BALANCING LIFE’S ISSUES

Exercise 101

ObjectivesObjectives

Benefits and components of regular exercise

Develop strategies for staying committed to fitness

Create a personal fitness plan

Benefits of ExerciseBenefits of Exercise

Physical?Physical?

Mental?Mental?

Social?Social?

Get Moving!Get Moving!Get Moving!Get Moving!

““Regular exercise brings changes in various Regular exercise brings changes in various hormones and growth factors that lower risk hormones and growth factors that lower risk of colon cancer 40 to 50 percent.”of colon cancer 40 to 50 percent.”

-Karen Collins, RD, nutrition consultant to the -Karen Collins, RD, nutrition consultant to the American Institute for Cancer ResearchAmerican Institute for Cancer Research

Reduces risk of chronic diseasesTreats chronic diseaseHelps you manage your weight Increases bone density Improves your moodBeats stressPromotes better sleep

Benefits of ExerciseBenefits of Exercise

Benefits of ExerciseBenefits of Exercise

Improves cognition with agingMaintains function with agingBoosts energy and enduranceSatisfaction - a sense of control and

accomplishment, Self-nurturing

Basic components of physical fitnessBasic components of physical fitness

AerobicMuscular StrengthMuscular EnduranceFlexibilityBalance

Creating a personal fitness planCreating a personal fitness plan

For healthy adults under the age of 65, the American Heart Association and the American College of Sports Medicine recommends:

30 minutes of moderate-intensity aerobic activity 30 minutes of moderate-intensity aerobic activity (such as brisk walking, swimming) 5 days a week (such as brisk walking, swimming) 5 days a week or at least 20 minutes of vigorous activity (such or at least 20 minutes of vigorous activity (such as running, spinning) 3 days a week. as running, spinning) 3 days a week.

Strength training twice a week.Strength training twice a week.

: frequency: frequency

: intensity: intensity

: time: time

: type: type

Fitness PlanningFitness Planning

Optimize your FitnessOptimize your Fitness

SpecificityOverloadRegularityProgression

So Many Choices!So Many Choices!

Cardio Outdoor

Cardio Indoor

Interval Training

Quick Cardio Bursts

Strength Training/ Weight bearing

Can You Talk? Can You Sing?Can You Talk? Can You Sing?

If you can talk, work harder!

Perceived Rate of ExertionPerceived Rate of Exertion

66 No exertion at all No exertion at all77 Extremely light (7.5) Extremely light (7.5)8899 Very light Very light10101111 Light Light12121313 Somewhat hard Somewhat hard

14141515 Hard (heavy) Hard (heavy)16161717 Very hard Very hard18181919 Extremely hard Extremely hard20 20 Maximal exertionMaximal exertion

Overcoming BarriersOvercoming Barriers

What are yours?What are yours?

Overcoming BarriersOvercoming Barriers

“I don’t have time.”“It’s boring boring.”“I’m tired.”“Don’t like it.”“I don’t lose weight.”Too hard to stick to a routine, too many interruptions

Exercise v. ActivityExercise v. Activity

Vigorous?

Continuous?

At least 30 minutes?

Tools for SuccessTools for Success

Pedometer

Wii Fit

Dance Dance Revolution

A friend

Walking Sticks

Personal Trainer

Exercise Class

Home Equipment

DVDs

?

Keys to Success

Set goals for motivation and commitment

Be S*M*A*R*T Specific

Measurable

Action-Oriented

Reasonable

Time-Bound

Plan B

Be Active!Be Active!Be Active!Be Active!

Get up once each hour

Park a few blocks away

Set the alarm 30 minutes early

Use the bathroom on a different floor

Get up once each hour

Park a few blocks away

Set the alarm 30 minutes early

Use the bathroom on a different floor

Be Active!Be Active!

Walk and talk. Wiggle and watch

Don’t delegate household chores

Take fitness breaks Walk around the airportTake stairsWalk the dogTake a family walk or

bike rideMeet for a walk instead

of lunch

Plan active outings with your friends and family

Finally …Finally …

Don’t work too hard or not hard enough. Add variety

Include healthy eating

Record your progress

Have fun

Reward yourself

PHYSICAL ACTIVITY IS NOT AN OPTION

Make exercise a habit that you do without question

Review and recommit to your goals often

BALANCING LIFE’S ISSUES

Exercise 101