The BEST Way to Exercise

Exercise Fears

Exercise Benefits

Increases in Physical Activity Decreases:

• All-cause mortality• Cardiovascular and coronary heart disease• Overweight, obesity, and fat distribution• Type 2 diabetes mellitus• Colon cancer• Quality of life and independent living in older persons• blood pressure and hypertension• depression and anxiety

American College of Sports Medicine

Attacking Exercise the BEST Way

4 Steps to Proper Movement1. Mind to Muscles

• Training the subconscious

2. Stabilization• Proper Abdominal Firing

3. Muscular Endurance• Increase muscle stamina

4. Muscular Strength• Increase muscle strength

1. Chair Exercise

• Maintain good posture

• Feel movement in Abdominal muscles

2. Single Leg Balance Stand

• Maintain good posture

• Stabilize body with Abdominal muscles

• Feel movement in Glute muscles

3. Hip Hinge and Squat

• Maintain good posture

• Maintain weight on heels

• Avoid internal/external rotation in hips

• Avoid knees flexing over toes

• Feel movement in Glute muscles

BREAK!

What do YOU Like to Do?

A Good Reward is:

• Self-reinforcing

• Something that supports your goal

• Something to look forward to

• Something you enjoy doing!

How do you reward yourself when accomplishing a goal?

• Buying a new outfit• Pedicures and manicures• Play the piano/guitar• Going to the lake• Game night• Going to the movies• Play in the park• Go on a hike• Mini Golf, playing horse, Bocce ball, horseshoes

Group Discussion

• What rewards can you include in your short term and long term goals?

• Talk about it!

• Write down your favorites!

Thanks!