Wellness 101 Week 2 / 3

EXERCISE
This course is intended for informational purposes on how to create or improve an exercise routine.
The application of this information may need to be curtailed to meet your individual needs. Contact
your physician prior to making any changes.

COURSE OVERVIEW & ACTIVE DISCUSSION (20 MINUTES)

The intention of this course is to provide attendees with a starting point for general
health improvement techniques.
Discuss different methods of exercise, i.e. cardiovascular versus muscular
endurance.
Discuss weight loss and caloric deficits.

EXERCISE GUIDELINES (15 MINUTES)

The Center for Disease Control makes the following recommendations for each age
group (2015):

 Children & Young Adults (ages 6-17): 60 minutes, 3 times per week of
cardiovascular, muscular endurance, and bone strengthening activity each.
 Adults (ages 18-64): at a minimum, 150 minutes of moderate intensity activity
or 75 minutes of vigorous intensity activity. For even better health results,
double these amounts. All adults should also include muscle-strengthening
activities on 2 or more days a week.
 Older adults (64+): follow adult guidelines with modifications to reduce risk for
falls. They should also integrate exercise to improve their balance.

SMALL GROUP DISCUSSION: 15 MINUTES

Break into groups of 3-4 people and discuss exercises that different categories could
perform. Instructor should listen for discussion and hear things such as basketball, kickball,
tag, weight lifting, running, walking, pilates, yoga, swimming, or biking.

EXERCISE: 20 MINUTES
 Let’s integrate last week’s lesson with food and take a guess at how much of each
exercise will need to be done to burn off a certain food for a 170 lbs person (Previa
Health, n.d.).
Food Calorie Running Jump Basketball Walk
Total Rope
3.5 oz chicken 165 17 mins 21 mins 26 mins 73 mins
breast
12 oz soda 138 15 mins 17 mins 22 mins 61 mins
Hard boiled egg 74 8 mins 9 mins 12 mins 33 mins
McDonald’s 10 420 45 mins 52 mins 67 mins 185 mins
piece chicken
nuggets
Medium vanilla 660 70 mins 81 mins 106 mins 291 mins
shake

ADVANTAGES OF EXERICSE/WRAP-UP (20 MINS)

Active discussion amongst students. Discuss how aerobic and
anaerobic exercise reduces risk for obesity and other diseases, improves
mental acuity and improved immune system response. Steer students
towards discussion amongst all ages and look for:
Pros: heart health, more energy, better sleep, risk for inflammatory disease and
diabetes lessened, stress reduction

REFERENCES
Center for Disease Control. (2015). Dietary guidelines for Americans 2015-2020,
appendix 1. Retrieved from https://health.gov/sites/default/files/2019-09/2015-
2020_Dietary_Guidelines.pdf
Previa Health. (n.d.). Exercise caloric expenditures. Retrieved from
https://www.prevea.com/Prevea/media/PDFs/WellnessResources/Calorie-
expenditure-sheet.pdf