 Health & Nutrition
Fit in 10
Exercise DVD for Adults & Senior Adults
Research studies recommend that adults and senior adults should perform a
minimum of 150 minutes a week of exercise in episodes of at least 10
minutes. This physical activity should include the four main categories
exercise: balance, endurance, strength, and stretching.
"Fit in 10" is a research-based exercise program including the "Increasing
Physical Activity as We Age" Fact Sheets and an exercise DVD. With this program
you can get your exercise in one of two ways: 10-minute chunks throughout the
day or all at once. The research-based Fit In 10 video can be done for 40
minutes or you can pick and choose the segments to create your own exercise
experience.
Balance Segment with Stacey McCullough
 Balance exercises build up your leg muscles and/or focus on your stability.
These exercises help prevent falls, a major cause of broken hips and other
injuries that often lead to disability and loss of independence.
Endurance Segment with Pat Doss
 Endurance or aerobic exercise increases your breathing and heart rate, which
improves the health of your heart, lungs and circulatory system. Increased
endurance keeps you healthier and improves stamina for daily activities.
Strength Segment with Lisa Gilmore
 Strength training or weight lifting makes you stronger by building muscle.
This increased strength allows you to perform daily activities on your own.
Stretching Exercises with Mary Poling
 Stretching exercises keep your body flexible by stretching the muscles and
tissues that hold your body structures together. Stretching is not only
recommended to prevent injuries but also to recover from injuries.
DVD Bonus Feature
Warm-up: Tai Chi for Arthritis with Shelia Rae
Warm-up exercises are viewed as a simple way to help prevent injury during
exercise. This warm-up was derived from Dr. Paul Lam’s Tai Chi for Arthritis
program and is endorsed by the Arthritis Foundation. It includes agile steps and
movements that may improve mobility, breathing and relaxation while warming up
the muscles.
Additional Resources
Order Yours Today
To pay by credit card, go online to
www.uaex.edu and
select the
Publications link. Or return a completed copy of the
order form (PDF)
along with your check or money order to:
Cooperative Extension Service
Attn: Family and Consumer Sciences
2301 S. University Ave.
Little Rock, AR 72204
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