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Wellness Resource Guide: FITNESS & EXERCISE

FITNESS & EXERCISE RESOURCES

On this page you will find information on the importance of fitness and the benefits of regular exercise on your well-being. There are resources for learning more about topics such as strength training, Tai Chi, Yoga, stretching, walking, and more, and how to incorporate these into your busy lives. Apps, books, articles, videos, and more will get you started on your way to a more fit you!

WEBSITES: ORGANIZATIONS & INSTITUTIONS

Fitness Basics - The Mayo Clinic
Fitness - American Heart Association
Physical Activity Guidelines
From the American College of Sports Medicine
Exercise & Fitness
From Harvard Medical School

BOOKS AT THE TUC LIBRARY

APPS

MyFitnessPal
Take control of your goals. Track calories, break down ingredients, and log activities with MyFitnessPal. - from website
Daily Workouts Fitness Trainer
Get hundreds of HD exercise videos, including cardio, full-body exercises and workouts for abs, arms, butt, and legs. Many effective 5 to 30 minute workouts.
SWORKIT
The best personal trainer app to help you get (and stay) in the best shape of your life. - from website
Jefit
Manage & Track all your workout in one place and connect with friends and other members for support, feedback, and tips.
7 Minute Workout Challenge
7 Minute Fitness Challenge is an app designed with your busy life in mind. Backed by actual research, the app can transform your body for a mere 7 minutes a day. - from website
down dog
Includes yoga, 7 Minute Workout, Barre, HIIT, and prenatal yoga classes. The app offers classes from 10-110 minutes, from beginning to expert levels, and creates new sequences to help you progress your practice.
Map My Walk
Allows you to track your distance, pace, calorie burn, elevation, and more.

VIDEOS

AEROBIC EXERCISE

10-Minute Home Cardio Workout
From the UK National Health Service (NHS)
Aerobic Exercise
From the Cleveland Clinic
Cardio Exercises at Home: 19 Moves for Every Fitness Level
From Healthline.com
Harnessing the Power of High-Intensity Interval Training
From Harvard Medical School
The (Many) Benefits of a Cardio Workout: From Less Pain to a Better Sex Life, Cardio Fitness Does A Lot For You
From the Cleveland Clinic
Mayo Clinic: Aerobic Exercise
Articles from the Mayo Clinic on various aspects of aerobic exercise

RUNNING & JOGGING

Running and Jogging - Health Benefits
From Department of Health & Human Services, State Government of Victoria, Australia
The Truth Behind ‘Runner’s High’ and Other Mental Benefits of Running
From Johns Hopkins Medicine
8 Ways Running Works Wonders for Your Mind
From Cigna HealthCare
How to Start Running
From The New York Times

PHYSICAL ACTIVITY GUIDELINES

Physical Activity Guidelines for Americans, 2nd edition
This is a 118 page PDF, from the U.S. Department of Health and Human Services (HHS) published in 2018.
How Much Physical Activity Do You Need?
From the American Heart Association (AHA)
How Much Physical Activity Do Adults Need?
From the Centers for Disease Control and Prevention.
What’s Your Move? Exercise Guidelines
Infographic from Health.gov

ARTICLES

5 Ways to Stay Active During Your Workday When It’s too Dark and Cold for Walking Meetings
From IDEAS.TED.COM
By Jessica Gross, Nov 3, 2014
Benefits of Physical Activity
From the Centers for Disease Control and Prevention (CDC)
Essential Guide to Getting Moving
From My Fitness Pal blog
Haven’t made it to the gym yet? Try snacking on exercise instead
From IDEAS.TED.COM.
By Mary Halton, Jan 11, 2019
The Real-World Benefits of Strengthening Your Core
From Harvard Medical School
Why Does Running Give You a High? A Look at the Science
Kelly McGonigal PhD, Apr 28, 2020
From IDEAS.TED.COM

STRENGTH TRAINING

Strength training: How-To Video Collection
Step-by-step videos for strength training exercises from the Mayo Clinic.
8 Tips for Safe and Effective Strength Training
From Harvard Medical School

YOGA & STRETCHING

Why Stretching is Extremely Important
From UC Davis.
Stretching: Focus on Flexibility
From Mayo Clinic
The Physical Benefits of Yoga
From Harvard Medical School
The 8 Best Online Yoga Classes of 2020
From Verywell Fit
Yoga – Benefits Beyond the Mat
From Harvard Medical School

SIT LESS, MOVE MORE

Getting Productivity Up & Moving: How Sitting Too Much Affects Employee Health & Efficiency
From Juststand.org
What Are the Risks of Sitting Too Much?
From the Mayo Clinic
The Problem with Sitting
From Harvard Medical School
Is Sitting Too Much Bad for Your Health?
From Healthline

WALKING

5 Surprising Benefits of Walking
From Harvard Medical School
Walking: Trim Your Waistline, Improve Your Health
From Mayo Clinic
10,000 Steps a Day: Too Low? Too High?
From Mayo Clinic
Walking: Your Steps to Health
From Harvard Medical School
Walking for Health
From the UK National Health Service (NHS)