Are you ready to start exercising, but don’t know where to start? This quiz can get you off on the right foot.
- How much moderate physical activity does a person need?
- 30 minutes a week
- 50 minutes a week
- 75 minutes a week
- 150 minutes a week
- You don’t need to talk to your healthcare provider before starting a new exercise programme.
- True
- False
- Physical activity is good for:
- Preventing bone loss
- Helping you fall asleep quickly and sleep well
- Helping manage stress
- All of the above
- Which of these is considered exercise?
- Pleasure walking
- Gardening
- Dancing
- All of the above
- None of the above
- The best home workout is:
- An exercise video
- A TV exercise program
- A walk around your neighborhood
- All of the above
- Which of these is NOT a vigorous aerobic activity?
- Brisk walking
- Swimming
- Gardening
- Roller skating
- Whatever exercise you choose to do, start out slowly and work up.
- True
- False
- It’s better to exercise alone.
- True
- False
- Remember, “no pain, no gain.”
- True
- False
- To help keep you on track with physical activity, it’s important to:
-
- Set an activity goal
- Get the correct shoes and clothes
- Create an activity calendar
- Track your progress with a device
- All of the above
Source: https://www.urmc.rochester.edu/
Check Your Answers
- How much moderate physical activity does a person need? The correct answer is 150 minutes a week. Adults should get at least 150 minutes a week of moderate physical activity. If you’re not used to being active, that may not be possible at first. You can start with just a few minutes each day and work your way up to 150 minutes each week. As you get stronger, you can add even more.
- You don’t need to talk to your healthcare provider before beginning a new exercise programme. The correct answer is False. It’s best to talk with your healthcare provider. If you haven’t exercised in a while, or have chronic health concerns or injuries, they can help you figure out which activities are best for you.
- Physical activity is good for: The correct answer is All of the above. Physical activity has many benefits. These include keeping blood pressure, cholesterol, and weight at healthy levels. It can also boost mood, strength, and blood circulation.
- Which of these is considered exercise? The correct answer is All of the above. All of these activities are a form of exercise. Even doing these low-to-moderate-intensity activities, for as little as 30 minutes a day, can help.
- The best home workout is: The correct answer is All of the above. The best home exercise is one that you’ll stick with. If you love exercise videos, use them. If you don’t, don’t do them. Pick an activity that you enjoy. If walking briskly around the block is more appealing, then do that. If working in the garden is your passion, then do that.
- Which of these is NOT a vigorous aerobic activity? The correct answer is Gardening. Gardening is considered a low-to moderate-intensity activity. Vigorous aerobic activity is best for improving the fitness of your heart and lungs. Regular aerobic activity increases your capacity for exercise. And it helps prevent cardiovascular diseases and even some cancers. Aerobic exercise may also help to lower blood pressure. Other good vigorous aerobic activities include jumping rope, running, playing tennis, and cycling.
- Whatever exercise you choose to do, start out slowly and work up. The correct answer is True. See your healthcare provider before you start. Once cleared to begin exercising, slowly build the intensity and length of your workouts. If you try to do too much too soon, you can end up with an injury. Try to include exercises from all 4 areas: endurance (aerobic activity), strength (weight training), flexibility (stretching), and balance.
- It’s better to exercise alone. The correct answer is False. A daily exercise programme can provide a way for you to share an activity with your family and friends. Making it social can help you set challenges to keep you motivated. For instance, you can create a contest with your family members or friends.
- Remember, “no pain, no gain.” The correct answer is False. Experts say you don’t need to do strenuous exercises to gain health benefits. Moderate exercise is just fine. In fact, because you’re not overdoing it, you’ll be more likely to stick with a moderate programme than one that pushes you too hard. The key is listening to your body. Rest when needed, and always drink water—before, during, and after exercise.
- To help keep you on track with physical activity, it’s important to: The correct answer is All of the above. First, write down an activity goal. Start with something small that you know you can reach. Be specific. For instance, decide to do 30 minutes of a certain activity 5 days a week for 4 weeks. Then get the right gear. Make sure you have the correct shoes, clothes, and safety equipment for your activities. The right gear can prevent injury. Now create an activity calendar. Plug in activities for each week and post it somewhere you can see it. And track your progress. Wear a pedometer or use a website or smartphone app to track steps or miles, or keep a log of your activities.
Do you have activity and exercise tips to share? We’d love to read them!
