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Health Resources

We want 2019 to be a year dedicated to you. Join us this year as Lakeshore Life presents monthly articles, presentations and activities geared towards supporting your healthy lifestyle.

There are a million different ways to be physically active. This summer, learn about the different types of exercise, and take the Fit Together Challenge to log 2,019 minutes of physical activity in eight weeks.

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Do you have what it takes to complete the Fit Together 2019 Challenge? We think so.

The Challenge: Log 2,019 minutes of physical activity between July 15 and September 7 (eight weeks). You may count all types of physical activity both at and away from Lakeshore. Achieve this goal, and you will receive a Fit Together 2019 T-shirt.

Here’s how to start.

  1. Beginning Monday, July 8, grab a Fit Together tracking sheet from the Atrium outside the Fitness Center. Fill out your personal information, and place it in the tracking sheet tray.
  2. On Monday, July 15 begin logging your minutes of physical activity at and away from Lakeshore on your tracking sheet. (Your sheet will remain at Lakeshore.)
  3. Log 2,019 minutes of physical activity by 4 p.m. September 7, and you will get a Fit Together 2019 T-shirt. You can pick up a tracking sheet and begin the challenge any time after July 15. Simple as that. Now get moving!

You probably know by now about the importance of physical activity and exercise. But did you know that there are different categories or types of exercise? Physical Activity Guidelines, established by the American College of Sports Medicine (ACSM), suggest weekly engagement in cardio, strength, flexibility and neuromotor exercise. Learn more about these types of exercises and how you can incorporate them in your weekly workout plan.

Cardiorespiratory or “cardio” exercise refers to any activity that increases heart rate and respiration while using large muscle groups repetitively and rhythmically. Guidelines for most adults with and without chronic health conditions or disabilities are to accumulate at least 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity aerobic physical activity each week. It may take weeks or months to reach this goal. Sessions may be spread out over the day. If those amounts can’t be met, guidelines encourage any amount of activity possible.

blue dumb bellStrength or resistance exercises are any activities that make your muscles work harder than usual. Guidelines suggest muscle strengthening two or more days per week involving all major muscle groups. Two to three sets of eight to 12 repetitions is a very general guideline and should be modified for each individual. Keep in mind there is opportunity almost everywhere to strengthen muscles, including at the gym, at home and in outdoor activities.

green icon of person stretchingFlexibility throughout the body helps the body to move and perform exercises and activities of daily living more efficiently and safely. Make sure to include stretching at least two to three days per week, especially for muscles and joints that are tight. Flexibility is most effective when muscles are warm, so stretch after light activity. Stretches held for 10 to 30 seconds are best for most individuals, however, more active stretches may be appropriate for some, especially when engaged in sports.

orange icon of person lifting weights in the waterNeuromotor exercise, often called functional training, is any type of activity that involves motor skills (balance, agility, coordination and gait). These exercises can improve physical performance and activities of daily living and help prevent falls. These types of activities can be done every day, in all types of ways and are often part of other activities and exercises (ie., yoga and body weight exercises).

Have some additional questions about the Fit Together 2019 Challenge? Stop by the Atrium outside of the Fitness Center during the following days to learn more about the challenge and sign up. Can’t make it to one of these times? Don’t worry. You can sign up any time in the Atrium beginning July 8.

  • Monday, July 8, 9 a.m.-2 p.m.
  • Tuesday, July 9, 8-10:30 a.m. and 12:30-2:30 p.m.
  • Wednesday, July 10, 7:30 a.m.-12 p.m.
  • Thursday, July 11, 7-10 a.m.
  • Friday, July 12, 7 a.m.-3 p.m.

Additional Resources

Every person’s path to physical activity and a healthy lifestyle is different. You may find Lakeshore through the UAB/Lakeshore Research Collaborative, or through competitive athletics. You may never be able to visit Lakeshore’s campus and utilize the facility, but that does not mean you cannot be active and healthy. For more than 40 years, w have grown far beyond our walls of classes, programs and activity and we want our culture of possibility to stretch worldwide.

The National Center on Health, Physical Activity and Disability, which is housed at Lakeshore, is a great resource for people who may not live in the Birmingham, Alabama area. NCHPAD works to improve the health and wellness of people with disability by supporting accessible and inclusive public health promotion programs. They also provide individualized information through web-based materials and health communication. Check out all of their resources on (opens in a new tab).

Lakeshore Life (opens in a new tab) is a health promotion program designed to reach all Lakeshore members and staff from the youngest to the oldest member. This program not only focuses on the physical activity aspect of a healthy lifestyle, but the nutritional component as well. Check out our 2019 Lakeshore Life initiative, Mindful of You, below.

All of Us is a new research program from the National Institutes of Health (NIH). The goal is to advance precision medicine. Precision medicine is health care that is based on you as an individual. It takes into account factors like where you live, what you do, and your family health history. Precision medicine’s goal is to be able to tell people the best ways to stay healthy. If someone does get sick, precision medicine may help health care teams find the treatment that will work best. To get there, they need one million or more people. Those who join will share information about their health over time. Researchers will study this data. What they learn could improve health for generations to come. Participants are our partners. We’ll share information back with them over time. Just click the All of Us logo or visit to learn more and sign up.