ncpb presidential fit 8-4-2012
TRANSCRIPT
Presidential “Fit”Maintaining Health and Wellness for You and Your Association
Presented byScott Cooper
Kathryn Grant MadiganMarc Staenberg
Mary Anderson, M.D. FACP
August 4, 2012Chicago, IL
NCBP 2012 Annual Meeting
Introductions
Scott Cooper Kathryn Grant Madigan Marc Staenberg Mary Anderson, M.D. FACP
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Agenda
Part I: Focus on the President
Part II: Focus on the Association
Part III: What is Your Bar Association Doing
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Your Presidential Year is a Sprint, Not a Marathon
Peak performance is enhanced by rest and renewal
Hiking Metaphor
Restores energy
Regain focus
Enjoy a more meaningful, and healthy, Presidential year
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The Presidential “Curses”• The Presidential “Twenty”• Increased Risk of Colds and Flu (or worse)• Sleep Deprivation• Poor Diet• Lack of Exercise• “Re-Entry” Funk or Depression• Increased drinking, or reliance on medication
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Practical Advice Snack Time You Don’t Have to Stay for Dinner The Drinking Game
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The Drinking Game Can you Tell the Difference Between These
Two Drinks?
How about These Two?
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Take Care of Yourself Regular massage or other body treatments Healing Touch is powerful medicine Consider a pre-Presidential “time out” or
retreat “Calm before the storm” Take regular vacations with family (you all
need it!)
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Keep a Journal Not just for your legacy… Therapeutic value Let go of the “stuff” cluttering your mind &
spirit Increase your energy and creativity Maintain perspective Food journal – free apps
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The Challenge for Family Being Bar President may be great for you,
may not be so great for family Make sure family members know what the
job entails New scheduling challenges Public appearances Include family when appropriate TravelAugust 4, 2012 NCBP 2012 Annual Meeting 13
Justice Stephen Breyer:
“don’t know that what I do is meditation, or even whether it has a name. For 10 to 15 minutes twice a day I sit peacefully. I relax and think about nothing or as little as possible … doing this makes me feel more peaceful, focused and better able to do my work.”
Amanda Enayati, CNN.com Blogs
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2010 Most Frequent Causes of Illness and Death
1. Heart Disease 24% 8. Kidney Disease 2%
2. Cancer 23% 9. Flu and Pneumonia 2%3. Chronic Respiratory Disease (asthma, emphysema, etc.) 6% 10. Suicide 2%
4. Stroke 5%11. Septiciemia (blood infection) 1%
5. Accidents 5% 12. Chronic Liver Disease 1%
6. Alzheimers 3% 13. Hypertension 1%
7. Diabetes 3% 14. Parkinson's disease 1%
15. Aspiration Pneumonitis 1%National Vital Statistics Reports, Vol. 60, No. 4 , January 11, 2012
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Physical Inactivity- 2009
0 - 20.020.1 - 24.424.5 - 28.228.3 - 32.7> 32.8
Percent
Centers for Disease Control and Prevention: National Diabetes Surveillance System. Available online at: http://apps.nccd.cdc.gov/DDTSTRS/default.aspx. Retrieved 7/20/2012.
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Obesity - 2009
0 - 19.419.5 - 23.823.9 - 27.027.1 - 30.7> 30.8
Age-adjusted percent
Centers for Disease Control and Prevention: National Diabetes Surveillance System. Available online at: http://apps.nccd.cdc.gov/DDTSTRS/default.aspx. Retrieved 7/20/2012.
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Diabetes - 2009
0 - 6.36.4 - 7.57.6 - 8.88.9 - 10.5> 10.6
Age-adjusted percent
Centers for Disease Control and Prevention: National Diabetes Surveillance System. Available online at: http://apps.nccd.cdc.gov/DDTSTRS/default.aspx. Retrieved 7/20/2012.
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Exercise
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES Centers for Disease Control and PreventionDivision of Nutrition, Physical Activity, and ObesityPhysical Activity Guidelines for Adults • 07/09
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Exercise
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICECenters for Disease Control and PreventionDivision of Nutrition, Physical Activity, and ObesityPhysical Activity Guidelines for Adults • 07/09
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Get Enough Sleep (Not Joking) Get enough sleep to function optimally 7 to 9 hours ideal – CDC and NIH Trouble sleeping? Think tryptophan –
• Fresh dairy (warm milk works wonders)• Fin fish• Nuts (especially cashews, almonds, pine nuts,
sesame seeds)• Turkey
Consequences of sleep deprivation …August 4, 2012 NCBP 2012 Annual Meeting 24
Sleep tips Maintain a regular bed and wake time Establish a regular, relaxing bedtime routine Create a sleep-conducive environment that is
dark, quiet, comfortable and cool Remove TVs from bedrooms Use bedroom only for sleep and sex Finish eating at least 2-3 hours before bedtime Avoid caffeine and nicotine Avoid alcohol close to bedtime
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1-877-44U-QUIT (1-877-448-7848)
Smokefree.gov
Don’t Smoke
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Resources http://www.cdc.gov/HealthyLiving/
http://www.nih.gov/health/NIHandweightofthenation/
http://health.rush.edu/Index.aspx
http://rush-health.com/RHA/HealthInitiatives/HealthImprovement.asp
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Get Your Association Involved Healthy Activities are great ways to connect
members Offer a wide variety Programs are Not Just for the “Super Fit” Connect Programs to Bar Foundation or Other
Local Charity Review the food and snacks you offer
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Some Examples (1) Bar Association runs/walks Bike challenges “Spinning CLE” Sports/affinity/training clubs Group quit smoking campaigns Contact your health insurer and inquire if it
offers a wellness program
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Some Examples (2) Programs on Nutritional Eating Incorporate an activity at your meetings (a 5k
run at your Bench Bar) Food Committee for Your Association Golf Outings Cover Stories About Your Lawyers Doing
Healthy Activities
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NCBP 2012 Annual Meeting
Washington State Bar’s Health FairThe WSBA held a Health Fair on Thursday, April 19th open to all staff with approximately 12 outside vendors offering services such as:acupuncture, yoga, meditation, physical therapy, massage and nutrition and It included a local fitness club, representatives from Weight Watchers, and a local running coach. This was organized by the newly formed Health & Wellness committee,whose mission is to raise awareness about healthy lifestyles and provide opportunities to support balance and wellness.
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