Why is physical activity so important? Physical Effects Help Manage weight Burns Calories Strengthen and defines Muscles Keeps Circulatory and Pulmonary Systems in shape Increases HDL and decreases Triglycerides Helps with BS levels Emotional Effects Increases production of endorphins Relieves stress Reduces depression Improves self-esteem Improves sleep quality and duration Boost self-confidence Mental Benefits Increases blood flow to brain Removes more cellular waste Enhancing your ability to think, plan, organize and multi-task Overtime, reduces risk for cognitive decline Physical activity is any form of exercise or movement of the body that uses energy.

How often should I exercise? The 2008 Physical Activity Guidelines recommends: 30 minutes daily for adults ages 18-64 Aerobic Activities – at least 5 days a week Strength Training – at least 2 days a week Less than 20% of adults meet the 30-minutes of recommended physical activity each day. Adults should get at least two and a half hours (150 minutes) each week of moderate-intensity aerobic physical activity. You need to do this type of activity for at least 10 minutes at a time as intervals shorter than this do not have the same health benefits. Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least two days a week.

Take Action! Know your style. Pick an activity that you enjoy. Exercising Alone, with a buddy, with a group or mixing it up. Pick an activity that you enjoy. Start slow and add a little at a time. Set a goal, make a plan and put it on the calendar. Plan for barriers. Track your progress

Options for Physical Activity Private Within Gym Membership Personal Trainers Golds Gym Core24 Carolina Family Fitness Gym Memberships Yoga Zumba 9Rounds Pound Turbo Kick Kettlebells Pilates Spin Step Group Fitness Classes Treadmills Stir Climbers Total Gym Free Weights Elliptical Home Gym/Equipment Golf Tennis Soccer Basketball Volleyball Football Ultimate Frisbee Softball/Baseball Dancing Sports/Activities Hula Hooping Jump Rope Walking Stairs Yard Work Rock Climbing Hiking Non-Traditional Methods Options for Physical Activity Gyms – 7+ in Oconee County Hula Hooping can burn up to 100 calories every 10 minutes

Options for Physical Activity Here at OMC Gyms – 7+ in Oconee County Hula Hooping can burn up to 100 calories every 10 minutes

Exercise/Fitness Videos (Barrow & Share) You Tube Videos 4,880,000 Videos for FREE! Gaming Systems Smart TV Aps Fitchannel Exercise/Fitness Videos (Barrow & Share)

Use Every Opportunity Do it yourself Take the stairs Walk and talk Use your down time Sit up straight, don’t slouch Dance, lunge, squat, etc… whenever possible When waiting on something Walk to mailbox, co-worker, etc.. Carry groceries, don’t push Take the stairs Self-Checkout Take the long way Make a game of it Stop Lights Push Mow the lawn Commercial Breaks Park further away Wash the Car Sweep/Rake Stretch in Shower Putting away dishes, laundry, groceries, etc… Typical 1hr tv show has about 15mins of commercials broken down into (5) 3min breaks. STOP FAST FORWARDING Break 1 – Cardio – Jumping Jacks Break 2 – Lungs/Squats Break 3 – Abs Break 4 – Push-ups/Tricep dips Break 5 - Stretching

Barriers to Physical Activity Not enough time Inconvenient Lack of Motivation Forgetful It’s boring Lack of Confidence Fear injury Lack of Support Don’t have access Don’t like sweating Don’t have workout clothes