Personal Fitness Julie Johnson, LPC

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

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

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

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

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

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

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)

How Much Exercise? At least 20-30 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

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

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

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

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

“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

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

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

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

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

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