1. Cardiovascular Exercise Module 3 www.getrealwellnesssolutions.com

2. Functional Health People tend to lose function in tandem with age… Compression of Morbidity: Maximize independent functioning years Decrease need for dependent care Shift focus to functional health maintenance

3. Points to Ponder: Without change in exercise & diet, the average 65 year-old will have: 20 pounds more fat 20 pounds less muscle Even if weight is the same

4. Maximum Oxygen Intake (MOI) MOI of moderately active men decreases from age 20 8 % by age 30 16 % by age 40 26 % by age 50 35 % by age 60

5. Move More Physical activity is MEDICINE Add more leisure-time activity Create an exercise menu Reinvent activities you have enjoyed Plan activity as a part of your day

6. Recreate Recess Use activity as a time to play. Allow short breaks to refresh you. Plan them as a part of your day. Avoid activity you dread. (dread=inaction) Find activity you can look forward to! www.getrealwellnesssolutions.com

7. Weekly Activity Guidelines: 150 minutes of MODERATE activity Or 75 minutes of VIGOROUS 2 days of full-body resistance training Be healthy by CHOICE, not by CHANCE

8. Interval Training Combine 30 second bursts of intensity Followed by 4-5 minutes of slow recovery Floods the heart & lungs with heart healthy hormones Challenges the heart & lungs Builds lung capacity & stamina More bang for your buck!

9. Weight Loss Formula To lose one pound in a week, you must create a 3,500 calorie deficit. 500 calories per day, to lose one pound a week. Focus on small daily changes, in both diet and exercise www.getrealwellnesssolutions.com

10. Cadiopulmonary Fitness Monitor your: Resting heart rate (RHR) Recovery heart rate (RHR) With improved fitness you will see: Lower RHR Faster RHR www.getrealwellnesssolutions.com

11. Target Heart Rate 220 - age = Maximum Heart Rate MHR x 65% MHR x 85% Target Heart Zone Resting Heart Rate Formula using resting heart rate www.getrealwellnesssolutions.com

12. F.I.T. Principle F=Frequency - How often do you move? I=Intensity - How hard are you working? T=Time - How long do you participate? By walking MOST days (moderate pace) 30-45 minutes, you can delay onset of disability by 10-12 years

13. Points to Ponder “When you choose inactivity you are CHOOSING to accept the consequences that come with it. Not moving, is a choice by default.”

14. Death by Sitting Sit more, Die early It takes 200 muscles to stand Stand more often! Schedule walking meetings or hold standing meetings Sit 60… Move 3

15. Points to Ponder “Walking is just too boring.” “Yep, it’s not near as exciting ad open heart surgery.” ~Dr. David Hunnicutt Those who think they have not time for health will boldly find time for illness.