University of

Michigan

For patients with

Non-Alcoholic Fatty
Liver Disease
 Table of Contents

Section Page Number

Week 1 1
Week 2 2-7
Week 3 8
Week 4 9-14
Week 5 15
Week 6 16-21
Week 7 22
Week 8 23-28
Week 9 29
Week 10 30-35
Week 11 36
Week 12 37-42
Challenge 43-44
exercises
Fitness Logs 45-46
 Welcome to your very first week of the NAFLD Fitness Program!

What to expect for the 12-week program

Weekly nutrition education Connect with new people

Bi-weekly physical activity Learning the best way to

sessions treat our bodies

To get our bodies moving more for this first week of

the fitness program, go on a walk for 10 minutes each
day. Up for the challenge? Let's go!

Daily Walk Challenge

Go on a walk for 10 minutes each day this week.

Week 1
Page 1
 Shoulder Stretch
1 In a seated position, lift your hands over
your head and reach towards the sky.
10 repetitions up and down

Head side-to-side
2 Head up and down
In a seated position, slowly move your head to
each side. Then move your head up and down
to stretch your neck towards the sky and down
to the ground.
10 repetitions to each side
10 repetitions up and down

Neck Stretch
3 In a seated position, place your hand on your
head and gently pull until a stretch is felt.
Complete on both sides.
10 stretches to each side

Week 2
Page 2
 Leg Extension
4 In a seated position, slowly lift one leg off
of the ground straight in front of you and
then return to a regular seated position.
Complete on each side and alternate.
10 extensions to each side

Fold Over
5 In a seated position, slowly fold over your body
to reach for your toes to stretch your back.
5 repetitions

01 TIP
These five chair stretches are great for doing right when you wake
up in the morning as well as before you go to sleep. These
stretches are a great way to make your body feel good!

Week 2
Page 3
 1 3
Side Arm Raise
1 In a seated position, raise your arms out to
the side and then above your head in a
repeated motion. Similar to a jumping jack
without using your legs. 
2 x 5 repetitions (complete 5 repetitions, 2
take a break, and then complete 5 more
repetitions)

Arm Circles
2 In a seated position, bring your arms to the side
and slowly make circles in the air. Complete the
circles forwards and then backwards.
10 repetitions forward
10 repetitions backwards

Side view

March in Place
3 In a seated position, march in place. Slowly lift
your left foot off of the ground and alternate
with your right foot.   
2 x 10 repetitions (complete 10 repetitions,
take a break and then complete 10 more
repetitions)

Week 2 Front view

Page 4
 Air Punches
4 In a seated position, alternate punching
the air in front of you with each arm.
2 x 10 repetitions

Front View

Marching with Arms

5 In a seated position, march in place and move
your arms back and forth. Slowly lift your left
foot off the ground and alternate with your right
foot. As your left foot comes off of the ground,
swing your right arm forward. When you switch
to your right foot, swing your left arm forward.
Continue alternating.
2 x 10 repetitions

Side View

02 TIP
Since it is the very first week of the program, don't feel frustrated if
some of the exercises are challenging. You will improve with
practice. Keep it up!

Week 2
Page 5
 Step Out
1 In a standing position, alternate
stepping your foot out to the left side and
then the right side. Use your chair as a
point of stability, if necessary.
2 x 10 repetitions (complete 10
repetitions, take a break, and then
complete 10 more repetitions)

Step out with Arms

2 In a standing position, alternate
stepping your foot out to the left side and then
the right side. When you step out with your left
foot, bring your left arm above your head. When
you step out with your right foot, bring your
right arm above your head. Continue
alternating.
2 x 10 repetitions Front View

Marching in Place
3 March in place. Slowly lift your left foot off of
the ground and alternate with your right foot.  If
necessary, use your chair as a point of stability.
 2 x 10 repetitions

Side View
Week 2
Page 6
 Calf Raises
4 Standing behind your chair, lightly touch
the back of the chair with your feet planted
on the ground. Slowly raise your calves and
lower them. If you feel comfortable letting
go of the chair, complete repetitions
without the chair stability for an added
challenge.
2 x 10 repetitions

Chair Squat
5 Standing in front of your sturdy chair, slowly
lower down so your bottom lightly touches the
seat. Keeping your feet grounded, stand up
slowly to complete one repetition.
2 x 10 repetitions

03 TIP
Be sure to take breaks in between exercises when you need to.
Always have a water bottle or a glass of water handy to sip on
when you are exercising.

Week 2
Page 7
 Week 2 Recap
1. Complete the entire set of exercises each day
(chair stretches, chair exercises and standing
exercises).
2. Take breaks in between exercises if you need
to.
3. Stay seated if you feel light-headed while
completing any of the exercises.
4. If you feel up to it, complete more repetitions
of the exercises for an extra challenge.
5. Pay attention to your diet. Be sure to
incorporate what you are learning in the
NAFLD nutrition class.
6. Complete your 10-minute walk each day. If
the weather does not permit you to walk
outside, try to walk in the house or a nearby
mall.
7. Be sure to log your daily exercises and daily
walks in the fitness log.
8. Keep up the great work!
 You made it through Week 2 of the NAFLD Fitness Program!
Congratulations! Keep up the great work.

For the exercises this week, go back and

complete the same exercises from Week 2.

Daily Walk Challenge

Go on a walk for 10 minutes each day this week after

completing the exercises.

04 TIP
When going on your daily walks, bring a friend or family member
with you. They will help motivate you and it is a great time to catch
up!

Week 3
Page 8
 Shoulder Stretch
1 In a seated position, lift your hands over
your head and reach towards the sky.
10 repetitions up and down

Head side-to-side
2 Head up and down
In a seated position, slowly move your head to
each side. Then move your head up and down
to stretch your neck towards the sky and down
to the ground.
10 repetitions to each side
10 repetitions up and down

Neck Stretch
3 In a seated position, place your hand on your
head and gently pull until a stretch is felt.
Complete on both sides.
10 stretches to each side

Week 4
Page 9
 Leg Extension
4 In a seated position, slowly lift one leg off
of the ground straight in front of you and
then return to a regular seated position.
Complete on each side and alternate.
10 extensions to each side

Fold Over
5 In a seated position, slowly fold over your body
to reach for your toes to stretch your back.
5 repetitions

05 TIP
If you are feeling more comfortable with these chair stretches, try
completing a few more repetitions. Stretches are a great way to
loosen your joints and muscles.

Week 4
Page 10
 1 3
Side Arm Raise
1 In a seated position, raise your arms out to
the side and then above your head in a
repeated motion. Similar to a jumping jack
without using your legs. 
2 x 5 repetitions (complete 5 repetitions, 2
take a break, and then complete 5 more
repetitions)

Arm Circles
2 In a seated position, bring your arms to the side
and slowly make circles in the air. Complete the
circles forwards and then backwards.
10 repetitions forward
10 repetitions backwards

Side view

March in Place
3 In a seated position, march in place. Slowly lift
your left foot off of the ground and alternate
with your right foot.   
2 x 10 repetitions (complete 10 repetitions,
take a break and then complete 10 more
repetitions)

Front view
Week 4
Page 11
 Air Punches
4 In a seated position, alternate punching
the air in front of you with each arm.
2 x 10 repetitions

Front View

Marching with Arms

5 In a seated position, march in place and move
your arms back and forth. Slowly lift your left
foot off the ground and alternate with your right
foot. As your left foot comes off of the ground,
swing your right arm forward. When you switch
to your right foot, swing your left arm forward.
Continue alternating.
2 x 10 repetitions

Side View

06 TIP
As you feel more comfortable with the chair exercises, try to
complete more repetitions. This is a great way to get your heart
rate up and increase your cardiovascular fitness!

Week 4
Page 12
 One Leg Lift (Right Leg)
1 In a standing position, slowly lift your right
leg to a 90 degree angle and then place
your foot back on the ground.
2 x 10 repetitions (complete 10
repetitions, take a break, and then
complete 10 more repetitions)

One Leg Lift (Left Leg)

2 In a standing position, slowly lift your left leg to
a 90 degree angle and then place your foot
back on the ground.
2 x 10 repetitions

3 Back Leg Raise

While standing behind your chair, lightly place
your hands on the back. Slowly raise one leg
back and then bring back to the ground.
Alternate lifting your right and left leg
backwards.
10 repetitions on the right leg
10 repetitions on the left leg

Week 4
Page 13
 Twist
4 In a standing position, slowly twist your
body to the right. Bring your body back to a
neutral standing position and then slowly
twist you body to the left.
2 x 10 repetitions

Side Bend
5 In a standing position, slowly bend your left arm
over your head towards the wall. Return to the
upright standing position. Complete with the
right arm next.
5 repetitions to the right
5 repetitions to the left

07 TIP
To stick with your routine, try to schedule out time each day that is
dedicated to your exercises and walking. This is a great way to
stay consistent and make exercising a habit.

Week 4
Page 14
 Week 4 Recap
1. Complete the entire set of exercises each day
(chair stretches, chair exercises and standing
exercises).
2. Take breaks in between exercises if you need
to.
3. Stay seated if you feel light-headed while
completing any of the exercises.
4. If you feel up to it, complete more repetitions
of the exercises for an extra challenge.
5. Pay attention to your diet. Be sure to
incorporate what you are learning in the
NAFLD nutrition class.
6. Complete your 10-minute walk each day. If
the weather does not permit you to walk
outside, try to walk in the house or a nearby
mall.
7. Be sure to log your daily exercises and daily
walks in the fitness log.
8. Keep up the great work!
 You made it through Week 4 of the NAFLD Fitness Program!
Congratulations! Keep up the great work.

For the exercises this week, go back and

complete the same exercises from Week 4.

Daily Walk Challenge

Go on a walk for 15 minutes each day this week after

completing the exercises.

08 TIP
Walking is a great way to get steps in during the day. Walking is
also a great way to exercise your heart and increase your
cardiovascular fitness.

Week 5
Page 15
 Shoulder Stretch
1 In a seated position, lift your hands over
your head and reach towards the sky.
10 repetitions up and down

Head side-to-side
2 Head up and down
In a seated position, slowly move your head to
each side. Then move your head up and down
to stretch your neck towards the sky and down
to the ground.
10 repetitions to each side
10 repetitions up and down

Neck Stretch
3 In a seated position, place your hand on your
head and gently pull until a stretch is felt.
Complete on both sides.
10 stretches to each side

Week 6
Page 16
 Leg Extension
4 In a seated position, slowly lift one leg off
of the ground straight in front of you and
then return to a regular seated position.
Complete on each side and alternate.
10 extensions to each side

Fold Over
5 In a seated position, slowly fold over your body
to reach for your toes to stretch your back.
5 repetitions

09 TIP
Make sure to listen to your body while you are stretching. If there
is an area that feels tight to stretch, slowly stretch this area for a
little bit longer.

Week 6
Page 17
 1 3
Side Arm Raise
1 In a seated position, raise your arms out to
the side and then above your head in a
repeated motion. Similar to a jumping jack
without using your legs. 
2 x 5 repetitions (complete 5 repetitions, 2
take a break, and then complete 5 more
repetitions)

Arm Circles
2 In a seated position, bring your arms to the side
and slowly make circles in the air. Complete the
circles forwards and then backwards.
10 repetitions forward
10 repetitions backwards

Side view

March in Place
3 In a seated position, march in place. Slowly lift
your left foot off of the ground and alternate
with your right foot.   
2 x 10 repetitions (complete 10 repetitions,
take a break and then complete 10 more
repetitions)

Week 6 Front view

Page 18
 Air Punches
4 In a seated position, alternate punching
the air in front of you with each arm.
2 x 10 repetitions

Front View

Marching with Arms

5 In a seated position, march in place and move
your arms back and forth. Slowly lift your left
foot off the ground and alternate with your right
foot. As your left foot comes off of the ground,
swing your right arm forward. When you switch
to your right foot, swing your left arm forward.
Continue alternating.
2 x 10 repetitions

Side View

10 TIP
To keep yourself accountable, find an exercise buddy! You can
both make sure you are completing your exercises daily.

Week 6
Page 19
 Step Out
1 In a standing position, alternate
stepping your foot out to the left side and
then the right side.
2 x 10 repetitions (complete 10
repetitions, take a break, and then
complete 10 more repetitions)

Butt Kickers
2 In a standing position, alternate
kicking your right foot back and then your left
foot. For an added challenge, jump while you
are alternating each leg.
2 x 10 repetitions

Wall Push
Standing arm's length from the wall, place your
palms flat on the wall. Slowly bend your arms

3
to move closer to the wall. A modified push-up.
 2 x 5 repetitions

Week 6
Page 20
 Back Leg Raise
4 While standing behind your chair, lightly
place your hands on the back. Slowly raise
one leg back and then bring back to the
ground. Alternate lifting your right and left
leg backwards.
10 repetitions on the right leg
10 repetitions on the left leg

Chair Squats
5 Standing in front of your sturdy chair, slowly
lower down so your bottom lightly touches the
seat. Keeping your feet grounded, stand up
slowly to complete one repetition.
2 x 10 repetitions

11 TIP
Try and incorporate more movement throughout the day. If you
feel like you have been sitting for a while, try to stand up and do
some stretching or chair squats.

Week 6
Page 21
 Week 6 Recap
1. Complete the entire set of exercises each day
(chair stretches, chair exercises and standing
exercises).
2. Take breaks in between exercises if you need
to.
3. Stay seated if you feel light-headed while
completing any of the exercises.
4. If you feel up to it, complete more repetitions
of the exercises for an extra challenge.
5. Pay attention to your diet. Be sure to
incorporate what you are learning in the
NAFLD nutrition class.
6. Complete your 15-minute walk each day. If
the weather does not permit you to walk
outside, try to walk in the house or a nearby
mall.
7. Be sure to log your daily exercises and daily
walks in the fitness log.
8. Keep up the great work!
 You made it through Week 6 of the NAFLD Fitness Program!
Congratulations! Keep up the great work.

For the exercises this week, go back and

complete the same exercises from Week 6.

Daily Walk Challenge

Go on a walk for 20 minutes each day this week after

completing the exercises.

12 TIP
Walking is a great way to strengthen your bones and muscles.
Walking can also help with balance and coordination

Week 7
Page 22
 Shoulder Stretch
1 In a seated position, lift your hands over
your head and reach towards the sky.
10 repetitions up and down

Head side-to-side
2 Head up and down
In a seated position, slowly move your head to
each side. Then move your head up and down
to stretch your neck towards the sky and down
to the ground.
10 repetitions to each side
10 repetitions up and down

Neck Stretch
3 In a seated position, place your hand on your
head and gently pull until a stretch is felt.
Complete on both sides.
10 stretches to each side

Week 8
Page 23
 Leg Extension
4 In a seated position, slowly lift one leg off
of the ground straight in front of you and
then return to a regular seated position.
Complete on each side and alternate.
10 extensions to each side

Fold Over
5 In a seated position, slowly fold over your body
to reach for your toes to stretch your back.
5 repetitions

13 TIP
While you are stretching, be sure to be in touch with your
breathe. Deep breathing can help lower stress in the body.

Week 8
Page 24
 1 3
Side Arm Raise
1 In a seated position, raise your arms out to
the side and then above your head in a
repeated motion. Similar to a jumping jack
without using your legs. 
2 x 5 repetitions (complete 5 repetitions, 2
take a break, and then complete 5 more
repetitions)

Arm Circles
2 In a seated position, bring your arms to the side
and slowly make circles in the air. Complete the
circles forwards and then backwards.
10 repetitions forward
10 repetitions backwards

Side view

March in Place
3 In a seated position, march in place. Slowly lift
your left foot off of the ground and alternate
with your right foot.   
2 x 10 repetitions (complete 10 repetitions,
take a break and then complete 10 more
repetitions)

Week 8 Front view

Page 25
 Air Punches
4 In a seated position, alternate punching
the air in front of you with each arm.
2 x 10 repetitions

Front View

Marching with Arms

5 In a seated position, march in place and move
your arms back and forth. Slowly lift your left
foot off the ground and alternate with your right
foot. As your left foot comes off of the ground,
swing your right arm forward. When you switch
to your right foot, swing your left arm forward.
Continue alternating.
2 x 10 repetitions

Side View

14 TIP
Sleep is an important tool for keeping our bodies
energized and healthy. Try to aim for 7 hours of sleep per
night.

Week 8
Page 26
 One Leg Lift (Right Leg)
1 In a standing position, slowly lift your right
leg to a 90 degree angle and then place
your foot back on the ground.
2 x 10 repetitions (complete 10
repetitions, take a break, and then
complete 10 more repetitions)

One Leg Lift (Left Leg)

2 In a standing position, slowly lift your left leg to
a 90 degree angle and then place your foot
back on the ground.
2 x 10 repetitions

3 Air Punches
In a standing position, alternate punching the
air in front of you with each arm.
2 x 10 repetitions

Complete while standing

Week 8
Page 27
 Back Leg Raise
4 While standing behind your chair, lightly
place your hands on the back. Slowly raise
one leg back and then bring back to the
ground. Alternate lifting your right and left
leg backwards.
10 repetitions on the right leg
10 repetitions on the left leg

Chair Squats
5 Standing in front of your sturdy chair, slowly
lower down so your bottom lightly touches the
seat. Keeping your feet grounded, stand up
slowly to complete one repetition.
2 x 10 repetitions

15 TIP
Try and incorporate more movement throughout the day. If you
feel like you have been sitting for a while, try to stand up and do
some stretching or chair squats.

Week 8
Page 28
 Week 8 Recap
1. Complete the entire set of exercises each day
(chair stretches, chair exercises and standing
exercises).
2. Take breaks in between exercises if you need
to.
3. Stay seated if you feel light-headed while
completing any of the exercises.
4. If you feel up to it, complete more repetitions
of the exercises for an extra challenge.
5. Pay attention to your diet. Be sure to
incorporate what you are learning in the
NAFLD nutrition class.
6. Complete your 20-minute walk each day. If
the weather does not permit you to walk
outside, try to walk in the house or a nearby
mall.
7. Be sure to log your daily exercises and daily
walks in the fitness log.
8. Keep up the great work!
 You made it through Week 8 of the NAFLD Fitness Program!
Congratulations! Keep up the great work.

For the exercises this week, go back and

complete the same exercises from Week 8.

Daily Walk Challenge

Go on a walk for 25 minutes each day this week after

completing the exercises.

16 TIP
Make sure to walk in designated areas for pedestrians to stay
safe. If there is a walking trail near your house, that is a great
place to start!

Week 9
Page 29
 Shoulder Stretch
1 In a seated position, lift your hands over
your head and reach towards the sky.
10 repetitions up and down

Head side-to-side
2 Head up and down
In a seated position, slowly move your head to
each side. Then move your head up and down
to stretch your neck towards the sky and down
to the ground.
10 repetitions to each side
10 repetitions up and down

Neck Stretch
3 In a seated position, place your hand on your
head and gently pull until a stretch is felt.
Complete on both sides.
10 stretches to each side

Week 10
Page 30
 Leg Extension
4 In a seated position, slowly lift one leg off
of the ground straight in front of you and
then return to a regular seated position.
Complete on each side and alternate.
10 extensions to each side

Fold Over
5 In a seated position, slowly fold over your body
to reach for your toes to stretch your back.
5 repetitions

17 TIP
Keep up the great work. You are doing an amazing job keeping up
with the exercises and trying your best!

Week 10
Page 31
 1 3
Side Arm Raise
1 In a seated position, raise your arms out to
the side and then above your head in a
repeated motion. Similar to a jumping jack
without using your legs. 
2 x 5 repetitions (complete 5 repetitions, 2
take a break, and then complete 5 more
repetitions)

Arm Circles
2 In a seated position, bring your arms to the side
and slowly make circles in the air. Complete the
circles forwards and then backwards.
10 repetitions forward
10 repetitions backwards

Side view

March in Place
3 In a seated position, march in place. Slowly lift
your left foot off of the ground and alternate
with your right foot.   
2 x 10 repetitions (complete 10 repetitions,
take a break and then complete 10 more
repetitions)

Front view
Week 10
Page 32
 Air Punches
4 In a seated position, alternate punching
the air in front of you with each arm.
2 x 10 repetitions

Front View

Marching with Arms

5 In a seated position, march in place and move
your arms back and forth. Slowly lift your left
foot off the ground and alternate with your right
foot. As your left foot comes off of the ground,
swing your right arm forward. When you switch
to your right foot, swing your left arm forward.
Continue alternating.
2 x 10 repetitions

Side View

18 TIP
Make sure you have enough space around you to move and
complete the exercises.

Week 10
Page 33
 Step Out
1 In a standing position, alternate
stepping your foot out to the left side and
then the right side.
2 x 10 repetitions (complete 10
repetitions, take a break, and then
complete 10 more repetitions)

Butt Kickers
2 In a standing position, alternate
kicking your right foot back and then your left
foot. For an added challenge, jump while you
are alternating each leg.
2 x 10 repetitions

Wall Push
Standing arm's length from the wall, place your
palms flat on the wall. Slowly bend your arms

3
to move closer to the wall. A modified push-up.
 2 x 5 repetitions

Week 10
Page 34
 Calf Raises
4 Standing behind your chair, lightly touch
the back of the chair with your feet planted
on the ground. Slowly raise your calves and
lower them. If you feel comfortable letting
go of the chair, complete repetitions
without the chair stability for an added
challenge.
2 x 10 repetitions

Chair Squat
5 Standing in front of your sturdy chair, slowly
lower down so your bottom lightly touches the
seat. Keeping your feet grounded, stand up
slowly to complete one repetition.
2 x 10 repetitions

19 TIP
As you feel more comfortable completing the exercise, challenge
yourself to teach someone in your household some of the
exercises you have learned.

Week 10
Page 35
 Week 10 Recap
1. Complete the entire set of exercises each day
(chair stretches, chair exercises and standing
exercises).
2. Take breaks in between exercises if you need
to.
3. Stay seated if you feel light-headed while
completing any of the exercises.
4. If you feel up to it, complete more repetitions
of the exercises for an extra challenge.
5. Pay attention to your diet. Be sure to
incorporate what you are learning in the
NAFLD nutrition class.
6. Complete your 25-minute walk each day. If
the weather does not permit you to walk
outside, try to walk in the house or a nearby
mall.
7. Be sure to log your daily exercises and daily
walks in the fitness log.
8. Keep up the great work!
 You made it through Week 10 of the NAFLD Fitness Program!
Congratulations! Keep up the great work.

For the exercises this week, go back and

complete the same exercises from Week 10.

Daily Walk Challenge

Go on a walk for 30 minutes each day this week after

completing the exercises.

20 TIP
If you feel that 30 minutes is too long of a walk to start, break it up
into three 10 minute walks throughout your day.

Week 11
Page 36
 Shoulder Stretch
1 In a seated position, lift your hands over
your head and reach towards the sky.
10 repetitions up and down

Head side-to-side
2 Head up and down
In a seated position, slowly move your head to
each side. Then move your head up and down
to stretch your neck towards the sky and down
to the ground.
10 repetitions to each side
10 repetitions up and down

Neck Stretch
3 In a seated position, place your hand on your
head and gently pull until a stretch is felt.
Complete on both sides.
10 stretches to each side

Week 12
Page 37
 Leg Extension
4 In a seated position, slowly lift one leg off
of the ground straight in front of you and
then return to a regular seated position.
Complete on each side and alternate.
10 extensions to each side

Fold Over
5 In a seated position, slowly fold over your body
to reach for your toes to stretch your back.
5 repetitions

21 TIP
Make sure to take deep breaths while stretching. Stretching and
taking deep breaths is a great way to get the body prepared for
exercise.

Week 12
Page 38
 1 3
Side Arm Raise
1 In a seated position, raise your arms out to
the side and then above your head in a
repeated motion. Similar to a jumping jack
without using your legs. 
2 x 5 repetitions (complete 5 repetitions, 2
take a break, and then complete 5 more
repetitions)

Arm Circles
2 In a seated position, bring your arms to the side
and slowly make circles in the air. Complete the
circles forwards and then backwards.
10 repetitions forward
10 repetitions backwards

Side view

March in Place
3 In a seated position, march in place. Slowly lift
your left foot off of the ground and alternate
with your right foot.   
2 x 10 repetitions (complete 10 repetitions,
take a break and then complete 10 more
repetitions)

Front view
Week 12
Page 39
 Air Punches
4 In a seated position, alternate punching
the air in front of you with each arm.
2 x 10 repetitions

Front View

Marching with Arms

5 In a seated position, march in place and move
your arms back and forth. Slowly lift your left
foot off the ground and alternate with your right
foot. As your left foot comes off of the ground,
swing your right arm forward. When you switch
to your right foot, swing your left arm forward.
Continue alternating.
2 x 10 repetitions

Side View

22 TIP
Turn on some of your favorite music while you are exercising!

Week 12
Page 40
 Marching In Place
1 March in place. Slowly lift your left foot off
of the ground and alternate with your right
foot.  If necessary, use your chair as a
point of stability.  
2 x 10 repetitions

Jumping Jack
2 In an upright standing position, start with your
arms by your side. Bend your knees slightly and
jump into the air. While you jump into the air,
spread your legs apart and bring your arms
over head.
2 x 10 repetitions

Calf Raises
3 Standing behind your chair, lightly touch the
back of the chair with your feet planted on the
ground. Slowly raise your calves and lower
them. If you feel comfortable letting go of the
chair, complete repetitions without the chair
stability for an added challenge.
2 x 10 repetitions

Week 12
Page 41
 Wall Push
4 Standing arm's length from the wall, place
your palms flat on the wall. Slowly bend
your arms to move closer to the wall. A
modified push-up.
 2 x 5 repetitions

Chair Squat
5 Standing in front of your sturdy chair, slowly
lower down so your bottom lightly touches the
seat. Keeping your feet grounded, stand up
slowly to complete one repetition.
2 x 10 repetitions

23 TIP
Make sure you listen to your body. If you need to take a break, take
a break and then begin the exercises when you are ready again.

Week 12
Page 42
 Week 12 Recap
1. Complete the entire set of exercises each day
(chair stretches, chair exercises and standing
exercises).
2. Take breaks in between exercises if you need
to.
3. Stay seated if you feel light-headed while
completing any of the exercises.
4. If you feel up to it, complete more repetitions
of the exercises for an extra challenge.
5. Pay attention to your diet. Be sure to
incorporate what you are learning in the
NAFLD nutrition class.
6. Complete your 30-minute walk each day. If
the weather does not permit you to walk
outside, try to walk in the house or a nearby
mall.
7. Be sure to log your daily exercises and daily
walks in the fitness log.
8. Keep up the great work!
 Seated Bicep Curl
1 In a seated position, start with your arms
by your side holding your weight. Slowly lift
your weights all the way up to your
shoulders by bending at your elbows.
2 x 10 repetitions (complete 5 repetitions,
take a break, and then complete 5 more
repetitions)

Side View

Bicep Curl
2 In a standing position, start with your arms
by your side holding your weight. Slowly lift
your weights all the way up to your
shoulders by bending at your elbows.
2 x 10 repetitions (complete 5 repetitions,
take a break, and then complete 5 more
repetitions)

Front View

Challenge Exercises
Page 43
 Seated Overhead Press
3 In a seated position, bring your arms up to
form about a 90 degree angle on each
side. Push your arms directly above your
head and straighten your arms. Return to
the starting position for the next repetition.
2 x 10 repetitions

Seated T-Raise
4 In a seated position, start with your arms in a
neutral position by your sides with your weights
in hand. Slowly raise your arms to the side to
make a "T". Return to the neutral position to
begin the next repetition.
2 x 10 repetitions

Challenge Exercises
Page 44
 Wednesday Thursday Friday Saturday Sunday Monday Tuesday

Week 1  

Week 2  

Week 3  

Week 4            

Week 5            

Week 6            

           
Week 7

           
Week 8

           
Week 9

Week 10            

           
Week 11

           
Week 12

Weekly Fitness Log

Page 45
 Wednesday Thursday Friday Saturday Sunday Monday Tuesday

Week 1  

Week 2  

Week 3  

Week 4            

Week 5            

Week 6            

           
Week 7

           
Week 8

           
Week 9

Week 10            

           
Week 11

           
Week 12

Weekly Walking Log

Page 46