1. Personal Fitness
Julie Johnson, LPC

2. Seminar Goals
Understand the physical and mental health benefits of regular exercise and healthy eating
Learn the type and frequency of exercise that will lead to health benefits
Learn weight management techniques and healthy eating guidelines
Identify barriers to success and ways to overcome them
Develop a personal fitness action plan
Know the benefits of your EAP

3. Physical Activity Statistics
Lack of physical activity is a risk factor for heart disease
Up to 12% of deaths in the U.S. (250,000 per year ) are due to a lack of physical activity
Less active people have a 30-50% greater risk of developing high blood pressure
Only 22% of American adults get enough exercise to achieve cardiovascular results
Even low-to-moderate intensity activities can bring benefits
American Heart Association

4. Physical Benefits of Exercise
Reduced risk of heart disease
Weight control
Improved cholesterol levels
Increased energy
Prevention of bone loss
continued

5. Physical Benefits of Exercise (cont’d)
Improved strength, endurance and flexibility
Diabetes prevention/control
Increased immunity to minor illnesses
Ensures that stored fat is used for energy

6. Emotional Benefits of Exercise
Stress and tension release
Improved self image
Decreased anxiety, depression
Increased enthusiasm and optimism
Increased motivation to make other positive lifestyle changes

7. The Physics of Exercise
Any kind of physical movement requires energy (calories)
The more you move, the more energy you need and the more calories you use
Using more calories than you take in causes weight loss and vice versa
Aerobic exercise uses the most energy
Exercise helps ensure that stored fat, rather than muscle tissue is used to meet energy needs

8. Kinds of Exercise
Aerobic (any exercise that uses the large muscle groups in a continuous, sustained movement)
Muscle strengthening (calisthenics, weights or machines)
Stretching (warm up)

9. How Much Exercise?
At least minutes of moderate aerobic activity (2 or 3 ten minute sessions are good, too)
At least 3 times a week
Lower intensity activities have benefits, too

10. Overcoming Barriers to Success
Choose something you like
Get a partner, if possible
Exercise shouldn’t hurt
Make it enjoyable
Remember that doing anything is better than nothing
Do a cost/benefit analysis

11. Nutrition Matters
Diet is a significant factor in the risk of coronary heart disease, some cancers, diabetes, and stroke (four of the 10 leading causes of death in U.S.)
Diet is also a contributing factor in the risk for hypertension, osteoporosis, and obesity.
Improving your diet can have a significant impact on your overall health, both short and long term.
US Department of Agriculture

12. Weight Management vs. Weight Loss
1 in 3 Americans are trying to lose weight
Studies have shown that 95% of dieters regain their lost weight
Failures result from a short term focus on weight loss as opposed to lifestyle changes than can be maintained for a lifetime
Weight management focuses on overall physical health, self esteem, and personal control, as opposed to weight loss, which focuses on a number on a scale

13. Weight Management Guidelines
Make health your priority
Focus on healthy eating, not a “diet”
Eating for good health is the same as eating to control weight
Including physical activity is the key to weight management

14. “Yo Yo” Diet Dangers
Weight cycling results from quick fixes, fad diets, gimmicks and/or starvation
Without exercise, the weight that is lost quickly is made up of fat and muscle tissue
When you regain the weight quickly, you regain fat, not muscle.
With less muscle tissue and more fat, our body burns fewer calories, so it gets harder and harder to lose weight

15. What is Your Healthy Weight?
A healthy weight takes your height into consideration, not a dress size.
Actors and models set an unrealistic standard for the average man and woman
What is healthy for you is not necessarily going to reflect what you see in the media
The best way to measure your weight is by calculating your “Body Mass Index” or BMI score

16. Healthy Eating Habits The Food Pyramid is the best guideline*
Know what a serving size is
If you exercise less than 3x’s a week, adhere to the lowest number of servings on the pyramid
If you exercise 3 times a week, adhere to the mid-range of servings
If you exercise more than 3x’s a week, the higher numbers in the range are okay, if you want to maintain your weight.
American Dietetic Association

17. What Worked for Those Who Succeeded…
Choosing low-glycemic foods
Engaging in regular exercise
Not skimping on protein
Avoiding “dense” foods
Having a little fat
Keeping at it
Consumer Reports, June 2002

18. Overcoming Weight Management Barriers
Make your goal a healthy weight vs. your “dream” weight
Focus on the health benefits you want
Focus on the emotional benefits you want

19. Benefits of the EAP Confidential Prepaid
Available 24 Hours a Day, 7 Days a Week
Appointment Offered Within 48 Hours
Telephonic consultation available
Household Benefit
Child care, elder care, and legal concerns