exercise ideas for busy people by kris fox, phd, atc, cscs*d

EXERCISE IDEAS

FOR BUSY PEOPLE

By Kris Fox, PhD, ATC, CSCS*D

Benefits of Regular Exercise

Decreases risk of coronary artery disease Decreases risk of cardiovascular disease Decreases risk of stroke Decreases risk of type 2 diabetes Decreases risk of some forms of cancer

(e.g., colon and breast cancers) Lowers blood pressure Improves lipoprotein profile, C-reactive

protein and other heart disease biomarkers Enhances insulin sensitivity

Benefits of Regular Exercise Assists in weight management and body fat

management Preserves bone mass Reduces the risk of falling Prevents / improves mild to moderate depressive

disorders and anxiety Enhances feelings of "energy", well-being, and

quality of life Enhances cognitive function Decreases risk of cognitive decline and dementia Decreases risk of all-cause mortality

ACSM Current Recommendations

Important Note

The update concludes that the guidelines presented are "minimum" requirements for preventing disease and strongly encourages American adults to strive for greater amounts of physical activity to gain advanced protection against "inactivity-related chronic disease."

For sedentary individuals, it is recommended to begin at lower levels and gradually work up to the recommendations.

Always check with a physician before beginning any exercise program.

a.k.a. Aerobic Recommendations

Cardiovascular Recommendations

Cardiovascular Recommendations

Frequency: ≥ 5 d/wk of moderate exercise, or ≥3 d/wk of vigorous exercise, or a combination of moderate and vigorous exercise on ≥3–5 d/wk

Intensity: Moderate and/or vigorous intensity

Time: 30–60 min/d (150 min/wk) of purposeful moderate exercise, or 20–60 min/d (75 min/wk) of vigorous exercise, or a combination of moderate and vigorous exercise per day

Type: Regular, purposeful exercise that involves major muscle groups and is continuous and rhythmic in nature

Progression: Gradual (7-10% increase each week MAX!)

Determining Intensity Levels Option 1:

Go to a lab and complete a GXT Then have your exercise goals calculated

Option 2: Calculate exercise goals using:

Heart Rate MethodHeart Rate Reserve MethodRatings of Perceived Exertion MethodMETs Method

Heart Rate Method

Calculate: Max HR = 220 – age in years

Low end of target intensity is 55-60% High end of target intensity is 90%

Ex: Age = 40 years220 – 40 years = 180180 x 60% = 108 bpm180 x 90% = 162 bpm

Heart Rate Reserve Method Calculate target heart rate: = [% exercise intensity x (HRmax – HRrest)] + HRrest

Low end of target intensity is 40-50% High end of target intensity is 85%

Ex: Age = 40 years, resting HR = 70 bpm[50% x (180 bpm – 70 bpm) + 70 bpm = 125 bpm[85% x (180 bpm – 70 bpm) + 70 bpm = 164 bpm

Ratings of Perceived Exertion Method

Classification %HHR %HRmax RPE

(6-20 scale)

Very Light <20 <35 <10

Light 20-39 35-54 10-11

Moderate 40-59 55-69 12-13

Hard 60-84 70-89 14-16

Very Hard ≥85 ≥90 17-19

Maximal 100 100 20

METs

MET = Metabolic Equivalent of Task One MET is defined as 1 kcal/kg/hour*

Roughly equivalent to sitting quietly * typical metabolism at rest of an "average"

individual

Light = 2.0-2.9 METs Moderate = 3.0-5.9 METs Vigorous = 6.0-8.7 METs Near max to maximal = ≥8.8 METs

Ways to Increase Heart Rate Go up hill Go up steps Carry extra weight Go faster

Pick Activities You Enjoy

Dancing Ride a bike Jump rope XC skiing Water aerobics Badminton Archery Bowling Canoeing Play with kids

Frisbee golf Golfing (walk) Hiking Race walking Racquetball Roller skating Sledding Snow shoeing Table tennis Wallyball

Ideas for Incorporation

Schedule 10-15 minutes before work, again during lunch, and again after work each day. Start with 1 session each day

If you don’t have a lot of time for a moderate intensity activity, perform a higher intensity activity for a shorter period of time.

Try interval training Pick up the pace for a short period of time Follow by a slower pace Repeat frequently during workout


Park a distance from store entrances (when safe), and walk briskly to/from car

Use bathroom on different floor/different part of building, walk briskly and use stairs

Use stairs instead of elevator/escalator Walk errands rather than drive Go into buildings, don’t use drive-thru Walk briskly to destinations Hide the tv remote


Do yard work manually Schedule house cleaning daily Move during tv commercials Have walking meetings at work Carry your own groceries to the car

Change pace during activities There are more health benefits from interval

type activity than steady state; however, steady state activity is better than no activity

a.k.a. strength exercisea.k.a. weight lifting

Resistance Exercise

Resistance Exercise Recommendations

Frequency: 2-3 d/wk for each major muscle group Intensity:

Beginners = 40-50% of 1RM (very light to light) Intermediate = 60-70% of 1RM (moderate to hard) Advanced = ≥80% of 1RM (hard to very hard)

Type: Variety of movements involving each major muscle group (target big muscles and multi-joint movements)

Volume: 8-15 repetitions, 2-4 sets, 2-3 minutes rest between sets; rest 48-72 hours between sessions

Progression: Gradual (7-10% increase each week MAX!)

Main Muscles of Body

Inexpensive Equipment


Break workout into small sessions during week, before work, lunch, or after work Schedule 15 minutes each day

Day 1 – Legs, Trunk Flexors Day 2 – Chest, Triceps Day 3 – Back, Biceps, Trunk Extensors Day 4 – Legs, Truck Flexors Day 5 – Chest, Triceps Day 6 – Back, Biceps, Trunk Extensors Day 7 – None

Keep equipment next to couch, do exercises during commercial breaks

Ideas for Resistance Exercises Squats Split squats Forward lunges Side lunges Step-ups Dead lifts Stiff-legged

deadlifts Supermans

Push-ups Planks Seated rows Overhead press Dumbbell rows Lateral raises Bent over lateral

raises Front raises

This is a good book that simply

illustrates a variety of resistance

exercises. Many can be performed

without any special

equipment. All illustrations also

show the targeted muscles

on the body.(Sample pages on

next slide)

Flexibility Exercise

Flexibility Exercise Recommendations

Frequency: ≥2-3 d/wk (daily if possible) Intensity: stretch to point of slight discomfort in

muscle Time: hold 10-30 seconds, repeat 2-4

times/exercise Type: Variety of stretches involving each major

muscle group Volume: total volume of 60 sec/exercise Progression: unknown after goal is reached

Note: ALWAYS warm up muscles before stretching them!!!


Daily Good Morning Stretch Set alarm for 5 minutes earlier, and don’t hit the

snooze (assuming you have a 9-minute snooze) Take a warm shower Immediately follow with 10 minutes of stretching

Could be evening if you prefer to shower at night Daily Break, Lunch, or Post-Work Stretch

Walk/Move body for ~5 minutes Follow with 5-10 minutes of stretching

Perform a yoga/tai chi session multiple days each week Can be as short as 15 minutes over lunch or before

bed

Here’s a great book that includes a variety of

stretches for a large number of activities.(Sample next

slide)

150 Self Stretches

150+ self stretching techniques by Ryan Hoyme, CMT, NCTMB, HST

http://mrlonghairs.mywapblog.com/files/self-stretching-by-ryan-h.pdf

Includes good illustrations and directions for a wide variety of stretches you can do

on your own.





a.k.a. Balance & Proprioception

Neuromotor Exercise Training

Neuromotor Exercise Recommendations Frequency: ≥2-3 d/wk Intensity: unknown Time: ≥20-30 minutes may be needed Type: Variety of exercises involving

motor skills (balance, agility, coordination, gait) proprioceptive exercises multifaceted activities (tai ji, yoga)

Volume: unknown Progression: unknown


Stand in “balance position” during daily activities Ex: brushing teeth, folding laundry, safe

kitchen activities, talking on phone, checking e-mail*, watching tv

Keep balance equipment near areas for quick access

Walk hallway on a “tight rope”, heel-to-toe

Perform daily activities with non-dominant hand/foot (or in a different manner) Ex: brushing teeth, brushing hair, eating,

drinking, opening doors, stirring, carrying things

Learn a new skill, activity, or hobby

Balance Progression

Positions: 2 feet together 1 foot (do both) Feet in tandem

(switch) Progressions:

Shoes on off Eyes open closed Hard surface soft Arms still move Stable surface

unstable

Balance Equipment

Try these…

Yoga Tai Chi Pilates

How to find? Look for a local class Borrow a DVD from library Record from a fitness channel Download smart phone app Search YouTube

Getting Started

Today is as good a day as any to get moving Don’t beat yourself up if you miss a

day/week/month, tomorrow is always a new day to get back on track

Some exercise is better than none Select activities that you enjoy…don’t dread

exercise Put exercise into your planner/daily schedule so

other activities don’t take away from the time for you

Multi-task when possible, but only when one activity doesn’t take away from the other

Set timer to remind you get up and move

Other Tips

Avoid “fat burning” settings on cardio equipment Change up your workout on a regular basis Regularly progress your workouts…continue to

challenge yourself, but don’t forget that recovery is also important for exercise performance and health.

If you feel “too tired to exercise”, start your exercise session and see how you feel after ~10 minutes; if you are still too tired, you can cut it short. Most of the time you will feel better after getting

started. During any down time, get up and move.

Possible Weekly Workout

Sunday Day of Rest

Monday 15 min. aerobic activity

& 5 min. stretching before work

Repeat after work Tuesday

15 min. aerobic activity and 5 min. stretching before work

20 minutes resistance exercises after work

Wednesday Same as Monday

Thursday Same as Tuesday

Friday Same as Monday

Saturday 20 minutes

resistance exercises 10 minutes focused

balance exercises


Sunday 60 minutes of family

aerobic activity Monday

5 minutes of stretching before work

20 minutes higher intensity aerobic activity after work

Tuesday 30-45 minute yoga

class




Saturday 60 minutes of

movement while house cleaning


Sunday Personal or family time

during aerobic activity Monday

15 minutes of resistance exercise before or after work & 5 minutes stretching

Tuesday 20 minutes higher

intensity aerobic activity after work




Saturday Accumulate 60

minutes of moderate intensity aerobic activity

Any Questions?

[email protected]

exercise ideas for busy people by kris fox, phd, atc, cscs*d

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