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PATIENT EMPOWERMENT NETWORK
Health Exercises to Tap Into Your Resiliency
WALKING A great form of exercise that can be done anywhere and doesn’t require any equipment. During your walks, take in the scenery around you. Challenge yourself by quickening your pace, going up and down hills, or see how far you can go in a specific amount of time.
YOGA Another activity that requires little to no equipment. Find free videos on YouTube or look to see if a local studio is offering online classes. Yoga allows your mind to calm and your stress hormone levels to reduce as you focus on slower movements and breath work.
AEROBICS OR HIGH- INTENSITY INTERVAL TRAINING
STRENGTH TRAINING OR WEIGHT LIFTING
Beneficial for men and women, and burns more calories over time. You don’t have to be buff or even have equipment. Buckets filled with heavy items or other things with handles, soup cans, bags of flour, a dish towel, or body weight can be used to break a sweat. Check out YouTube, Instagram, or Pinterest.
Helps improve cardiovascular health and endurance through quick movements done in rounds and can utilize the entire body. YouTube and Instagram are great places to look for these types of exercises. You can also incorporate weights (if you have them) to make it more challenging.
QUICK TIPS:
FAVORITE EXERCISES:
Mastering the form of each exercise is crucial to avoid injuries. Form > the amount of weight Do each exercise slowly. Form a mind- muscle connection. Don’t forget to breathe! Stretch! 1. a. 2. 3. 4.
Bicep curls Tricep dips
Bent over rows (back) Rear delt flys (deltoids)
For more mindfulness resources and apps, head over to pages 19 & 20 in our PEN-Powered Activity Guide II
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