What are some reasons you dont exercise?)
2. Ask the class to work with a partner to answer the 10 questions from #1, if
possible working with someone who does not speak their native language. As
they do this, walk around to monitor their answers and to stimulate discussion.
If you provide any significant vocabulary or structural assistance, share it later
with the class.

3. Ask each person to share one of their partners responses that is different from
their own. You may wish to write on the board: My partner___________, but
I _________. Model the activity first (ex.: My partner exercises every day,
but I only exercise on the weekend.).
Activity 3 Either in small groups or as a class, generate a list of reasons to exercise. Add any
of the following reasons that the class does not mention:
Reasons to
Regulate blood pressure
Exercise Maintain or lose weight
Improve your mood (help prevent depression)
Protect against some cancers
Prevent some chronic diseases, such as diabetes
Improve circulation
Improve mental alertness
Activity 4 1. Tell the class there are 4 main components (parts) of exercise (Cardio, Strength,
Stretching, Balance). Ask learners if they know their names.
Types of 2. Write on the board: 1. Cardio. Ask if anyone knows what it is. If not, explain:
Exercise Cardio exercise makes our hearts beat faster. Look at the charts of exercises
from Activity 1. Ask the learners to tell you which activities are examples of
Cardio exercise (ex.: running, brisk walking, swimming, basketball, climbing
stairs).
3. Write on the board: 2. Strength. Ask if anyone knows what this means. If not
explain: Strength exercises make our muscles strong. Ask the learners to tell
you which activities on their charts are examples of Strength exercises (ex.:
lifting weights, some yoga, carrying heavy boxes).
4. Write on the board: 3. Stretching. Ask if anyone knows what this means. If not
explain: Stretching exercises improve our ability to bend (flexibility). Ask the
learners to give an example of Stretching exercise (ex.: yoga, tai chi, stretch
classes).
(NOTE: Some exercises may appear in more than one category.)
5. Listening: Ask learners to listen to the recording about cardio, strength and
stretching. Ask them to write down one fact they hear about each type of
exercise. Pause the CD after each one:
(1) Have you ever seen someone walking briskly or jogging though
the park? Next time, go closer. Walk or jog along with the person.
Can you hear her deep breathing? Most likely her breathing is
becoming faster, her heart beating hard increasing the amount of
oxygen in her blood. Can you guess what type of exercise is this?
If you said cardio, you are right.
(2) What do you think strength exercises do? You probably think,
they make the muscles strong. But did you know these exercises
also help burn calories and reduce body fat? Weight lifting, push
ups, and stomach crunches are strength exercises.

(3) Do you want to increase your flexibility and improve your joints
functions? How about reducing stress and preventing injury? And
as an added bonus, assist with your posture and circulation?
Then get ready for stretching exercises. Join a yoga or tai chi
class. Or check out a library book on stretchingyou can always
stretch alone in the privacy of your own home!
Activity 5 1. Tell the class there is one more component of exercise: Balance. Check that
they know the meaning of this word.
Balance 2. Ask everyone to stand up and lift one legand close their eyes. Ask: Was that
easy or hard?
3. Ask: Why is balance important? (It prevents injury and falls, especially
important for older adults.)
Activity 6 1. Write the word Barriers on the board. Ask learners what it means. Ask them to
think about some of the barriers they have to exercise, and to write down (not
Barriers to discuss) a few of them. Cut out the Barriers to Exercise activity strips, and give
Exercise one strip apiece to pairs or small groups of learners.
2. Ask each pair/group to come up with at least 3 possible solutions to their
barrier. Monitor their work.
3. Hand out the excerpts from the Tips to Help You Get Active publication
(http://win.niddk.nih.gov/publications/PDFs/tipsactive.pdf) that correspond to
each pair/groups exercise barrier. Ask them to underline solutions that are
different from those they came up with in #2, and add them to their list.
4. Ask each pair/group to present their list to the class. Write their solutions on the
board.
5. Hand out Worksheet 13a, Health Barriers. Read and discuss as a class.
6. Ask learners to reflect on their personal barriers to exercise, which they listed in
#1. Is there one example from this activity that might help them? In the space
provided on the worksheet, ask learners to write down one solution for
themselves, and for volunteers to share their barriers and personal goals with
the class.
(NOTE: Every student need not share. This should be voluntary, by those who
wish to share their goals.)
Activity 7 1. Hand out Worksheet 13b, Stretching Photo Match. Tell the learners they will be
hearing an exercise recording about stretching. Ask the learners to number the
Stretching pictures as they hear about them. Check with a partner.
(Listening) 2. Hand out the stretching cloze worksheet, 13c. Ask the class to fill in the missing
words, and then check as a class.

3. Ask the learners to stand up, and follow along with the stretching CD!
Lets begin in a standing position. Lift your arms up as you

breathe in. Lower your arms as you exhale. Again, lift your arms
up, breathing in. Lower your arms as you exhale.
Side stretch Separate your legs. Now inhale and bend to your right. Exhale.
Your left arm is overhead, your right arm is on your thigh. Stay
there. Breathe in, exhale, and stretch more. Again, breathe in,
exhale, and stretch. Come back up.
Lets go to the left. Your right arm is overhead, your left arm is on
your thigh. Breathe in and exhale. Again, breathe in and exhale.
Come back up.
Neck stretch Drop your head to the right. Try not to move your shoulders!
Breathe in and exhale. Breathe in and exhale. Come back up.
Drop your head to the left. Breathe in and exhale. Breathe in and
exhale.
Hip stretch Hold your left thigh. Bring your knee toward your chest. Keep
your back straight! Breathe in and exhale. Breathe in and exhale.
Lower your leg.
Hold your right thigh. Bring your right knee toward your chest.
Breathe in and exhale. Breathe in and exhale. Lower your leg.
Back of legs stretch Bend forward. Your body should look like a table.
Place your hands on your thighs and push back. Breathe in and
exhale. Breathe in and exhale.
Activity 8 Ask the class to share one new thing they learned about exercise and/or what they
learned today.
Conclusion
Assessment Administer the quiz, Nutrition and Exercise. Check as a class.

Health Barriers
Barrier: I have a health problem (diabetes, heart
disease, asthma, arthritis) that I do not
want to make worse.
Solutions: Talk with your health care professional.

Most health problems are helped by physical
activity. Find out what physical activities you
can safely do and follow advice about length
and intensity of workouts.
Start slowly. Take it easy at rst and see

how you feel before trying more challenging
workouts. Stop if you feel out of breath, dizzy,
faint, or nauseated, or if you have pain.
Barrier: I have an injury and do not know what

physical activities, if any, I can do.

Ask your physician or physical therapist
about what physical activities you can safely
perform. Follow advice about length and
intensity of workouts.

workouts. Stop if you feel pain.
Worksheet 13a Health Barriers to Physical Activity 1 6

Work with a personal trainer. A

knowledgeable personal trainer should be
able to help you design a tness plan around
your injury.
What can I do to break

through my roadblocks?
What are the top two or three roadblocks to
physical activity that you face? What can you
do to break through these barriers? Use this
space to write down the barriers you face and
solutions you can use to overcome them.
Barrier 1:
Solutions:

Barrier 2:
Solutions:
Barrier 3:
Solutions:

Listen to the woman talking about stretching. Put numbers next to the exercise she talks about.
Worksheet 13b Stretching Photo Match 9

Teachers Version
Lets begin in a standing position. Lift your arms up as you breathe in. Lower your arms as
you exhale. Again, lift your arms up, breathing in. Lower your arms as you exhale.
Side stretch
Separate your legs. Now inhale and bend to your right. Exhale. Your left arm is overhead;
your right arm is on your thigh. Stay there. Breathe in, exhale and stretch more. Again.
Breath in, exhale and stretch. Come back up.
Lets go to the left. Your right arm is overhead, your left arm is on your thigh. Breathe in and
exhale. Again breathe in and exhale. Come back up.
Neck stretch
Drop your head to the right. Try not to move your shoulders! Breathe in and exhale. Breathe
in and exhale. Come back up.
Drop your head to the left. Breathe in and exhale. Breathe in and exhale.
Hip stretch
Hold your left thigh. Bring your knee toward your chest. Keep your back straight! Breathe in
and exhale. Breathe in and exhale. Lower your leg.
Hold your right thigh. Bring your right knee toward your chest. Breathe in and exhale.
Breathe in and exhale. Lower your leg.
Back of Legs stretch

Bend forward. Your body should look like a table. Place your hands on your thighs and
push back. Breathe in and exhale. Breathe in and exhale.
Worksheet 13c Stretching Cloze Activity (Teacher) 10

Barriers to Exercise (cut up and give one strip to each group)
Im too busy to exercise. 1
Its hard to get started. Im not motivated. 2
Exercise is boring. 3
I worry about getting hurt. 4
I have to take care of my kids! I cant exercise. 5
I dont like sports. 6
Im worried about exercising alone. 7
Barriers to Exercise Activity Strips 11

Personal Barriers
Barrier: Between work, family, and other demands,
I am too busy to exercise.
Solutions: Make physical activity a

priority. Carve out some
time each week to be
active and put it on your
calendar. Try waking up a
half-hour earlier to walk,
scheduling lunchtime
workouts, or taking an
evening tness class.
Build physical activity into your routine

chores. Rake the yard, wash the car, or do
energetic housework. That way you do what
needs to get done and move around too.
Make family time physically active. Plan a

weekend hike through a park, family softball
game, or an evening walk around the block.
Barriers to Exercise 1 (Im too busy to exercise.) 12

Barrier: I think my weight is ne, so I am not

motivated to exercise.
Solutions: Think about the other health benets of

physical activity. Regular physical activity
may help lower cholesterol and blood
pressure, and lower your odds of having heart
disease, type 2 diabetes, or cancer. Research
shows that people who are overweight, active,
and t live longer than people who are not
overweight but are inactive, and unt. Also,
physical activity may lift your mood and
increase your energy level.
Do it just for fun. Play a team sport, work

in a garden, or learn a new dance and make
getting t something fun.
Train for a charity event. You can work to

help others while you work out.
Barriers to Exercise 2 (Its hard to get started. Im not motivated.) 13

Barrier: Getting on a treadmill or stationary bike is

boring.
Solutions: Meet a friend for workouts. If your buddy

is on the next bike or treadmill, your workout
Mac in will be less boring.
Tucson,
Watch TV or listen to music or a book
Arizona,
on tape while you walk or pedal indoors.
says, I
Check out music or books on tape from your
would take
local library.
walks in the
morning
Get outside. A change in scenery can relieve
and see a
your boredom.
lot of birds.
If you are
Now I bring
riding a bike
my camera
outside, be
along and
sure to wear
get some
a helmet and
great shots
learn safe
of birds.
rules of the
Taking
road. For more
pictures
information
makes
about bike
walking
safety, read
more fun.
Bike Safety
I don t get
Tips from
bored. I mail
the American
my pictures
Academy of Family Physicians
to my
(http://familydoctor.org/692.xml).
grandson
and he
enjoys
them.
5
Barriers to Exercise 3 (Exercise is boring.) 14

Barrier: I am afraid I will hurt myself.
Solutions: Start slowly. If you are starting a new

physical activity program, go slow at the start.
Even if you are doing an activity that you once
did well, start up again slowly to lower your
risk of injury or burnout.
Choose moderate-intensity physical

activities. You are not likely to hurt yourself
by walking 30 minutes per day. Doing
vigorous physical activities may increase
your risk for injury, but moderate-intensity
physical activity is low risk.
Take a class. A knowledgeable group tness

instructor should be able to teach you how
to move with proper form and lower risk for
injury. The instructor can watch your actions
during class and let you know if you are doing
things right.
Choose water workouts. Whether you swim

laps or try water aerobics, working out in the
water is easy on your joints and helps reduce
sore muscles and injury.
Work with a personal trainer. A certied

personal trainer should be able to show
you how to warm up, cool down, use tness
equipment like treadmills and weight-training
machines, and use proper form to help lower
your risk for injury. Personal training sessions
may be cheap or costly, so nd out about fees
before making an appointment.
Barriers to Exercise 4 (I worry about getting hurt.) 15

Barrier: I do not have anyone to watch my kids

while I work out.
Solutions: Do something physically active with your

kids. Kids need physical activity too. No
matter what age your kids are, you can nd
an activity you can do together. Dance to
music, take a walk, run around the park, or
play basketball or soccer together.
Take turns with another parent to watch

the kids. One of you minds the kids while the
other one works out.
Hire a baby-sitter.
Look for a tness or community center

that offers childcare. Centers that have
childcare are becoming more popular. Cost
and quality vary, so get all the information up
front.
Barriers to Exercise 5 (I have to take care of my kids! I cant exercise.) 16

your risk for injury. Personal training sessions

may be cheap or costly, so nd out about fees
before making an appointment.
Barrier: I have never been into sports.
Solutions: Find a physical activity that you enjoy. You

do not have to be an athlete to benet from
physical activity. Try yoga, hiking, or planting
a garden.
Choose an activity that you can stick with,

like walking. Just put one foot in front of
the other. Use the time you spend walking to
relax, talk with a friend or family member, or
just enjoy the scenery.
Barriers to Exercise 6 (I dont like sports.) 17

Barrier: I do not feel safe exercising by myself.
Solutions: Join or start a walking group. You can enjoy

added safety and company as you walk.
Take an exercise class at a nearby tness

or community center.
Work out at home. You don t need a lot of

space. Turn on the radio and dance or follow
along with a tness show on TV.
11
Barriers to Exercise 7 (Im worried about exercising alone.) 18

Date______________________________ Name_________________________
Location___________________________ ID#__________________________
Sessions 11, 12 and 13

Nutrition and Exercise
Check True or Not True for these questions:
1. To lose weight, you should not eat any fat.

True Not True
2. Obesity is not a problem for children.

True Not True
3. Taking a fast walk is a good type of cardio exercise.

True Not True
4. Vegetables have a lot of protein.

True Not True
5. If you have a health problem, check with your doctor about exercising.
True Not True
Assessment Sessions 1113 19

Weight-control Information Network

WIN
o Help
T ips t t Active
You Ge
Tips to Help You Get Active (National Institutes of Health) 1

U.S. Department of Health
and Human Services
NATIONAL INSTITUTES OF HEALTH
NIH Publication No. 06-5578

April 2006
21
20
s to Help
T ip t Active
You Ge
Some people
are active every
ou know that physical activity is day. You see Regular physical activity may also help prevent or delay the
good for you. So what is stopping them walking onset of chronic diseases like type 2 diabetes, heart disease,
Y you from getting out there and high blood pressure, stroke, and colon cancer. If you have
through your
getting at it? Maybe you think that working one of these health problems, physical activity may improve
out is boring, joining a gym is costly, or neighborhood,
your condition.* Regular physical activity may also increase
doing one more thing during your busy day carrying a gym your energy and boost your mood.
is impossible. Physical activity can be part bag to work, or
of your daily life. This booklet can help you * If you are a man and over age 40 or a woman and over age 50,
running around or have a chronic health problem, talk to your health care provider
get moving by offering ideas to beat your
before starting a vigorous physical activity program. You do not
roadblocks to getting active. the park. How
need to talk to your provider before starting an activity like walking.
do people make
Why should I be physically regular physical

What is standing in my way?
active? activity a part
Would you like to do more physical activity but do not know
of their lives?
You may know that regular physical activity how to make it a part of your life? This booklet describes
can help you control your weight. But do Throughout some common barriers to physical activity and ways to
you know why? Physical activity burns this booklet you overcome them. After you read them, try writing down the
calories. When you burn more calories than will hear from top two or three barriers that you face on pages 13 and 14.
you eat each day, you will take off pounds. Then write down solutions that you think will work for you.
people who have
You can also avoid gaining weight by You can make regular physical activity a part of your life!
balancing the number of calories you burn done it. Maybe
with the number of calories you eat. their stories will Can you use any of these ideas to become more physically active?
inspire you.
1 2
21
Personal Barriers Find another time during the day to work

out. If evening workouts are not for you, then
Barrier: Between work, family, and other demands, try a bike ride before breakfast or a walk at
I am too busy to exercise. lunchtime.
Solutions: Make physical activity a Sneak physical activity into your days.
priority. Carve out some Take stairs instead of elevators, park further
time each week to be away in parking lots, and walk in place while
active and put it on your watching TV.
calendar. Try waking up a
half-hour earlier to walk,
scheduling lunchtime
Barrier: I think my weight is ne, so I am not
workouts, or taking an
motivated to exercise.
evening tness class.
Solutions: Think about the other health benets of
Build physical activity into your routine
physical activity. Regular physical activity
chores. Rake the yard, wash the car, or do
may help lower cholesterol and blood
energetic housework. That way you do what
pressure, and lower your odds of having heart
needs to get done and move around too.
disease, type 2 diabetes, or cancer. Research
Make family time physically active. Plan a shows that people who are overweight, active,

weekend hike through a park, family softball and t live longer than people who are not
game, or an evening walk around the block. overweight but are inactive, and unt. Also,
physical activity may lift your mood and
increase your energy level.
Barrier: By the end of a long day, I am just too tired Do it just for fun. Play a team sport, work
to work out. in a garden, or learn a new dance and make
getting t something fun.
Solutions: Break your workout into three 10-minute
segments each day. Taking three short walks Train for a charity event. You can work to
during the day may seem easier and less help others while you work out.
tiring than one 30-minute workout, and is just
as good for you.
3 4
22
Barrier: Getting on a treadmill or stationary bike is

Barrier: I am afraid I will hurt myself.
boring.
Solutions: Meet a friend for workouts. If your buddy Solutions: Start slowly. If you are starting a new
is on the next bike or treadmill, your workout physical activity program, go slow at the start.
Mac in will be less boring. Even if you are doing an activity that you once
Tucson, did well, start up again slowly to lower your
Watch TV or listen to music or a book risk of injury or burnout.
Arizona,
on tape while you walk or pedal indoors.
says, I
Check out music or books on tape from your Choose moderate-intensity physical
would take
local library. activities. You are not likely to hurt yourself
walks in the
by walking 30 minutes per day. Doing
morning
Get outside. A change in scenery can relieve vigorous physical activities may increase
and see a
your boredom. your risk for injury, but moderate-intensity
lot of birds.
If you are physical activity is low risk.
Now I bring
riding a bike
my camera Take a class. A knowledgeable group tness
outside, be
along and instructor should be able to teach you how
sure to wear
get some to move with proper form and lower risk for
a helmet and
great shots injury. The instructor can watch your actions
learn safe
of birds. during class and let you know if you are doing
rules of the
Taking things right.
road. For more

pictures
information
makes Choose water workouts. Whether you swim
about bike
walking laps or try water aerobics, working out in the
safety, read
more fun. water is easy on your joints and helps reduce
Bike Safety
I don t get sore muscles and injury.
Tips from
bored. I mail
the American Work with a personal trainer. A certied
my pictures
Academy of Family Physicians personal trainer should be able to show
to my
(http://familydoctor.org/692.xml). you how to warm up, cool down, use tness
grandson
and he equipment like treadmills and weight-training
enjoys machines, and use proper form to help lower
them.
5 6
23
your risk for injury. Personal training sessions Check out your local recreation or
may be cheap or costly, so nd out about fees community center. These centers may cost
before making an appointment. less than other gyms, tness centers, or health
clubs.
Choose physical activities that do not

Barrier: I have never been into sports. require any special gear. Walking requires
only a pair of sturdy shoes. To dance, just turn
Solutions: Find a physical activity that you enjoy. You on some music.
do not have to be an athlete to benet from
physical activity. Try yoga, hiking, or planting
a garden.
Barrier: I do not have anyone to watch my kids
Choose an activity that you can stick with, while I work out.
like walking. Just put one foot in front of
Solutions: Do something physically active with your
the other. Use the time you spend walking to
kids. Kids need physical activity too. No
relax, talk with a friend or family member, or
matter what age your kids are, you can nd
just enjoy the scenery.
an activity you can do together. Dance to
music, take a walk, run around the park, or
play basketball or soccer together.

Barrier: I do not want to spend a lot of money to
join a gym or buy workout gear. Take turns with another parent to watch
the kids. One of you minds the kids while the
Solutions: Choose free activities. Garden, take your other one works out.
children to the park to play, lift plastic milk
jugs lled with water or sand, or take a walk. Hire a baby-sitter.
Find out if your job offers any discounts Look for a tness or community center
on memberships. Some companies get lower that offers childcare. Centers that have
membership rates at tness or community childcare are becoming more popular. Cost
centers. Other companies will even pay for and quality vary, so get all the information up
part of an employee s membership fee. front.
7 8
24
John from Chicago says, When I moved to Chicago, I joined a

basketball team that some people in my ofce put together.
Place Barriers
It s been great for building relationships with co-workers and
getting rid of stress. We are all of different ages and abilities, but
Barrier: My neighborhood does not have sidewalks.
we are competitive too. It is social and fun.
Solutions: Find a safe place to walk. Instead of walking
Barrier: My family and friends are not physically in the street, walk in a friend or family
active. member s neighborhood that has sidewalks.
Walk during your lunch break at work. Find
Solutions: Do not let that stop you. Do it for yourself. out if you can walk at a local school track.
Enjoy the rewardssuch as better sleep, a
happier mood, more energy, and a stronger Work out in the yard. Do yard work or wash
bodyyou get from working out. the car. These count as physical activity too.
Join a class or sports league where people

count on you to show up. If your basketball
team or dance partner counts on you, you will Barrier: The winter is too cold/summer is too hot to
not want to miss a workout, even if your family be active outdoors.
and friends are not involved.
Solutions: Walk around the mall.
Join a tness or community center. Find

Barrier: I would be embarrassed if my neighbors or one that lets you
friends saw me exercising. pay only for the
months or classes
Solutions: Ask yourself if it really matters. You are doing you want, instead
something positive for your health and that is of the whole year.
something to be proud of. You may even inspire
others to get physically active too. Exercise at home.
Work out to tness
Invite a friend or neighbor to join you. You videos or DVDs.
may feel less self-conscious if you are not alone. Check a different
one out from the
Go to a park, nature trail, or tness or library each week for variety.
community center to be physically active.
9 10
25
Jennifer from Detroit says, I needed to nd something to do to

keep off the extra 5 pounds I gain every winter. I didn t feel like Health Barriers
doing anything after work, when it is already dark. So, I started
working out at a tness center near my ofce at lunchtime. I do Barrier: I have a health problem (diabetes, heart
disease, asthma, arthritis) that I do not
the treadmill and lift weights 3 days a week. It makes me feel
want to make worse.
great. Also, I don t pay for my membership during the summer,
when I d rather be outside. Solutions: Talk with your health care professional.
Most health problems are helped by physical
activity. Find out what physical activities you
Barrier: I do not feel safe exercising by myself. can safely do and follow advice about length
and intensity of workouts.
Solutions: Join or start a walking group. You can enjoy
added safety and company as you walk.
workouts. Stop if you feel out of breath, dizzy,
faint, or nauseated, or if you have pain.
Barrier: I have an injury and do not know what

physical activities, if any, I can do.

Ask your physician or physical therapist
about what physical activities you can safely
perform. Follow advice about length and
intensity of workouts.
Take an exercise class at a nearby tness
or community center. Start slowly. Take it easy at rst and see
Work out at home. You don t need a lot of
workouts. Stop if you feel pain.
space. Turn on the radio and dance or follow
along with a tness show on TV.
11 12
26
Work with a personal trainer. A

knowledgeable personal trainer should be Barrier 2:
able to help you design a tness plan around
your injury.
Solutions:
What can I do to break

through my roadblocks?
What are the top two or three roadblocks to
physical activity that you face? What can you
do to break through these barriers? Use this
space to write down the barriers you face and
solutions you can use to overcome them.
Barrier 1: Barrier 3:

Solutions: Solutions:
13 14
27
What s next? See your health care provider if

necessary.
You have thought about ways to beat your
roadblocks to physical activity. Now, create If you are a man and over age 40 or a woman
your road map for adding physical activity to
your days in the following three steps.
2 and over age 50, or have a chronic health
problem such as heart disease, high blood
pressure, diabetes, osteoporosis, or obesity,
Know your goal. talk to your health care provider before
starting a vigorous physical activity program.
Set up short-term goals, like walking 10 You do not need to talk to your provider
1 minutes a day, 3 days a week, and try to before starting an activity like walking.
build up to at least 30 minutes of moderate-
intensity physical activity on most days of the
weekor preferably, every day of the week.
Moderate-intensity physical activity makes Answer questions about how physical
activity will t into your life.
you breathe harder, but you should still have
enough breath to carry on a conversation. Think about answers to the following four
You may need to be physically active for more questions. You can write your answers down
than 30 minutes a day to help you lose and 3 on page 18 or on another sheet of paper.
keep off extra weight. Your answers will be your road map to your
physical activity program.

Track your
progress by writing What physical activities will you do? List
down your goals the activities you would like to do, such as
and what you have walking, energetic yard work or housework,
done each day, joining a sports league, exercising with a
including the type video, dancing, swimming, bicycling, or taking
of activity and how a class at a tness or community center.
long you spent Think about sports or other activities that you
doing it. Seeing enjoyed doing when you were younger. Could
your progress in you enjoy one of these activities again?
black-and-white can
help keep you motivated.
15 16
28
What physical activities will you do?
When will you be physically active? List the

days and times you could do each activity on
your list, such as rst thing in the morning,
during lunch break from work, after dinner, or
on Saturday afternoon. Look at your calendar
or planner to nd the days and times that
work best.
When will you be physically active?
Who will remind you to get off the couch?

List the peopleyour spouse, sibling, parent,
or friendswho can support your efforts to
become physically active. Give them ideas Who will remind you to get off the couch?
about how they could be supportive, like
offering encouraging words, watching your
kids, or working out with you.

When will you start your physical activity
When will you start your physical activity program?
program? Set a date when you will start
getting active. The date might be the rst
meeting of an exercise class you have signed
up for, or a date you will meet a friend for
a walk. Write the date on your calendar.
Then stick to it. Before you know it, physical
activity will become a regular part of your life.
17 18
29
Additional Resources Weight-control Information Network

For more ideas about how physical activity can help you 1 WIN WAY
control your weight, read WIN s fact sheet Physical Activity Bethesda, MD 20892-3665
and Weight Control. Phone: (202) 828-1025
Toll-free number: 1-877-946-4627
If you are looking for tips about eating well and adding FAX: (202) 828-1028
physical activity to your life, read Healthy Eating and Email: WIN@info.niddk.nih.gov
Physical Activity Across Your Lifespan: Tips for Adults Internet: http://www.win.niddk.nih.gov
from WIN. Available in English and Spanish.
The Weight-control Information Network (WIN) is a service
of the National Institute of Diabetes and Digestive and Kidney
For tips about starting a walking program, read
Diseases of the National Institutes of Health, which is the Federal
Walking . . . A Step in the Right Direction from WIN. Government s lead agency responsible for biomedical research
Available in English and Spanish. To nd out about on nutrition and obesity. Authorized by Congress (Public Law
103-43), WIN provides the general public, health professionals,
walking groups in your area, visit the American Volkssport
the media, and Congress with up-to-date, science-based health
Association s website at http//www.ava.org. If you are information on weight control, obesity, physical activity, and
already the member of a walking group, you may be related nutritional issues.
interested to learn about America on the Move, a national
initiative that encourages active living and healthy eating. Publications produced by WIN are reviewed by both NIDDK
scientists and outside experts. This publication was also reviewed
Information for walking groups is posted on the initiative s by Steven Blair, P.E.D., President and Chief Executive Ofcer,
website at http://www.americaonthemove.org. Cooper Institute; John Jakicic, Ph.D., Chair, Department of Health

and Physical Activity and Director, Physical Activity and Weight
Management Research Center, University of Pittsburgh; and David
If you are a very large person and want to get t, read Kelley, M.D., Professor of Medicine and Director, Obesity and
Active at Any Size from WIN. Nutrition Research Center, University of Pittsburgh.
This publication is not copyrighted. WIN encourages users of this

brochure to duplicate and distribute as many copies as desired.
This publication is also available at http://www.win.niddk.nih.gov.

http://www.win.niddk.nih.gov.
19 20
30

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Intermediate Adult Learner

ENGLISH FOR YOUR HEALTH ESOL Program

13 FITNESS & EXERCISE 1

Teacher Notes For additional information, visit:

Objectives Talk about exercise habits and beliefs.

Materials Needed Chart Paper

13 FITNESS & EXERCISE 2

13 FITNESS & EXERCISE 3

13 FITNESS & EXERCISE 4

Lets begin in a standing position. Lift your arms up as you

Assessment Administer the quiz, Nutrition and Exercise. Check as a class.

13 FITNESS & EXERCISE 5

Solutions: Talk with your health care professional.

Start slowly. Take it easy at rst and see

Barrier: I have an injury and do not know what

Solutions: Talk with your health care professional.

Start slowly. Take it easy at rst and see

Worksheet 13a Health Barriers to Physical Activity 1 6

Work with a personal trainer. A

What can I do to break

Worksheet 13a Health Barriers to Physical Activity 2 7

Worksheet 13a Health Barriers to Physical Activity 3 8

Worksheet 13b Stretching Photo Match 9

Back of Legs stretch

Worksheet 13c Stretching Cloze Activity (Teacher) 10

Barriers to Exercise (cut up and give one strip to each group)

Im too busy to exercise. 1

Its hard to get started. Im not motivated. 2

I worry about getting hurt. 4

I have to take care of my kids! I cant exercise. 5

I dont like sports. 6

Im worried about exercising alone. 7

Barriers to Exercise Activity Strips 11

Solutions: Make physical activity a

Build physical activity into your routine

Make family time physically active. Plan a

Barriers to Exercise 1 (Im too busy to exercise.) 12

Barrier: I think my weight is ne, so I am not

Solutions: Think about the other health benets of

Do it just for fun. Play a team sport, work

Train for a charity event. You can work to

Barriers to Exercise 2 (Its hard to get started. Im not motivated.) 13

Barrier: Getting on a treadmill or stationary bike is

Solutions: Meet a friend for workouts. If your buddy

Barriers to Exercise 3 (Exercise is boring.) 14

Barrier: I am afraid I will hurt myself.

Solutions: Start slowly. If you are starting a new

Choose moderate-intensity physical

Take a class. A knowledgeable group tness

Choose water workouts. Whether you swim

Work with a personal trainer. A certied

Barriers to Exercise 4 (I worry about getting hurt.) 15

Barrier: I do not have anyone to watch my kids

Solutions: Do something physically active with your

Take turns with another parent to watch

Look for a tness or community center

Barriers to Exercise 5 (I have to take care of my kids! I cant exercise.) 16

your risk for injury. Personal training sessions

Barrier: I have never been into sports.

Solutions: Find a physical activity that you enjoy. You

Choose an activity that you can stick with,

Barriers to Exercise 6 (I dont like sports.) 17

Barrier: I do not feel safe exercising by myself.