1. The Mind/Body Connection: An Overview

2. Program Objectives After this presentation, you will be able to:  Describe physical activities  Understand and practice how to control stress  Practice the exercises regularly

3. The Mind/Body Connection What Does It Mean For You? Your body responds to the way you think feel act

4. Physical Activity Guidelines All adults should be active. For good health you should do at least: 30 minutes, five days a week of moderate- intensity exercise. OR 20 minutes, four days a week of vigorous- intensity aerobic physical activity. OR A combination of moderate and vigorous- intensity activities.

5. A CTIVITY : D EEP B REATHING W ARM - UP E XERCISE Use this breathing practice to prepare the mind and body for additional exercise.

6. Being Safe in Special Situations  For adults with chronic medical conditions  For adults with disabilities  For women during and after pregnancy

7. STRESS There are many things that cause stress.

8. A CTIVITY : W HAT S TRESSES Y OU O UT ?

9. Meditation Meditation may produce  Greater calmness  Physical relaxation  Psychological (mind/body) balance

10. Meditation Can Help With Various Health Problems  Anxiety  Pain  Depression  Stress  Sleeplessness Meditation is also helpful for maintaining overall health and well-being.

11. Four Common Elements Of Meditation: Quiet location Specific, comfortable posture Focus of attention Open attitude

12. A CTIVITY : M INDFUL C HECK -I N A Mindfulness Based Stress Reduction Meditation

13.  Deep breathing may be able to reduce stress  It can be done almost anywhere at anytime Deep Breathing

14. Deep Breathing May Help With: symptoms of menopause, including sleeplessness and hot flashes cancer treatment side effects pain control anxiety disorder symptoms stress management quitting smoking

15. A CTIVITY : D EEP B REATHING WITH ARM MOVEMENTS

16. F LEXIBILITY The American College of Sports Medicine suggests that adults include flexibility exercises into their regular exercise.

17. Stretching Exercise Safety  Stretching exercises should be done after you do strength or cardio (endurance) exercises.  If stretching is the only type of exercise you do, always warm-up first.

18.  Stretching should never cause pain.  Mild discomfort or a mild pulling sensation is normal. Stretching Exercise Safety

19. Sitting In Correct Posture Locate a chair that will fit your body. You should be able to: Sit with buttocks touching the back of the chair Evenly distributed body weight on both hips Place a rolled up towel at your lower back to provide lumbar support if needed Bend knees at a right angle Rest feet flat on the floor

20. Standing In Correct Posture Shoulders are back and chest is forward Head is upright and straight Stomach is tucked in, without tilting the pelvis forward or back Feet are hips width apart: (legs fall straight down from the hip)

21. Correct Seated PostureCorrect Standing Posture

22. U PPER BODY S EATED S TRETCHES

23. Side Bend Neck Stretch

24. Shoulder Shrug

25. L OWER B ODY S EATED S TRETCHES

26. Foot Rotation

27. Seated Forward Bend

28. B EGINNER L EVEL B ALANCE A ND S TANDING S TRETCHES

29. Side Stepping

30. Touch Elbows Stretch

31. Standing Torso Stretch

32. References: Administration of Aging (2006). A matter of balance: Managing concerns about falls, volunteer lay leader model (Handout3.2). Portland, ME: MaineHealth’s Partnership for Healthy Aging. American Cancer Society (2008). Meditation. Retrieved on September 24, 2010 from http://www.cancer.org/Treatment/TreatmentsandSideEffects/ComplementaryandAlternativeMedicine/MindBodyandSpirit/meditation http://www.cancer.org/Treatment/TreatmentsandSideEffects/ComplementaryandAlternativeMedicine/MindBodyandSpirit/meditation American Heart Association. (2011). Exercise (physical activity) for older people and those with disabilities. Retrieved on January 31, 20111 from http://www.americanheart.org/presenter.jhtml?identifier=4557http://www.americanheart.org/presenter.jhtml?identifier=4557 Burnham, D. (2004) Calming the storms: your body’s response to stress (HEELDB.804a). University of Kentucky Cooperative Extension Service. Retrieved on January 24, 2010 from http://www.ca.uky.edu/HES/FCS/factshts/HEEL-DB.804a.pdfhttp://www.ca.uky.edu/HES/FCS/factshts/HEEL-DB.804a.pdf Cleveland Clinic. (n.d.) Stress and emotions. Retrieved September 24, 2010 from: http://my.clevelandclinic.org/heart/prevention/stress/default.aspx http://my.clevelandclinic.org/heart/prevention/stress/default.aspx Cleveland Clinic. (n.d.) What is stress? Retrieved October 8, 2010 from: http://my.clevelandclinic.org/heart/prevention/stress/stressheart.aspx; http://my.clevelandclinic.org/heart/prevention/stress/stressheart.aspx Convertino, V., et al (1996). Exercise and fluid replacement. Retrieved on September 26, 2010 from http://www.acsm.org/AM/Template.cfm?Section=Past_Roundtables&Template=/CM/ContentDisplay.cfm&ContentID=2833 http://www.acsm.org/AM/Template.cfm?Section=Past_Roundtables&Template=/CM/ContentDisplay.cfm&ContentID=2833 Goldstein, E; Stahl, B.; (2010) A Mindfulness-Based Stress Reduction Workbook. New Harbringer Publications, Inc. Oakland, CA. Mitchell, T. (n.d.) Breathing for health: breathwork and breath control. Retrieved October 1, 2010 from http://www.working- well.org/articles/pdf/BreathingMethods.pdfhttp://www.working- well.org/articles/pdf/BreathingMethods.pdf National Cancer Institute. (2010). Other ways to control pain. Retrieved on September 24, 2010 from http://www.cancer.gov/cancertopics/coping/paincontrol/page8#i9 http://www.cancer.gov/cancertopics/coping/paincontrol/page8#i9

33. References continued: American College of Sports Medicine position stand. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Med Sci Sports Exerc. 1998 Jun; 30(6): 975- 91. Retrieved September 1, 2010 from http://www.ncbi.nlm.nih.gov/pubmed/9624661http://www.ncbi.nlm.nih.gov/pubmed/9624661 National Institutes of Health. (n.d.) Ergonomics for Computer Workstations. Retrieved on October 13, 2010 from: http://dohs.ors.od.nih.gov/ergo_computers.htm#muscular http://dohs.ors.od.nih.gov/ergo_computers.htm#muscular National Institutes of Health. (2008) How to improve your flexibility. Retrieved September 1, 2010 from http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/chapter04c.htm http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/chapter04c.htm National Institutes of Health. (2010). Mediation: an introduction. Retrieved September 24, 2010 from http://nccam.nih.gov/health/meditation/overview.htm http://nccam.nih.gov/health/meditation/overview.htm National Institutes of Health. (2010). What can be done for hot flashes and other menopausal symptoms? Retrieved on September 24, 2010 from http://www.nia.nih.gov/HealthInformation/Publications/Menopause/what.htm;http://www.nia.nih.gov/HealthInformation/Publications/Menopause/what.htm National Institutes of Health. (2010). What is complementary and alternative medicine? Retrieved on September 1, 2010 from http://nccam.nih.gov/health/whatiscam/#mindbody http://nccam.nih.gov/health/whatiscam/#mindbody Quick, S. (1997). Breathing away stress (FAM-QS.107) University of Kentucky Cooperative Extension Service. Retrieved October 13, 2010 from http://www.ca.uky.edu/HES/fcs/FACTSHTS/FAM-QS.107.pdfhttp://www.ca.uky.edu/HES/fcs/FACTSHTS/FAM-QS.107.pdf Quinn, E. (2008). PAR-Q: the physical activity readiness questionnaire. Retrieved on October 26, 2010 from http://sportsmedicine.about.com/od/fitnessevalandassessment/qt/PAR-Q.htm http://sportsmedicine.about.com/od/fitnessevalandassessment/qt/PAR-Q.htm Rice, L. (2006). Health back habits: posture and position (HEEL-LR.921). University of Kentucky Cooperative Extension Service. Retrieved on January 23, 2010 from http://www.ca.uky.edu/HES/FCS/FACTSHTS/HEEL-LR-921.pdfhttp://www.ca.uky.edu/HES/FCS/FACTSHTS/HEEL-LR-921.pdf U.S. Department of Health and Human Services. (2008) 2008 physical activity guidelines for Americans. Retrieved on January 25, 2011 from http://www.health.gov/paguidelines/pdf/paguide.pdf;http://www.health.gov/paguidelines/pdf/paguide.pdf U.S. Department of Health and Human Services. (2006). Stay active and be fit. Retrieved on October 13, 2010 from http://www.presidentschallenge.org/tools-resources/docs/adultgetfit.pdf http://www.presidentschallenge.org/tools-resources/docs/adultgetfit.pdf Weil Lifestyles. (2011). Three breathing exercises. Retrieved October 10, 2010 from http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html

34. Lynn Blankenship, BS, MAE Metcalfe County Extension Agent for Family and Consumer Sciences Nicole Peritore, MS Extension Coordinator for Get Moving Kentucky June 2011 Copyright ©2011 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include his copyright notice. Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin. Graphics: Microsoft Office