1. The client/caregiver will state the benefits of exercise.
   1. Strengthens your cardiovascular and respiratory systems
   2. Promotes feeling of emotional well-being and improved self-esteem
   3. Keeps bones and muscles strong
   4. Manages weight
   5. Prevents and manages diabetes
   6. Eases depression and manages pain and stress
   7. Lowers the risk of colon, prostate, uterus, and breast cancer
   8. Improves sleep habits and increases energy
2. The client/caregiver can list recommended types of exercise.
   1. There are four basic fitness components.
      1. Cardiorespiratory endurance. Examples are long runs and swims.
      2. Muscular strength. Weight-lifting exercises are an example.
      3. Muscular endurance. Pushups are a common example.
      4. Flexibility. Using muscles to complete a full range of motion is an example.
   2. Each workout should begin with a warmup.
3. The client/caregiver can state general rules for exercise.
   1. Get a physician’s approval before beginning an exercise program if over 35 years old and sedentary or have a cardiovascular problem.
   2. Stop exercise, and notify a physician if chest pain, dizziness, or fainting occurs.
   3. Drink plenty of water before, during, and after the workout.
   4. Dress in loose-fitting clothing to permit freedom of movement. Wear supportive shoes.
   5. Wait 90 minutes after a meal to exercise.
   6. Avoid exercising in very hot or humid weather.
   7. Decrease the intensity of exercise if unable to hold a conversation during exercise.
   8. Have fun while exercising.
   9. Exercise with someone or with a group.
   10. Set realistic goals.
   11. Give yourself rewards for meeting those goals.
4. The client/caregiver can describe an aerobic exercise plan.
   1. Warm up before exercise.
      1. Start slowly, gradually increasing the pace.
      2. Allow at least 5 minutes for the warm-up.
      3. The warm-up period prepares the body by gradually increasing the heart rate and warming the muscles. It protects the body from injury.
   2. Take pulse several times during exercise and adjust the intensity of exercise to maintain the target heart rate.
      1. Target heart rate is the heart rate you should reach and maintain for 20 minutes.
      2. One way to determine what your target heart rate is
         • Maximum heart rate (220 – age) times 70%
   3. Cool down after exercise.
      1. Gradually decrease the pace of the exercise.
      2. Allow at least 5 minutes for the cool-down period.
      3. It returns blood to the heart, preventing a buildup of lactic acid in the muscles.
      4. It allows for gradual recovery of the body.
      5. Perform a stretching routine at the end of the exercise.
   4. The exercise should be performed at least three times per week for at least a 20-minute duration to improve cardiovascular status.

Resources

The President’s Council on Physical Fitness and Sports
www.fitness.gov

Health and fitness clubs
YMCA

References

Ackley, B. J., & Ladwig, G. B. (2006). Nursing diagnosis handbook: A guide to planning care. St. Louis: Mosby Elsevier.
Canobbio, M. M. (2006). Mosby’s handbook of patient teaching . St. Louis: Mosby Inc.
Hitchcock, J. E., Schubert, P. E., & Thomas, S. A. (2003). Community health nursing: Caring in action. Clifton Park, NY: Thomson Delmar Learning.
Lutz, C., & Przytulski, K. (2001).Nutrition and diet therapy. Philadelphia: F. A. Davis Company.
Nutrition made incredibly easy. (2003). Philadelphia: Lippincott Williams & Wilkins.
Timby, B. K. (2005). Fundamental nursing skills and concepts. Philadelphia: J. B. Lippincott Williams & Wilkins.