Starting an Exercise Program

1. Starting an Exercise Program

2. Top 10 Reasons to Start an Exercise Program 10. Relieves anxiety and depression • Decreases risk of chronic diseases 8. Increases metabolism 7. Increases energy and stamina 6. Increases bone density

3. Top Ten Reasons to Start an Exercise Program 5. Improves flexibility 4. Prevents falls 3. Prevents weight gain 2. Improves sleep 1. You will feel better!

4. FYI • Burning an extra 200 calories per day in physical activity* can produce a weight loss of 20 lbs in one year. • Regular physical activity is the most common characteristic of individuals who have lost and maintained a significant amount of weight.** • “Regular physical activity is probably as close to a magic bullet as we will come in modern medicine. If everyone in the U.S. were to walk briskly 30 minutes a day, we could cut the incidence of many chronic diseases 30% to 40%.” *** *Roughly the equivalent energy expenditure of a 2 mile brisk walk **Klem, M.L., Wing, R.R., McGuire, M.T., Seagle, H.M., & Hill, J.O. A descriptive study of individuals successful at long-term maintenance of substantial weight loss. American Journal of Clinical Nutrition, 1997, 66, 239-246. ***Dr. JoAnn Manson, Chief of Preventive Medicine at Harvard's Brigham and Women's Hospital, Time, Jan. 21, 2002

5. What are YOUR reasons to start an exercise program?

6. List 3-4

7. What are your roadblocks?

8. Roadblocks “I don’t have time.” “I’m too tired.” “I don’t like to sweat.” “I don’t know what to do specifically.” “I don’t want to.” “I’m afraid I’ll hurt myself.” “It’s boring.” “I can’t stay motivated.”

9. Roadblocks “With all of my sweaty gym clothes, I’ll have more laundry.” “Exercise is expensive.” “It’s uncomfortable, it hurts me.” “I can’t do what I used to be able to do.” “It is not important.” “I don’t have anyone to exercise with.” List 3-4 of your roadblocks

10. Overcoming Your Roadblock(s)

11. Overcoming Your Roadblocks Example: • Initial Roadblock: “I’m too tired.” • Or more specifically, “When I first wake up, I’m too sleepy to be active. At night, I’m exhausted from the workday.”

12. Overcoming Your Roadblocks Possible strategies to get around roadblock: • Go to bed earlier at night so that you will be more awake in the morning. • Have a light breakfast and a cup of coffee, then go for a walk. • Participate in physical activity over the noon hour. How can you overcome your roadblocks?

13. Components of an Exercise Program

14. Cardiovascular (Swimming, running, walking, jogging, cycling) Strength Training (Resistance bands, free-weights, weight machines) Flexibility(stretching, yoga)

15. Cardiovascular benefits Decreases body fat Decreases total cholesterol Increases heart function Increases aerobic work capacity Reduces blood pressure

16. Strength Training benefits Increases bone density Increases stamina Weight loss and weight maintenance Decreases risk of injury Increases sense of balance

17. Flexibility benefits • Improves range of motion • Improves balance • Reduces risk of injury • Increases circulation

19. Exercise Guidelines

20. Cardiovascular Adults (ages 16-64) should do 2 hours and 30 minutes a week of moderate intensity, or 1 hour and 15 minutes a week of vigorous intensity

21. Cardiovascular Aerobic activities should be performed in episodes of at least 10 minutes, preferably spread throughout the week. http://health.gov/paguidelines/

22. Strength training Adults should do strength training 2-3 times a week working the major muscle groups http://health.gov/paguidelines/

23. Flexibility Guidelines • Stretch your muscles when they're warm (after your warm up or, even better, after your workout) • Do static stretches with a focus on tight areas such as the hamstrings and lower back • Stretch a minimum of 2-3 days a week...even better would be every day • Stretch within your range of motion. Stretching shouldn't hurt. • Hold each stretch for about 15-30 seconds and do 2-4 reps of each stretch http://exercise.about.com/cs/exbeginners/a/exbasics_2.htm

24. Mix it up Research shows that diversifying your workout routine offers greater payoffs than sticking to the same moves for years on end. That's because exercise variety maximizes benefits and minimizes obstacles to working out, such as injuries, plateaus, and boredom. http://www.realage.com/WorkoutCenter/Articles.aspx?aid=10497

25. How Many Calories Am I Burning When I Am… * This is based on 30 minutes of activity

26. How Many Calories Am I Burning When I Am… * This is based on 30 minutes of activity

27. Track Your Progress Set goals Track your physical activity Reward yourself!

28. Goals Start by setting small, reasonable weekly goals. Choose an activity you like to do. Choose an activity that you can easily fit into your daily routine. Choose an activity that you have easy access to. Choose an activity that you feel comfortable doing.

29. Take Small Steps Dance to music Gardening Walk during lunch hour Stretch before bedtime Take the stairs Walk the dog Carry groceries instead of pushing the cart

30. Reward Yourself • When you meet your goal(s), celebrate by giving yourself a special reward. • Use rewards to give yourself credit for your successes.

31. Ready! Set! • Plan ahead • Make it important • Make exercise fun and convenient • Start slowly and increase gradually • Apply the components of exercise • Document your exercise

32. GO!