Healthy New You week three: exercise

January 23, 2015 | UToday
By Samantha Watson

It’s no secret that exercise can help in losing weight, but it has a variety of other benefits as well.

“It helps with a variety of factors, including controlling weight, managing diseases like diabetes, blood pressure, heart disease, helping with skeletal issues like osteoporosis, and managing stress,” said Andrea Masters, assistant director of Rocket Wellness at The University of Toledo. “It encompasses many aspects of physical and emotional health.”

That’s why exercise is next week’s focus for the Healthy New You program sponsored by Rocket Wellness. Participants are challenged to complete a minimum of 30 minutes of exercise at least three times during the week.

Points will be awarded based on the number of minutes of exercise this week; at the end of the eight-week program, the person with the most accumulated points from weekly challenges will win a grand prize. There also will be a drawing from the entire participant pool for a different prize.

For this challenge, exercising 90 minutes or less garners one point, 91 to 120 minutes is two points, 121 to 150 minutes is three points, 151 to 180 minutes is four points, and 180 or more minutes is five points.

Masters said that any exercise will work, but suggested that participants do a mix of cardiovascular, strength and flexibility exercises.

For those who don’t usually exercise, Masters suggests taking it slow and talking to your physician about any concerns.

“Make sure you do a warm-up, even if it’s just walking,” Masters said. “It doesn’t have to be 30 minutes all at once, it can be 10 minutes three times a day. Start slowly, and listen to your body.”

There also is an opportunity for bonus points by participating in the walking programs held on both campuses, and the programs also can count toward your minutes of exercise. Rocket Walk is held from noon to 1 p.m. Mondays and Wednesdays in the Student Recreation Center and from noon to 1 p.m. Tuesdays and Thursdays in the Morse Center.

The Student Recreation Center is free to all employees, and participants of the Healthy New You program have free access to the Morse Center as well. Masters said that exercises also can be done at home, outside, or even by going up and down the stairs in the building where you work.

To watch this week’s video and keep up to date on the program, visit

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