LET’S MOVE!LET’S MOVE!MOVE Toward a Healthier You

Session # 2

Basic Ground RulesBasic Ground RulesPlease be on time for all

workshopsTurn off or mute cell phonesBe respectful of other

participants and avoid side conversations.

How did your week go?How did your week go?How many of you completed your

food and activity logs?What did you discover from

keeping these logs?How did you do on your 30-day

challenge?What barriers or difficulties did

you have this past week?

Overview of this session:Overview of this session: Assess our current physical activity habitsBenefits of regular physical activity for YOUCurrent recommendations for physical

activity for overall health and for weight loss/maintenance

Overcoming common barriers to physical activity

What can we do today to increase our activity?

Let’s assess our current Physical Let’s assess our current Physical Activity:Activity:Are you currently doing any planned

physical activity to increase personal fitness (brisk walking, aerobic dance, jogging, cycling, swimming) for a total of 150 minutes per week (about 5 days per week for about 30 minutes per session)?

Raise your hand if you are currently doing this amount of regular physical activity.

If your hand is raised, good for you!

Assess our current physical activity Assess our current physical activity habits:habits: Which of these statements describes

you? □ I have been doing physical activity for at least 6

months. □ I have been doing physical activity for less than 6

months.□ I have not been doing regular physical activity,

but I intend to start in the next 30 days. □ I have not been doing regular physical activity,

but I intend to start sometime in the next 6 months.

□ I have not been doing regular physical activity, and I do not intend to start in the next 6 months.

Benefits of physical activity for Benefits of physical activity for YOUYOU

What do YOU want to be able to do or continue doing as you age?

“The two most critical elements of successful aging are the ability to move the way you want to, and the ability to think the way you want to.”

Dr. Timothy Church, author of Move Yourself, 2007.

Benefits of regular physical Benefits of regular physical activity:activity:

Helps you manage your weight.Helps you sleep better.Increases your energy level. Improves your mood and self-esteem.Increases your overall strength & range of motion.Improves your blood sugar control.Improves your heart health and blood circulation. Reduces your stress, anxiety and depression.Reduces your blood cholesterol, triglycerides & blood pressureReduces cancer risk (esp. breast, prostate, lung, colon, kidney) Reduces risk of heart disease, stroke and diabetes.What other benefits have YOU noticed?

Current Recommendations for Overall Current Recommendations for Overall Health:Health:The 2010 Dietary Guidelines and the

American Heart Association agree that “Adults should do at least 2 hours and 30 minutes each week (150 minutes total) of aerobic physical activity at a moderate level.” “Being active 5 or more hours each week can provide even more health benefits. Spreading aerobic activity out over at least 3 days a week is best. Each activity should be done for at least 10 minutes at a time. Adults should also do strength exercises (push-ups, sit-ups and lifting weights) 2 days a week.”

Current Recommendations for Current Recommendations for Overall Overall Health:Health:Question: Why is everyone

recommending 150 minutes of physical activity per week? Does it really matter?

Answer: Recent research indicates that life expectancy was 3.4 years longer for people who reported this recommended level of physical activity. More physical activity corresponded to longer life expectancy.

Current Recommendations for Current Recommendations for Overall Overall HealthHealth::What could this look like in YOUR

life?10 minute walk around the block or inside a

building10 minutes of housework or yard work10 minutes of physical play with

kids/grandkidsTotal = 30 minutes/day (goal)

Current Recommendations:Current Recommendations:

↑Recommended minutes for weight loss are higher

Find someone who….Find someone who….

Current Recommendations:Current Recommendations:Question: Where does this recommendation

come from? “60-90 minutes per day for weight loss or prevention of weight regain following weight loss”

Answer: National Weight Control Registry participants who have lost 30 pounds or more and have kept it off for 1 year or more. We should view these folks as “successful losers” and try to do what they do for lifelong healthy weight management.

National Weight Control Registry:National Weight Control Registry:Strategies for Success: Most participants (77%) report walking 1

hour total per day. They also report less than 10 hours per week of TV watching (national average = 28 hours/week).

They also are “Careful Eaters” (they eat smaller portions, eat breakfast, do food journaling, check the scale weekly, eat mostly at home and avoid high-fat/high-sugar foods).Website: www.nwcr.ws

Current Recommendations:Current Recommendations: Question: Does it make a difference if I sit a

lot during the day if I’m doing my 30 minutes of exercise per day?

Answer: Actually, yes. Emerging research indicates that sitting down for more than 3 hours per day can decrease life expectancy by 2 years, even if we are doing our 30 minutes of daily exercise & don’t smoke.Standing or moving at work whenever possible is recommended (stand while talking on the phone OR

instead of emailing someone, just go talk to them in person.

Overcoming Barriers to Overcoming Barriers to Movement:Movement:What are some common barriers that

you have encountered or have heard others talk about? √ Lack of experience √ Fear of pain or injury √ Lack of support from others √ Bad weather (too hot or too cold) √ Lack of time √ Too expensive √ Safety issues

The Power of Positive ThinkingThe Power of Positive ThinkingAttitude has everything to do with your

ability to be successful with physical activity.Think positive thoughtsSurround yourself with positive peopleBe kind to yourself

When to Stop Exercising: When to Stop Exercising: Pain, tightness, pressure or discomfort in your

chest, neck, shoulder, arm, back or jaw.Severe shortness of breathCold sweatsSevere nausea or vomitingMuscle crampsSudden weakness or changes in feeling in

your arms or legsTrouble swallowing, talking or seeingSevere headache, dizziness or

lightheadedness Joint pain

What Can We Do Today to Increase What Can We Do Today to Increase our Physical Activity?our Physical Activity?

Walking (or Wheeling) is considered a great choice because it is simple, safe and inexpensive.√ Over half of the body’s muscles are involved in walking. It is a natural movement that has a low risk for injury.√ Brisk walking burns calories to help with weight management and has many other health benefits.√ Walking (wheeling) can be a great time to refresh the mind, or socialize with friends and family.

Sample walking plan for Sample walking plan for BeginnersBeginners::

Sample walking plan:Sample walking plan:

What Can We Do Today to Increase What Can We Do Today to Increase our Physical Activity?our Physical Activity?

Couch-to-5K ® Running/Walking Plan is a beginner's schedule that has helped thousands of new runners/walkers get off the couch and onto the roads, running or walking 3 miles in just two months.

Website: www.c25k.com

What Can We Do Today to Increase What Can We Do Today to Increase our Physical Activity?our Physical Activity?

In addition to walking (wheeling), we should do strength training twice a week.

Resistance Bands are a great idea! Why?

Because after age 40, adults lose about ¼ pound of muscle every year. Strengthtraining with resistance bands can help slowdown muscle loss with aging, plus it may help prevent bone loss and help manage blood

sugars.

Resistance Bands Resistance Bands DemoDemoWorking Out With Resistance Tubes/Bands

Bicep Curl: Place the resistance band under your foot and grasp the handle. Stand tall with Abdominal muscles engaged. Keep your elbow tucked to the side of your waist. Curl the hands up towards the shoulder and slowly release back down to the start position. Repeat.

Latissimus (Lat) Pulldown: Stand with feet hip width apart or sit tall in a chair with your abdominal muscles engaged. Begin with arms straight up overhead, holding the band toward the middle to increase tension. Contract the back muscles and pull the band out while bringing the elbows towards the rib cage. Always keep band above or in front of head. Repeat.

Leg Press: Place one loop under the foot. Either standing or sitting, start with the knee at 90°. Keeping tension on the band with hands, extend the knee into a straight position, pushing out with the quadriceps muscle. Standing during this exercise challenges balance. Repeat.

Let’s set a S.M.A.R.T. Let’s set a S.M.A.R.T. exercise goal:exercise goal:S.M.A.R.T. stands for SpecificMeasurable Action-orientedRealistic Time-basedExample: “I will walk briskly for 30

minutes per day for at least 5 days this week.”

Homework Session # 2Homework Session # 21. Complete your food log. Track

what you eat and how much you are eating along with what time you eat.

2. Keep track of how much physical activity you are doing.

3. For the next week, time how long it takes you to eat your largest meal and record that on your food log.