Table of Contents Web of Life Homepage

Foreword Introduction Getting Past The Barriers Who Can Exercise? About This Book A Word About Words Acknowledgments Chapter 1: What Can Exercise Do for Me? What Kinds of Activities Improve Health and Ability? Which Ones Should I do, and How Much Should I Do? Chapter Summary Personal Testimony: His Garden Grows How Much Physical Activity Is Enough? Chapter 2: Is It Safe for Me to Exercise? Chronic Diseases: Not Necessarily a Barrier Checkpoints Chapter Summary Personal Testimony: Every Crisis Is an Opportunity Chapter 3: How to Keep Going Let Us Acknowledge Your Efforts Chapter Summary Personal Testimony: Building Strength, Inner and Outer Finding A Qualified Fitness Professional Chapter 4: Examples of Exercises to Do at Home How Much Exercise Should I Get Each Week? How Hard Should I Exercise? Endurance Exercises Strength Exercises Arm Raise (animated) Chair Stand (animated) Biceps Curl (animated) Plantar Flexion Triceps Extension (animated) Alternative "Dip" Exercise For Back of Upper Arm Knee Flexion (animated) Hip Flexion Shoulder Flexion Knee Extension Hip Extension Side Leg Raise Balance Exercises Plantar Flexion (animated) Knee Flexion (animated) Hip Flexion Hip Extension Side Leg Raise (animated) Anytime/Anywhere Stretching Exercises About Floor Exercises Hamstrings Alternative Hamstring Stretch Calves Ankles Triceps Stretch (animated) Wrist Stretch Quadriceps Double Hip Rotation (animated) Single Hip Rotation Shoulder Rotation Neck Rotation Chapter Summary Personal Testimony: Making It Work Chapter 5: How Am I doing? Chapter Summary Enjoying Retirement Chapter 6: What Should I Eat? The Big Picture Chapter Summary More Than One Way Costly, and Not Necessarily Helpful What is "a serving"? It's Really Not Hard to Eat a Balanced Diet Appendix A: Target Heart Rate Appendix B: Charts Appendix C: Resources