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Exercising at Home – How to Fit It In
True or False
You don't have to train like a marathon runner to become more physically fit.
True
• You don't have to train like a marathon runner to become more physically fit.
True or False
Exercise programs do not require a lot of time to be very effective.
True
• Exercise programs do not require a lot of time to be very effective.
True or False
All exercises give you the same benefits.
False
• All exercises do not give you the same benefits.
True or False
It doesn't take
a lot of money or expensive equipment to become physically fit.
True
• It doesn't take a lot of money or expensive equipment to become physically fit.
True or False
To help stay physically active, include a variety of activities.
True
• To help stay physically active, include a variety of activities.
Today
• Benefits
• Recommended Time
• Exercising at Home
• Overcoming Barriers
• Resources
Benefits to Exercise• Lower heart rate and blood pressure
• Increase HDL and lower LDL and TG
• Possibly prevent some types of cancer
• Slows bone loss (osteoporosis)
• Reduce total body fat and intra-abdominal fat
• Improve glucose tolerance and diabetes
• Increase energy
• Improve mood
• Decrease Stress
Fitness Break!
• Stand up and walk in place
• Wall pushups
Role with Weight Management
• Without regular exercise, regaining the weight lost is more likely.
• With regular exercise, weight loss is more likely to be maintained.
How much?
Adults need at least… • 150 minutes of moderate
intensity aerobic activity every week OR
• 75 minutes of vigorous intensity aerobic activity (jogging or running) OR
• An equivalent mix of moderate and vigorous intensity aerobic activity
AND…• Muscle-strengthening
activities on 2 or more days a week that work all major muscle groups
Just Ten Minutes
• As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time, you will reap the benefits.
• Try going for a 10-minute brisk walk, 3 times a day, 5 days a week. This will give you a total of 150 minutes of moderate-intensity activity.
Fitness Break!
• Stand up and walk in place
• Squats
At Home Workouts
• Comfortable, supportive pair of sneakers
• Comfortable clothing
• Mat for stretching
• Exercise bands/tubing
• Jump rope
• Free weights
• Cardio machine (treadmill, elliptical, bike)
What can you do?
• Walking
• Stair climbing
• Jumping Jacks
• Pushups (knees, wall)
• Sit Ups/Crunches
• Leg Lifts
• Jogging in place
• Squats/Lunges
• Dancing
• Step exercise
• Light weight lifting
Visit Marathon Health ePortal for exercise examples
Light Weight Lifting
• Don’t have free weights?
• Use common household items
– Canned goods
– Laundry detergent bottles
– Water bottles
Barriers to Exercise
• Busy work schedule
• Physical limitations
• Lack of
– Motivation
– Support
– Variety
• Cost
Overcome the Barriers
• Busy work schedule – schedule time in your calendar for exercise
• Physical limitations – learn how to modify activities to fit your needs
• Lack of
– Motivation – set a healthy reward
– Support – find an exercise buddy
– Variety – know your options
• Cost – you don’t need a lot of money to get started!
Now What?
• What can you do today?
• Take the long way back to your workstation!
We can help!
• Call to schedule an appointment to work on your health goals.
Resources
• Marathon eHealth Portal
– www.marathon-health.com/myphr
– Wellness Tab – Exercise Plans, Cardio Log, Exercise Examples, etc.
• Centers for Disease Control and Prevention (www.cdc.gov/physicalactivity)
• National Institutes of Health (www.nhlbi.nih.gov)
• American Council on Exercise (www.acefitness.org)
• American College of Sports Medicine (www.acsm.org)