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WHAT IS THE MOVE PROGRAM AND HOW DOES IT WORK?

MOVE for well-being is an exciting and fun filled year-round intiative for Vermonters 50 and older to participate in a physical fitness program leading to well-being.

MOVE is free of charge and welcomes persons at any physical fitness level. MOVE offers the motivation and encouragement towards making regular physical activity enjoyable and a “way of life.”

MOVE is a partnership between the Vermont Senior Games Association (VSGA) and the Center on Aging at UVM whose mission includes providing and promoting physical activity as a way to attain and maintain a healthy life-style and well-being.

How does the program work?

  1. Sign up by clicking on the register button above to sign up online or to download and print a paper registration form to mail in. Select a “goal level” and complete the required information. Mail the paper form to the address on the form.
  2. Record your total physical activity minutes every day. You may download a log book here, or request a paper log book by phoning (802) 985-2766.
  3. Report your total time once a month (no later than the 5th of the next month) by clicking on the MOVE registration/reporting link, or mail in a paper copy of the log book page to the address on the form.
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Why join the MOVE for Well-Being?

It has been proven that persons who socialize, are physically fit, and engaged with their community are happier, healthier, and lead more fulfilling lives. Many ailments, sickness, risk of chronic diseases and early death may be substantially reduced if persons are regularly engaged in activities that promote their wellness. Take the challenge today and begin to enjoy fun, fellowship, fitness and well- being.

Getting started

For the person who does little to no physical activity, we suggest the following for getting started:

  • Choose an activity you enjoy.
  • Start slowly, moving for no more than 5–10 minutes at a time.
  • Gradually increase your activity time and frequency until you reach 15 minutes per day five days a week.
  • After reaching the copper level consider attaining the bronze level.

HOW DO I GET STARTED?

Are you currently participating in regular physical activity?

YES, I am currently physically active

  1. Congratulations! You are moving towards health and well-being.
  2. Begin by asking yourself; What goal level is a good starting point for me? How much time do I currently spend exercising each day? Select your goal accordingly. Will you begin at the Bronze or Silver Level?
  3. Most people find themselves participating in the same one or two activities. Challenge yourself to try a new activity.
  4. There are four categories of exercise: Endurance, Strength, Balance and Flexibility. Ask yourself — which category does your exercise fall under? Try to incorporate 3 – 4 days of Endurance activities; 2 days of strength training and exercise that promotes balance and flexibility.
  5. Gradually add variety of activity and intensity to your Moving routine. Choose activities that you enjoy. Exercise at an intensity that you find invigorating but does not leave you too sore the next day.
  6. Find a friend or family member to join you and share the experience.

NO, I am not currently nor have I been, physically active

  1. Congratulations! You are making a wise choice to MOVE towards health and well-being!
  2. If you have any health concerns, speak with your health professional before you begin any exercise routine.
  3. Begin slowly and build your endurance. If you are choosing our entry level of 15 minutes of exercise 5 days a week, it is ok to begin with 5 minutes of walking or a stationary bike and gradually grow the time. Try 5 minutes in the morning, 5 minutes before lunch, 5 minutes before dinner (or an hour or two after a meal) to achieve your 15 minutes a day.
  4. Build gradually. The 5 minutes in the morning gradually grows to 10 minutes of consecutive moving and 5 minutes more later in the day. Your goal is to build to 15 minutes of consecutive movement 5 days a week.
  5. Find activities that you enjoy. You may vary your activities...it is best! Variety is the spice of life!
  6. Listen to your body...if you are sore after a day of increasing your time...move a little less the next day and try to increase the time every other day instead of everyday. If soreness continues see your health professional.
  7. Once you are able to maintain 15 minutes of movement for 5 days then you may begin to monitor the distance you are achieving within a time frame.
  8. Ask a friend or family member to join you!
  9. Remember...your were born to MOVE!

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities.

HOW DO I RECORD MY RESULTS?

After you have registered online or your paper registration form has been received and entered for you, you have three ways to register your time:

Click on “Submit Online” to the right. This will take you to our online log page. You will have to enter your email address and the password you chose during registration to log in. Once you’re on the log page, just enter the activity in which you participated (i.e., gardening, walking, tennis, etc.), select the date, and add the number of minutes that you spent enjoying that activity. Click on the add activity button and your time will be logged. You’ll even be able to see right away how many minutes you’ve logged so far this month! If you prefer to enter your time all at once, you can do that too. Just wait until the end of the month and then enter them all together on the last day of the month.

If you prefer not to go online to log your time, click on Submit by Mail to the right. This link will take you to the log book which you can print and mail in to VSGA, c/o Gary Eley, 33 Adams Court, Burlington, VT 05401.

If you cannot either enter your time online, or mail it in, please call Don at 802-985-2766 for help getting your time entered

Instructions for submitting time:

WHAT HAPPENS THEN?

Monthly Drawings

Each month there will be a random drawing for a cash prize. Everyone who completes their monthly goal minutes is qualified for the drawing. The winners will be personally notified as well as listed on our web site and in our Vital Times newsletter.

Annual Awards Event

The VSGA will host an annual "Move for well-being" awards, recognition, raffle, and fun event. Raffle tickets will be distributed at the event, one for every month you attain your monthly minutes goal. All "Move for well-being" participants will be notified appropriately of the time and location of this event.

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