“Stand or Sit… to be fit with the “Dirty Dozen”

“Stand or Sit…to be fit with the “Dirty Dozen” Christine Schwartzkopf, MSN, RN-BC, CRRN Nurse Educator/Community Living Center Central Texas Veterans Health Care System May 7, 2012

Learning Objectives By the end of the session, attendees will be able to: • Identify the benefits of regular exercise including warm-up, cool-down and stretching; recognizing the four main elements of fitness (aerobic fitness, muscular fitness, flexibility and stability/balance). • Identify the common barriers to physical activity along with ideas on how to overcome them. • Participate in 20 - 30 minutes of chair exercises through demonstration/group participation/ education taught by an RN.

Enough Exercise? Only about 25 percent of the whole population-- elderly or any age-- are getting enough exercise to really maintain good health. And that's sad! With all the evidence we've gained in the last 10 years, people ought to be aware of how important exercise is. It is not only something for your body, but fitness helps you with your everyday life. It becomes a guide not only physically, but emotionally and spiritually.

Be kind to your body

Four basic elements of fitness Aerobic fitness Muscular fitness Flexibility/Stretching Stability/balance

Aerobic Fitness Aerobic fitness improves overall health and well-being. Helps your heart, blood vessels, lungs and muscles with routine tasks and allows you to rise to any unexpected event such as running to your car in the rain. Popular aerobic activities include walking, biking, jogging, swimming, and dancing.

“The number one benefit is the breathing techniques. Illness comes when we don't get enough oxygen.”

Muscular Fitness Muscular fitness refers to the strength and endurance of your muscles. The more fit your muscles, the easier daily tasks become. Strength training improves muscular fitness and helps with weight maintenance by increasing your lean muscle mass. Strength training can be done with free-weights, resistance bands, household items (like soup cans), weight machines, or your own body weight.

Flexibility / Stretching Exercises such as yoga or tai chi are effective in increasing flexibility. Improves performance Decreases the risk of activity-based injuries like falls Improves flexibility Better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion. Stretching also increases blood flow to the muscle. You may come to enjoy the ritual of stretching before — or better yet, after exercise.

Stability and Balance Stability and balance are affected by your body’s core strength. Stability and balance can be improved by core exercises that focus on the area around the center of your body. A strong core helps combat poor posture and low back pain as well as preventing falls.

Considerations Many of us can't manage Jane Fonda's Workout or cant' bear to see another aerobics video led by some slinky young thing … take heart! Armchair Fitness... is an exercise program for anyone who's unable or unwilling to take part in strenuous activities. USA Today, 2010.

Chair Exercises Chair exercise routines are for people interested in increasing aerobic ability and overall body strengthening, stretching and relaxing without undue stress or strain. Recommended for “oldsters” age 55–75! A small pillow, light weights (even soup cans will do), and a chair are all you need to get started!

Purpose of Chair Exercises • to help older adults enjoy increased stamina, muscle tone, flexibility, coordination and a sense of well-being through physical activity & exercise You can raise your arms over your head 20 X’s and if you are puffing, you’re getting a workout.

Benefits "There are a lot of people who don't like to be visible in an exercise class, get up in an aerobics class, or just don’t like to get on the floor and exercise. But they still wanted to be healthier and work out. You can raise your heart rate no matter what your age, sitting in a chair if you know how to do it. People of all ages can benefit.

Benefits of physical activity • Improves circulation, flexibility, coordination and balance • Strengthens heart and lungs • Lowers blood pressure • inspiring music* and high production creates an excellent path to lowering blood pressure • Stabilizes blood sugar for diabetics • Increases stamina and muscle strength, especially in the upper body • Increases strength in hands, arms, and legs • Enhances sense of well-being and reduced susceptibility to depression • Relaxation and improved mind-body harmony *These routines are often accompanied by lively big band and popular music.

Barriers to exercise Barrier No. 1: I don't have enough time to exercise Setting aside time to exercise can be a challenge. Use a little creativity to get the most out of your time. • Get up earlier • Squeeze in short walks throughout the day • Revamp your routine

Barrier No. 2: I think exercise is boring It's natural to grow weary of a repetitive workout day after day, especially when you're going it alone. But exercise doesn't have to be boring. - Choose activities you enjoy - Vary the routine - Explore new options

Barrier No. 3: I'm self-conscious about how I look Don't get down on yourself! Remind yourself what a great favor you're doing for your cardiovascular health, or focus on how much stronger you feel after a workout. Avoid the crowd Focus on the future.

Barrier No. 4: I'm too tired to exercise No energy to exercise? Without exercise, you'll have no energy. It's a vicious cycle. But breaking the cycle with physical activity is one of the best gifts you can give yourself Try a morning dose of exercise. Make lunchtime count Hit the hay earlier

Barrier No. 5: I'm too lazy to exercise If the mere thought of a fitness routine makes you tired, try these thoughts on for size: • Set realistic expectations • Work with your nature, not against it • Schedule exercise as you would schedule an important appointment

Barrier No. 6: I'm not motivated Natural athletic ability isn't a prerequisite to physical activity. • Keep it simple • Join up with friends • Focus on the positive changes you're making to your body and mind

Barrier No. 7: I've tried to exercise in the past and failed Don't throw in the towel. You can't see it when you lower your cholesterol or reduce your risk of diabetes, but that doesn't mean you aren't doing yourself a great favor. Re- evaluate what went wrong, and learn from your mistakes. • Pace yourself • Set realistic goals • Remember why you're exercising

Barrier No. 8: I can't afford health club fees You don't need a membership at an elite gym to get a great workout. Consider common-sense alternatives. - Do strengthening exercises at home. - Watch an exercise video. - Start a walking group. - Use the stairs. - Try your community center.

Barrier No. 9: I'm afraid I'll hurt myself if I exercise If you're nervous about injuring yourself, start off on the right foot. • Take it slow • Try an exercise class for beginners • Get a fitness expert who can monitor your movements.

Barrier No. 10: My family doesn't support my efforts

Audience participation Stand or Sit…to be fit with the “Dirty Dozen” -

Remember to WARM UP and COOL DOWN Warm-up S t r e t c h Cool down

Why warm up and cool down? Warming up • helps prepare your body for aerobic activity. • gradually revs up your cardiovascular system, increases blood flow to your muscles and raises your body temperature. Cooling down • similar to warming up, it is important because it helps regulate blood flow. • gradually reduces the temperature of your muscles, thus reducing muscle injury, stiffness and soreness. Warm-ups and cool-downs involve doing your activity at a slower pace and reduced intensity. (Mayo Clinic staff)

1) Curl - Great exercise that firm upper arms, forearms, and grips. • Start with weights at your side • Raise (curling) weights together to your shoulders • Then bring weights to original position

2) Press – Wonderful exercise for upper back, shoulders, arms, grip and excellent overall toning of the arms. • Start with weights on your shoulders • Push both arms together overhead • Bring back to shoulders after each REP

3) Upright row – Excellent for posture, upper back, shoulders, chest and forearms. • Start with your hands in front of your waist • Lift your hands to your chin (both together) with elbows high • Then lower to original position after each REP

4) Triceps press – A very specific exercise for back and upper arms, shoulders and grip. • Start with hands behind your head • Extend forearms (together) overhead • Bring back down to original position

5) Squeeze – A wonderful exercise for grip and forearms. • Squeeze a soft object firmly, then release.

6) Curl and Press – Excellent for shaping the arms - both front and back, upper chest and forearms. • Start with palms up, elbows to the side; pull weights to shoulders (as in curl). • From shoulders position, push both weights overhead (as in press). • Bring back to shoulders and then down each time.

7) Side raise – A very specific exercise for shoulders, arms and upper back. • Start with weights next to your side. • Raise the weights laterally with straight arms to at least shoulder level, without bending your elbows. • Then let them down to your sides again.

8) Crossovers – This exercise firms upper chest, shapes arms and shoulders, and strengthens back. • Raise weights to eye level; bend elbows slightly in front of face • Hug yourself with weights, one repetition over the front the other under • The elbows must be bent for effectiveness

9) Sprint knee high – A wonderful conditioner for all muscles, specifically the waist, hips, thighs, calves and upper body • Lift each knee as high as you can while rhythmically moving arm, elbows and knee in unison

10) Press up and out – Firms back, shoulders, arms, and chest. • Pull weights to shoulders, push overhead together, bring back to shoulders. • Now push weights out to side, then bring back to shoulders. • Alternate by pressing overhead and to the side.

11) Pullover – Excellent shaping exercise for chest, shoulders, and arms. It will work waist, too. • Push both weights together in front of the body. • Pull them overhead touching back of the head. • Bring forward, then back to original position. • The arms are curled, not straight, when pulled over the head.

12 Jog easy- (Optional) Overall good body conditioner. • Jog easily, moving elbows and knees together in a light, easy pace

As a nurse educator, it is my job to try to improve lifestyle and to encourage activity through weight-bearing activities. Showing you an alternative that is both fun and within one’s ability to do. "See, anyone can do exercise." Thank you for helping to make my job easier!

Questions: Email: Christine.Schwartzkopf@va.gov

“Stand or Sit… to be fit with the “Dirty Dozen”