All About Exercise

• Choose forms that you enjoy!

• Listen to your doctor and your body. Always stretch first.

• Try to balance three types.

• Cardio – The American Heart Association recommends 150 min/week. The goal is to increase heart rate (to safe levels). Examples:

• Running, walking

• Elliptical 

• Swimming

• Cycling 

• Dance

• Strength

• Lunges – both sides

• Jumping jacks

• Push-ups, pull-ups

• Resistance bands – both sides

• Weights – both sides

• Mind-Body – Yoga, Tai-Chi, Martial Arts

References

1. American Heart Association. (2021). American Heart Association Recommendations for Physical Activity Infographic. Fitness Basics. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-infographic

2. Converse, A. K., Barrett, B. P., Chewning, B. A., & Wayne, P. M. (2020). Tai Chi training for attention deficit hyperactivity disorder: A feasibility trial in college students. Complementary therapies in medicine, 53, 102538. https://doi.org/10.1016/j.ctim.2020.102538

3. Sarabzadeh, M., Azari, B. B., & Helalizadeh, M. (2019). The effect of six weeks of Tai Chi Chuan training on the motor skills of children with Autism Spectrum Disorder. Journal of bodywork and movement therapies, 23(2), 284–290. https://doi.org/10.1016/j.jbmt.2019.01.007Das, A. (n.d.).

4. Yoga as Therapy: How Yoga Can Benefit Children with ADHD and Autism. Sri Sri School of Yoga. https://srisrischoolofyoga.org/na/blog/yoga-as-therapy-how-yoga-can-benefit-children-with-adhd-and-autism/

5. Sánchez-López, J., T. Fernández, J. Silva-Pereyra, and J.A. Martínez Mesa. 2013. Differences between judo, taekwondo and kung-fu athletes in sustained attention and impulse control. Psychology 4(7):607-612.