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fitin15

www.fitin15.ca. What is Fit-in 15? A public education program to help Canadians fit 15 minutes of focused physical activity into their day. Developed by the Canadian Chiropractic Association. Who is Fit-in 15 for?

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fitin15

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  1. www.fitin15.ca

  2. What is Fit-in 15? • A public education program to help Canadians fit 15 minutes of focused physical activity into their day. • Developed by the Canadian Chiropractic Association.

  3. Who is Fit-in 15 for? • Busy people who would like to find time to start a physical activity habit but can’t fit it in. • Inactive Canadians who want a simple, manageable way to get started.

  4. How is Fit-in 15 different from other fitness programs? • Fit-in 15 understands: • You’re busy • The couch looks good after a tough day • You’re tired and stressed • You can’t afford a gym • You’re not sure where to start • Most fitness advice seems too difficult

  5. Fit-in 15 is about starting a habit: • Fifteen minutes a day can be the beginning of a habit that can grow and help you achieve your physical activity goals. • You’ll feel good about fitting it in, and feeling good is an important factor in your overall health.

  6. Find just 15 minutes for yourself – who knows where it will lead? • Healthier weight • Better sleep • Reduced stress • More energy • Greater flexibility • Stronger muscles • Improved posture • More endurance

  7. How will you spend your 15 minutes? • Cardio • Strength • Flexibility

  8. Get the walking habit! • Walking is the simplest thing you can do to start the fitness habit and give your heart and lungs a boost.

  9. Tips for walking: • Dress properly • Wear supportive shoes • Bring a bottle of water • Move your arms • Walk at a brisk pace

  10. Improve your strength & muscle tone: • A few simple exercises a day can start you on your way to improved muscle strength and tone.

  11. Simple strength exercises: • Wall push-ups • Curls • Shoulder raise • Legs ups • Pelvic tilt

  12. Improve your flexibility: • Gentle daily stretching will improve your flexibility and help you turn, bend and move more easily.

  13. Simple stretching exercises: • Neck roll • Chest stretch • Shoulder roll • Low back stretch • Calf stretch

  14. Exercise & stretching tips: • Pick a part of your body that matters to you. • Pick the exercises or stretches that are easiest for you. • Do the exercise or stretch to the best of your ability – it’s OK if you can only raise your leg or bend your knee a little. • Getting started is what matters!

  15. Making it easy: • Have a distraction • Get a buddy • Pick a specific time of day • Try not to miss a day • Vary your program

  16. 15 minutes a day will start you on your way: • Fitting in just 15 minutes a day will get you in the habit of making time for focused activity. • It’s your 15 minutes. Don’t let anything get in the way! • Once you have your habit well-established, add five minutes, then add five more. Work up to 30 minutes a day.

  17. Ask a chiropractor: • Is there any reason why I shouldn’t Fit-in 15? • How will I know if I’m improving? • What if I experience a sprain or strain?

  18. Life Gets Better When You Fit-in 15! For more information: www.fitin15.ca or The Canadian Chiropractic Association 1-877-222-9303 www.ccachiro.org

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