Too busy to exercise? Simple ways to be more active

1. Too busy to exercise?Simple ways to be more active Michael Donovan, Ph.D. National Cancer Institute January 14, 2008

2. Ways to be more active • Introduction • Assess your current activity level • Benefits of exercise • Ways to incorporate more activity into your life

3. Introduction • Chicago O’Hare Airport Story “just stretching my legs” • Unique Workstation “so you like to stand”

4. Quiz Time! How active are you right now? What is your current activity level?

5. 1. On an average day, I climb and descend an average of _______ flights of stairs? A) 1-5 (1 point) B) 6-10 (2 points) C) More than 10 (4 points)

6. 2. I have a desk job, but I leave my desk regularly to run errands, greet visitors, attend meetings, etc. at least _____ times per hour on an average day. A) 6 times or less (0 points) B) More than 6 times per hour (1 point)

7. 3. My job requires that I be on my feet and moving an average of about _____ hours a day. A) 1-2 hours (2 points) B) 2-3 (3 points) C) 3-4 (4 points) D) 4 or more (6 points)

8. 4. My job requires that I be on my feet basically standing for approximately ______ hours a day. A) Less than 4 hours (0 points) B) 4-6 (1 point) C) 6-8 (2 points) D) 8 or more (3 points)

9. 5. On an average day, I walk about ______ miles, either recreationally or as part of my job. A) 1-2 (2 points) B) 2-3 (4 points) C) 3-4 (6 points) D) >4 miles (10 points)

10. 6. I spend about ______ hours a week tending a garden or lawn or doing home improvements such as carpentry and painting. A) 1-2 (1 point) B) 2-3 (2 points) C) 3-4 (3 points) D) 4-5 (4 points) E) 5 or more hours (5 points)

11. 7. I am a parent who assumes primary responsibility for a preschool child. (Add ½ of points for each additional child) • Child and parent at home all day (5 points) • Child spends half day at day care center (3 points) C) Child spends full day at day care center (1 point)

12. 8. My job is physically demanding for ______ hours of the day. A) 1-2 (3 points) B) 2-3 (5 points) C) 3-4 (7 points) D) 4-5 (9 points) E) >5 hours (12 points)

13. 9. I engage in sporting activities such as tennis, softball, baseball or golf (without a cart) or I go dancing an average of _____ hours a week. A) 1-2 (1 point) B) 2-3 (2 points) C) 3-4 (3 points) D) 4-5 (5 points)

14. 10. I do household chores (laundry, cleaning, cooking) an average of _____ hours a week. A) 1-2 (1 point) B) 2-3 (2 points) C) 3-4 (3 points) D) 4-5 (4 points) E) 5 or more (6 points)

15. So…how active are you? • 11+ points = Tremendous! Even without a formal exercise program, you may be getting an adequate amount of physical activity. • 5-10 points= Fair You are in-between a couch potato and a weekend warrior. • 0-4 points= I’m glad you are here today! You are an excellent candidate for incorporating more physical activity into your life.

16. Benefits of Exercise

17. Why should I be more active? • Physical activity is not just BENEFICIAL… NOT being active can be HAZARDOUS to your health!

18. Why should I be more active? • It’s a fact!: Muscle burns more calories than fat. • Even if your weight does not change, you burn more calories (even when you’re resting) by adding muscle mass

19. Why should I be more active? • Being physically active will INCREASE your energy level, not decrease it! • You will have more energy to do the things you really enjoy doing!

20. Why should I be more active?Psychological benefits of activity • Improved • Alertness • Self esteem • Immunity to stress • Memory • Problem solving/creativity • Stamina • Resilience

21. Why should I be more acitve?Some benefits of walking • Managing your weight • Controlling your blood pressure • Decreasing your risk of heart attack • Boosting "good" cholesterol • Lowering your risk of stroke • Reducing your risk of breast cancer and type 2 diabetes. • Protecting against hip fracture • Prevent depression, colon cancer, constipation, osteoporosis, and impotence • Lengthen lifespan • Lower stress levels • Relieve arthritis and back pain • Strengthen muscles, bones, and joints • Improve sleep • Elevate overall mood and sense of well-being

22. Some ways to be more active How to incorporate activity into your daily life

23. Role model • President-Elect Barack Obama

24. If the President-Elect can make time to exercise… "That's one of the first things you learn working for him: You better make sure he gets his workout," said Jim Cauley, who managed Obama's 2004 U.S. Senate campaign. "If there isn't any time, he's not going to feel his best that day. If he only gets 30 or 40 minutes, he's still not really happy. "You have to make time for him to exercise, at least an hour or so. You block it out and put it on the schedule, because that's what makes him happy." As Duties Weigh Obama Down, His Faith in Fitness Only IncreasesThursday, December 25, 2008, Washington Post

25. Morning workouts Aerobic • Take a walk or go for a jog Strength • abdominal crunches, plank • reverse crunches • squats, wall slides • bridges, good mornings • Toe raises Stretches: • Hamstring, hip flexor, calf

26. Coffee Break • Take a coffee break without the caffeine: Exercise instead of drinking coffee! • Exercise can naturally energize you by summoning blood sugar from the liver at a rate the pancreas can deal with. • Result: A subtle, longer lasting energy boost with no crash!

27. Active coffee break options • Cardiovascular • 10 min walk in parking lot or stairs, Jumping jacks or run in place • Strength • Isometric curls, Lunges • Flexibility • Shoulder rotations, neck stretch, arm circles, upper back bend, lower back stretch

28. Desk exercises Move in your chair • Lift your legs • Roll your shoulders • Arch your back • Stretch your neck • Raise your arms • Dip in your chair • Give yourself a hug

29. Postural tips for sitting at your desk • Avoid slumping • Avoid crossing your legs • Use a chair with armrests • Avoid sitting on your wallet • Avoid sitting for more than 30 minutes at a time

30. Lunchtime physical activity Benefits: • It won’t take time away from your family! • It can re-energize you for the rest of the day! • It can be free! • It can put those lunchtime calories to work rather than turning into fat!

31. Where can I be more active?In the car: Driving exercises • Isometric tummy tighteners • Isometric butt tighteners • Isometric thigh flexers

32. Where can I be more active? Fitness on wheels When driving: • Stop every hour or so to stretch and take a short walk When riding: • Isometric curls • Upright sit-ups • Shoulder rolls and shrugs • Squeeze a rubber ball • Walk around (on a train or bus)

33. Where can I be more active?On a plane • Get out of your seat every 20-30 minutes • Work your buns with seated “tush-tighteners” • Work your abs with upright situps • Work your biceps with stationary curls • Work your triceps with dips • Work your chest with the prayer • Work your thighs against the seat in front of you • Work your cardiovascular system with diaphragmatic breathing

34. What do you like to do? • If you like animals…show them! • If you like vegetables…grow them! • If you like dancing…go dance! • If you like to shop…head to the mall! • If you like to visit with friends…plan a walk! • If you love nature…go for a hike! • If you want to watch TV or a video…exercise while you watch! • If you enjoy reading…go to the library or bookstore and work out as you browse! • If you crave speed and thrills…try in-line skating or biking! • If you have children…get them involved! • If you have a home…improve it! • If you are a competitive type…compete!

35. Take home messages:Simple Changes for Super Improvements! • Set aside time • Start simply 2+3=5 • Commit to a plan • Focus on being active

36. Exercise…your imagination! • Be creative • Move however you want to (Charlotte, NC)

37. How am I going to be more active?Be successful! A successful exercise program must: • Fit comfortably into your life (It must fit!!) • Provide results (It must work!!)

38. What are you going to do? • Take 60 seconds RIGHT NOW to right down 2 ways you are going to add more activity into your life

39. NIH CORE week (Conditioning and Relaxation) February 9-13, 2009 • Monday: Natcher Building (NIH campus) • Tuesday: Rockledge 2 • Wednesday: Executive Plaza North • Thursday: Rockledge 2 • Friday: Neuroscience Center (Executive )

40. Michael Donovan, Ph.D. Presidential Management Fellow with National Cancer Institute Contact: donovanm@mail.nih.gov

41. Extra slides

42. Where can I be more active?Outdoor activities

43. Time spent watching TV • # of min/week the average child watches television: 1,680 • # of hrs/day TV is on in average U.S. home: 6.8 hours • Average hours per day • Total: 3.3 Men: 3.5 Women: 3.1 • Percent watching TV • Total: 80% Men: 81% Women: 78% • Find alternatives to TV viewing http://www.bls.gov/news.release/atus.t01.htm

45. Key Guidelines for Adults Avoid inactivity. Some is better than none. Your health will benefit from any amount of PA. Aerobic Physical activity at least 2 ½ hr/week at moderate-intensity, or 1 ¼ hr/week at vigorous-intensity or combination of moderate- and vigorous intensity aerobic activity Should be done at least 10 min at a time and best if spread throughout the week. For further benefits increase aerobic activity to 5 hr/week at moderate intensity or 2 ½ hr/week at vigorous intensity, or an equivalent combination of moderate- and vigorous-intensity activity. Do moderate or high intensity muscle-strengthening activities involving all major muscle groups 2 or more days a week.

46. Role model • Vergil Arbuckle 2003: 400 pounds 2006: 185 pounds

47. TRI AND TRI AGAIN Vergil Arbuckle • During college Vergil gained 150 pounds and weighed 400-pounds in 2003 • He wasn't worried about his weight until his dad had a heart scare. • He bought a pedometer because he was too embarrassed to go to a gym, and “just started walking," recalls Arbuckle, who would get winded with one lap around the block. • Over the next few months, he made rapid progress, adding weight lifting and following his diet. • Joined a gym in March 2004, he weighted 260 pounds and was still losing. • The gym owner said, 'We're going to get you doing triathlons,' but Vergil didn't believe him." • He picked up all three sports easily and in May 2005, he completed his first race a sprint triathlon. (250-meter pool swim, 12-mile bike ride, 5k run). And even took 2nd place in his age group. • By the end 2005 he completed 2 more sprint distance races, an Olympic-distance race and the Marine Corps Marathon and weighted only 185-pounds. • “I never would have dreamed I would be able to do this,” he says. “But I just tried to continue to get better. Having fun was my main goal. It still is.” • In 2006 Vergil signed up for a half Ironman-distance triathlon and submited his name in the lottery for the full Ironman in Kona. He began training 15 to 20 hours a week, swimming before work, and running, biking or lifting afterward. • "I was in over my head and tired all of the time," he admits. His weight also drifted back up to a more comfortable 235, which is where he is today. • In October, Vergil finished the Ironman in 16 hours, 33 minutes • In 2007, he ran the Marine Corps Marathon again and began racing in the off-road triathlon circuit, qualifying for nationals. • His advice: "Do something you enjoy and stick with it through the ups and downs. If you're not having fun, you're not going to do it." • And don't forget that a walk around the block can be the first step toward an Ironman. January 6, 2008 Washington Post Express-Fit Section

48. 4 components of fitness Cardiovascular Strength Balance Flexibility

49. How can you find 30 minutes a day to exercise? • Be like an NFL running back-Look for openings everywhere • Minutes add up…Just like rushing yards for a running back

50. Calories burned in 30 minutes (Calorie expenditure based on a 140 lb individual)