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Exercise 101

Exercise 101. Balancing life’s issues. Objectives. Benefits and components of regular exercise Develop strategies for staying committed to fitness Create a personal fitness plan. Benefits of Exercise. Physical? Mental? Social?. Get Moving!.

gloria-baldwin
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Exercise 101

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  1. Exercise 101 Balancing life’s issues

  2. Objectives • Benefits and components of regular exercise • Develop strategies for staying committed to fitness • Create a personal fitness plan

  3. Benefits of Exercise Physical? Mental? Social?

  4. Get Moving! “Regular exercise brings changes in various hormones and growth factors that lower risk of colon cancer 40 to 50 percent.” -Karen Collins, RD, nutrition consultant to the American Institute for Cancer Research

  5. Benefits of Exercise • Reduces risk of chronic diseases • Treats chronic disease • Helps you manage your weight • Increases bone density • Improves your mood • Beats stress • Promotes better sleep

  6. Benefits of Exercise • Improves cognition with aging • Maintains function with aging • Boosts energy and endurance • Satisfaction - a sense of control and accomplishment, Self-nurturing

  7. Basic components of physical fitness • Aerobic • Muscular Strength • Muscular Endurance • Flexibility • Balance

  8. Creating a personal fitness plan • For healthy adults under the age of 65, the American Heart Association and the American College of Sports Medicine recommends: • 30 minutes of moderate-intensity aerobic activity (such as brisk walking, swimming) 5 days a week or at least 20 minutes of vigorous activity (such as running, spinning) 3 days a week. • Strength training twice a week.

  9. Fitness Planning : frequency : intensity F I T T : time : type

  10. Optimize your Fitness • Specificity • Overload • Regularity • Progression

  11. So Many Choices! • Cardio Outdoor • Cardio Indoor • Interval Training • Quick Cardio Bursts • Strength Training/ Weight bearing

  12. Can You Talk? Can You Sing? If you can talk, work harder!

  13. Perceived Rate of Exertion 14 15 Hard (heavy) 16 17 Very hard 18 19 Extremely hard 20 Maximal exertion 6 No exertion at all 7 Extremely light (7.5) 8 9 Very light 10 11 Light 12 13 Somewhat hard

  14. Overcoming Barriers What are yours?

  15. Overcoming Barriers • “I don’t have time.” • “It’s boring boring.” • “I’m tired.” • “Don’t like it.” • “I don’t lose weight.” • Too hard to stick to a routine, too many interruptions

  16. Exercise v. Activity Vigorous? Myth Continuous? Myth At least 30 minutes? Myth

  17. Tools for Success Walking Sticks Pedometer DVDs Wii Fit Personal Trainer A friend Exercise Class Dance Dance Revolution ? Home Equipment

  18. Keys to Success • Set goals for motivation and commitment • Be S*M*A*R*T • Specific • Measurable • Action-Oriented • Reasonable • Time-Bound • Plan B

  19. Be Active! • Get up once each hour • Park a few blocks away • Set the alarm 30 minutes early • Use the bathroom on a different floor

  20. Be Active! • Walk and talk. Wiggle and watch • Don’t delegate household chores • Take fitness breaks • Walk around the airport • Take stairs • Walk the dog • Take a family walk or bike ride • Meet for a walk instead of lunch • Plan active outings with your friends and family

  21. Finally … • PHYSICAL ACTIVITY IS NOT AN OPTION • Make exercise a habit that you do without question • Review and recommit to your goals often • Don’t work too hard or not hard enough. Add variety • Include healthy eating • Record your progress • Have fun • Reward yourself

  22. Exercise 101 Balancing life’s issues

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