The 30-Minute Fitness Solution: A Four-Step Plan for Women of All Ages

by JoAnn Manson, Patricia Amend

Overview

Just 30 minutes a day of moderate exercise—even walking—can save your life. This is the powerful message that Dr. JoAnn Manson—of the lead investigators of both the Women's Health Initiative and the Nurses' Health Study—and her coauthor Patricia Amend want to send to American women.

Regardless of the barriers you may face—too busy, too tired, too "down," or too old—with this four-step practical plan you'll find the excuses falling away and a happier, healthier self emerging. This book offers not only state-of-the-art information from recent medical research but step-by-step instructions on how to get started and maintain a physically active lifestyle. The authors will help you choose a "core" activity that doesn't disrupt your daily life. Then they will show you how to measure your fitness level at the start, how to monitor your progress over time, and how to reward yourself for your efforts. These four simple steps to fitness will work no matter who you are—25 or 75, harried mother or overworked professional (or both), in good health or living with a chronic disease.

The authors have included a clearly illustrated program of stretching and strength-training exercises; sensible activities for women with health concerns; an intelligent weight-loss plan; guidelines for selecting home exercise equipment and choosing a health club; and much more. With over 100 illustrations, questionnaires, and checklists, this book has everything you need to feel good, look better, and live longer, starting today—it's all just 30 minutes away.

Product Details

ISBN-13:	9780674004795
Publisher:	Harvard University Press
Publication date:	04/16/2001
Pages:	304
Product dimensions:	6.00(w) x 9.25(h) x 1.00(d)

About the Author

JoAnn Manson, M.D., is Professor of Medicine at Harvard Medical School and Chief of Preventive Medicine at Harvard’s Brigham and Women’s Hospital, Boston. She has done extensive research on the health benefits of exercise.

Patricia Amend, M.A., is a health writer and exercise specialist.

Table of Contents

Preface

Introduction

1. The Best Investment You'll Ever Make

2. Exercise, Nature's Medicine

3. Four Steps to a New Exercise Habit: An Overview

4. Step 1: Plan Your Active Lifestyle

5. Step 2: Proceed with Your Exercise Program

6. Step 3: Record Your Progress

7. Step 4: Reward Your Efforts

8. Three Strength-Training Workouts

9. Home Equipment and Health Clubs

10. Eating Your Way to Good Health

11. The Scientific Case for Physical Activity

12. Exercise for Women with Chronic Health Conditions

13. Working the Body, Healing the Mind

14. Fitness at Each Stage of Your Life

15. Sharing the Wealth of Good Health

References and Additional Resources

Acknowledgments

Index

What People are Saying About This

Dr. JoAnn Manson is a distinguished clinician and scientist who has made many important discoveries regarding the health benefits of a fit and active way of life. Dr. Manson and Patricia Amend have now translated the results of their work and that of other leading investigators into a practical guide for women who wish to increase their physical activity and improve their fitness and health. The recommendations in this text are based on sound science, and if followed will provide important health benefits.

Pat Schroeder

Finally, a book that not only discusses the 30-minute fitness solution, but also talks about various health issues that women face or may face in the future. JoAnn Manson and Patricia Amend are truly Champions of Women's Health.

Marianne J. Legato

A clear, immensely helpful guide for physical fitness co-written by JoAnn Manson, one of the nation's most respected experts in women's health.
— Marianne J. Legato, MD, FACP, Director, Partnership for Women's Health at Columbia

Phyllis Greenberger

This is a great guide for women. For too long the emphasis has been on disease and treatment when we should be concentration on prevention. Every woman at every age should be able to use this guide to devise a beneficial exercise program for themselves.
— Phyllis Greenberger, MSW, Executive Director, Society for Women's Health Research

Steven N. Blair

Dr. JoAnn Manson is a distinguished clinician and scientist who has made many important discoveries regarding the health benefits of a fit and active way of life. Dr. Manson and Patricia Amend have now translated the results of their work and that of other leading investigators into a practical guide for women who wish to increase their physical activity and improve their fitness and health. The recommendations in this text are based on sound science, and if followed will provide important health benefits.
— Steven N. Blair, Director of Research, The Cooper Institute

Editorial Reviews

This is a great guide for women. For too long the emphasis has been on disease and treatment when we should be concentration on prevention. Every woman at every age should be able to use this guide to devise a beneficial exercise program for themselves.

Phyllis Greenberger

A clear, immensely helpful guide for physical fitness co-written by JoAnn Manson, one of the nation's most respected experts in women's health.

Marianne J. Legato

Finally, a book that not only discusses the 30-minute fitness solution, but also talks about various health issues that women face or may face in the future. JoAnn Manson and Patricia Amend are truly Champions of Women's Health.

Pat Schroeder

JoAnn Manson, professor of medicine at Harvard Medical School and Chief of Preventive medicine at Brigham and Women's Hospital, has collaborated with journalist Patricia Amend to write what is really a handbook that is designed to help women get back in shape. The heart of the book is a four-step program that provides the impetus and the means to exercise...The four-step program is also designed to build lasting momentum for those who buy this book and take the first step. It includes illustrated weight-bearing exercises and stretches, and charts for tracking progress. This direct, supportive approach to exercise might be just as effective for some as the personal fitness trainer.

Salem News - Rae Francoeur

Dr. JoAnn Manson is a distinguished clinician and scientist who has made many important discoveries regarding the health benefits of a fit and active way of life. Dr. Manson and Patricia Amend have now translated the results of their work and that of other leading investigators into a practical guide for women who wish to increase their physical activity and improve their fitness and health. The recommendations in this text are based on sound science, and if followed will provide important health benefits.

Steven N. Blair

JoAnn Manson, professor of medicine at Harvard Medical School and Chief of Preventive medicine at Brigham and Women's Hospital, has collaborated with journalist Patricia Amend to write what is really a handbook that is designed to help women get back in shape. The heart of the book is a four-step program that provides the impetus and the means to exercise...The four-step program is also designed to build lasting momentum for those who buy this book and take the first step. It includes illustrated weight-bearing exercises and stretches, and charts for tracking progress. This direct, supportive approach to exercise might be just as effective for some as the personal fitness trainer.
— Rae Francoeur

Salem News

Although studies have shown that just 30 minutes of moderate activity on most days of the week and two strength-training sessions per week provide both physical and psychological benefits, many women do not make time to exercise. Here, Manson, professor of medicine at Harvard Medical School and chief of preventive medicine at Brigham and Women's Hospital, and Amend, a fitness writer, present four steps that even the busiest women can follow to make exercise an enjoyable, daily habit: "Plan Your Active Lifestyle," "Proceed with Your Exercise Program," "Record Your Progress," and "Reward Your Efforts." An inspirational quote begins each chapter, and there are many boxes/sidebars featuring questionnaires, record-keeping logs, and other helpful information throughout. "Points To Remember" sections close each chapter. One hopes that the drawings accompanying the sample strength-training workouts will be reviewed and corrected in the finished copy (for example, one depicts a woman stepping up onto a folding chair even though the written instructions specify an adjustable step or bench). Although well written and straightforward, this book doesn't break any new ground. An optional choice for larger collections. Samantha J. Gust, Niagara Univ. Lib., NY Copyright 2001 Cahners Business Information.

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