10. Relieves anxiety and depression 9. Decreases risk of chronic diseases 8. Increases metabolism 7. Increases energy and stamina 6. Increases bone density Top 10 Reasons to Start an Exercise Program
5. Improves flexibility 4. Prevents falls 3. Prevents weight gain 2. Improves sleep 1. You will feel better! Top Ten Reasons to Start an Exercise Program
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
What are YOUR reasons to start an exercise program?
“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.” 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
Overcoming Your Roadblocks –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.” Example:
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?
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 Cardiovascular
Aerobic activities should be performed in episodes of at least 10 minutes, preferably spread throughout the week. http://health.gov/paguidelines/
Adults should do strength training 2-3 times a week working the major muscle groups http://health.gov/paguidelines/ Strength training
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
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
Activity130 lbs. 140 lbs. 150 lbs. 160 lbs. 170 lbs. 180 lbs. 190 lbs. 200 lbs. 220 lbs. 240 lbs. 260 lbs. 280 lbs. 300 lbs. Shopping for Groceries 78849096102108114120132144156168180 Vacuuming98105112120128135142150165180195210225 Washing Car98105112120128135142150165180195210225 Walking 3 mph (20 min. mile) 104112120128136144152160176192208224240 Mowing175189202216230243257270297324351378405 Down hill Skiing 169182195208221234247260286312338364390 How Many Calories Am I Burning When I Am… * This is based on 30 minutes of activity
Activity130 lbs. 140 lbs. 150 lbs. 160 lbs. 170 lbs. 180 lbs. 190 lbs. 200 lbs. 220 lbs. 240 lbs. 260 lbs. 280 lbs. 300 lbs. Stair Climbing 182196210224238252266280308336364392420 Basketball -leisurely nongame 169182195208221234247260286312338364390 Hiking (no load) 202217232248263279294310341372403434465 Stair Climber machine 208224240256272288304320352384416448480 Weight Training 162175188200213225237250275300325350375 * This is based on 30 minutes of activity How Many Calories Am I Burning When I Am…
Set goals Track your physical activity Reward yourself ! Track Your Progress
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. Goals
Dance to music Gardening Walk during lunch hour Stretch before bedtime Take the stairs Walk the dog Carry groceries instead of pushing the cart Take Small Steps
When you meet your goal(s), celebrate by giving yourself a special reward. Use rewards to give yourself credit for your successes. Reward Yourself
Plan ahead Make it important Make exercise fun and convenient Start slowly and increase gradually Apply the components of exercise Document your exercise Ready! Set!