SHARONE ABRAMOWITZ MD

motivational interviewing trainer and healthy communications consultant

AbramowitzHealthyCommunicating.com

MIforMDs.com

integrative psychiatry and addiction medicine private practice

www.Abramowitz-Psychiatry.com

            Goal: 150 minutes of moderate-intensity aerobic activity per week

and 2 x per week weight training

Fitness Assessment

• simple on-line fitness calculator, provides your fitness age
• needs for adults, how much exercise should an adult get
• target heart rate, estimated maximum age-related heart rate would be calculated as 220 - 50 years = 170 beats per minute (bpm)

• walkscore, some neighborhoods work for walking and cycling and others don't. Put in address and see the results.
• bay trail, 500 miles of bay area walking and cycling protected trails 
• sit an be fit, kqed life (7:30 AM each morning) pbs television exercise program for seniors or those with low fitness
• meetup groups, organized by peers, many different types, patient needs to join meetup
• bay area outreach and recreation program (borp), athletic programs for youth and adults with physical disabilities
• low fee yoga, relaxation practices page on this site
• bay area health and fitness events, listings on sfgate 
• public swimming pools 
• oakland
• East oakland sports center pool is free on Fridays
• berkeley 
• active living research, site loaded with research and other resources
• functional fix, how-to videos & exercise grid, free, requires sign-up
• fitness blender, free workout videos

• how many calories does physical activity burn, usda handout
• familydoctor.org, various handouts about exercise
• medline plus, exercise and physical fitness multiple links
• orthoinfo, excellent physical conditioning handouts organized by orthopedic body part
• senior balance exercises, from the NIH
• healthfinder.gov, simple nutrition and fitness tips
• physical activity guidelines, for adults at health.gov:
• Adults should do 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic physical activity. Aerobic activity should be performed in episodes of at least 10 minutes, preferably spread throughout the week.
• Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate-intensity aerobic physical activity, or 2 hours and 30 minutes a week of vigorous-intensity physical activity, or an equivalent combination of both.
• Adults should also do muscle-strengthening activities that involve all major muscle groups performed on 2 or more days per week.