• Preserve your bone health and avoid becoming frail and breakable
• Improve insulin sensitivity, which makes it easier to breakdown fat and use it for energy
• Increase energy, literally by increasing the amount of mitochondria in the cells, think back to your biology days – these are the organelles that literally create ATP which is ENERGY
• Maintain metabolic rate while losing weight
• Increase browning “beiging” of fat cells - this increases energy expenditure and fat breakdown

We will set your personalized fitness goal together. 

Generally it is recommended to focus on:

• Strength training 2 or more times per week focusing on all major muscle groups (arms, core, and legs) 

AND

• 150 minutes (2.5 hours) of moderate intensity physical activity 

OR 

75 minutes (1.25 hours) per week of vigorous physical activity. 

If you have limited mobility, but are able to walk you can likely engage in one or more of these activities:

• Walking
• Swimming or aquatic activities
• Gravity or resistance exercises such as seated leg raises, band exercises, or dumbbells
• Balance exercises such as walking a straight line, standing on one foot, sit-to-stand, and movements to target your core muscles

If you are unable to walk, you can likely engage in one or more of these activities:

• Seated gravity exercises such asP arm cycling 
• Seated resistance exercises with leg weights, resistance bands, or dumbbells
• Aquatic exercises

*Severe uncontrolled blood pressure, unstable heart disease, and other conditions are contraindications to exercise (meaning you shouldn’t do it until cleared by Dr. LaRocca or cardiologist). 

This will be provided by Dr. LaRocca after you submit and discuss the physical activity worksheet.

Goals:

Deliberate exercise 

• Type
• Frequency
• Intensity
• Time spent 
• Back-up plan

Non-exercise activity thermogenesis (NEAT)

• Parking far away from entrances 
• Taking the stairs every time they are available 
• Walking the dog if you have a sniffer
• Carry bags instead of using rollers
• Active work environment with standing desk or frequent breaks to stand