Starting an Exercise Program

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, ***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?

List 3-4

What are your roadblocks?

“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 Roadblock(s)

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?

Components of an Exercise Program

Cardiovascular (Swimming, running, walking, jogging, cycling) Flexibility (stretching, yoga) Strength Training (Resistance bands, free-weights, weight machines)

Decreases body fat Decreases total cholesterol Increases heart function Increases aerobic work capacity Reduces blood pressure Cardiovascular benefits

Increases bone density Increases stamina Weight loss and weight maintenance Decreases risk of injury Increases sense of balance Strength Training benefits

Improves range of motion Improves balance Reduces risk of injury Increases circulation Flexibility benefits

Exercise Guidelines

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.

Adults should do strength training 2-3 times a week working the major muscle groups 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 seconds and do 2-4 reps of each stretch

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.

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 Vacuuming Washing Car Walking 3 mph (20 min. mile) Mowing Down hill Skiing 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 Basketball -leisurely nongame Hiking (no load) Stair Climber machine Weight Training * 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!

GO!