1. EXERCISE IDEAS FOR BUSY PEOPLE By Kris Fox, PhD, ATC, CSCS*D

2. Benefits of Regular Exercise  Decreases risk of coronary artery disease  Decreases risk of cardiovascular disease  Decreases risk of stroke  Decreases risk of type 2 diabetes  Decreases risk of some forms of cancer (e.g., colon and breast cancers)  Lowers blood pressure  Improves lipoprotein profile, C-reactive protein and other heart disease biomarkers  Enhances insulin sensitivity

3. Benefits of Regular Exercise  Assists in weight management and body fat management  Preserves bone mass  Reduces the risk of falling  Prevents / improves mild to moderate depressive disorders and anxiety  Enhances feelings of "energy", well-being, and quality of life  Enhances cognitive function  Decreases risk of cognitive decline and dementia  Decreases risk of all-cause mortality

5. ACSM Current Recommendations

6. Important Note  The update concludes that the guidelines presented are "minimum" requirements for preventing disease and strongly encourages American adults to strive for greater amounts of physical activity to gain advanced protection against "inactivity-related chronic disease."  For sedentary individuals, it is recommended to begin at lower levels and gradually work up to the recommendations.  Always check with a physician before beginning any exercise program.

8. a.k.a. Aerobic Recommendations Cardiovascular Recommendations

9.  Frequency: ≥ 5 d/wk of moderate exercise, or ≥3 d/wk of vigorous exercise, or a combination of moderate and vigorous exercise on ≥3–5 d/wk  Intensity: Moderate and/or vigorous intensity  Time: 30–60 min/d (150 min/wk) of purposeful moderate exercise, or 20–60 min/d (75 min/wk) of vigorous exercise, or a combination of moderate and vigorous exercise per day  Type: Regular, purposeful exercise that involves major muscle groups and is continuous and rhythmic in nature  Progression: Gradual (7-10% increase each week MAX!)

10. Determining Intensity Levels  Option 1:  Go to a lab and complete a GXT  Then have your exercise goals calculated  Option 2:  Calculate exercise goals using: Heart Rate Method Heart Rate Reserve Method Ratings of Perceived Exertion Method METs Method

11. Heart Rate Method  Calculate: Max HR = 220 – age in years  Low end of target intensity is 55-60%  High end of target intensity is 90%  Ex: Age = 40 years 220 – 40 years = 180 180 x 60% = 108 bpm 180 x 90% = 162 bpm

12. Heart Rate Reserve Method  Calculate target heart rate: = [% exercise intensity x (HRmax – HRrest)] + HRrest  Low end of target intensity is 40-50%  High end of target intensity is 85%  Ex: Age = 40 years, resting HR = 70 bpm [50% x (180 bpm – 70 bpm) + 70 bpm = 125 bpm [85% x (180 bpm – 70 bpm) + 70 bpm = 164 bpm

13. Ratings of Perceived Exertion Method Classification%HHR%HRmax RPE (6-20 scale) Very Light<20<35<10 Light20-3935-5410-11 Moderate40-5955-6912-13 Hard60-8470-8914-16 Very Hard≥85≥9017-19 Maximal100 20

14. METs  MET = Metabolic Equivalent of Task  One MET is defined as 1 kcal/kg/hour*  Roughly equivalent to sitting quietly  * typical metabolism at rest of an "average" individual  Light = 2.0-2.9 METs  Moderate = 3.0-5.9 METs  Vigorous = 6.0-8.7 METs  Near max to maximal = ≥8.8 METs

15. Ways to Increase Heart Rate  Go up hill  Go up steps  Carry extra weight  Go faster

16. Pick Activities You Enjoy  Dancing  Ride a bike  Jump rope  XC skiing  Water aerobics  Badminton  Archery  Bowling  Canoeing  Play with kids  Frisbee golf  Golfing (walk)  Hiking  Race walking  Racquetball  Roller skating  Sledding  Snow shoeing  Table tennis  Wallyball

17. Ideas for Incorporation  Schedule 10-15 minutes before work, again during lunch, and again after work each day.  Start with 1 session each day  If you don’t have a lot of time for a moderate intensity activity, perform a higher intensity activity for a shorter period of time.  Try interval training  Pick up the pace for a short period of time  Follow by a slower pace  Repeat frequently during workout

19. Ideas for Incorporation  Park a distance from store entrances (when safe), and walk briskly to/from car  Use bathroom on different floor/different part of building, walk briskly and use stairs  Use stairs instead of elevator/escalator  Walk errands rather than drive  Go into buildings, don’t use drive-thru  Walk briskly to destinations  Hide the tv remote

21. Ideas for Incorporation  Do yard work manually  Schedule house cleaning daily  Move during tv commercials  Have walking meetings at work  Carry your own groceries to the car  Change pace during activities  There are more health benefits from interval type activity than steady state; however, steady state activity is better than no activity

22. a.k.a. strength exercise a.k.a. weight lifting Resistance Exercise

23. Resistance Exercise Recommendations  Frequency: 2-3 d/wk for each major muscle group  Intensity:  Beginners = 40-50% of 1RM (very light to light)  Intermediate = 60-70% of 1RM (moderate to hard)  Advanced = ≥80% of 1RM (hard to very hard)  Type: Variety of movements involving each major muscle group (target big muscles and multi-joint movements)  Volume: 8-15 repetitions, 2-4 sets, 2-3 minutes rest between sets; rest 48-72 hours between sessions  Progression: Gradual (7-10% increase each week MAX!)

25. Main Muscles of Body

26. Inexpensive Equipment

27. Ideas for Incorporation  Break workout into small sessions during week, before work, lunch, or after work  Schedule 15 minutes each day Day 1 – Legs, Trunk Flexors Day 2 – Chest, Triceps Day 3 – Back, Biceps, Trunk Extensors Day 4 – Legs, Truck Flexors Day 5 – Chest, Triceps Day 6 – Back, Biceps, Trunk Extensors Day 7 – None  Keep equipment next to couch, do exercises during commercial breaks

28. Ideas for Resistance Exercises  Squats  Split squats  Forward lunges  Side lunges  Step-ups  Dead lifts  Stiff-legged deadlifts  Supermans  Push-ups  Planks  Seated rows  Overhead press  Dumbbell rows  Lateral raises  Bent over lateral raises  Front raises

29. This is a good book that simply illustrates a variety of resistance exercises. Many can be performed without any special equipment. All illustrations also show the targeted muscles on the body. (Sample pages on next slide)

31. Flexibility Exercise

32. Flexibility Exercise Recommendations  Frequency: ≥2-3 d/wk (daily if possible)  Intensity: stretch to point of slight discomfort in muscle  Time: hold 10-30 seconds, repeat 2-4 times/exercise  Type: Variety of stretches involving each major muscle group  Volume: total volume of 60 sec/exercise  Progression: unknown after goal is reached  Note: ALWAYS warm up muscles before stretching them!!!

33. Ideas for Incorporation  Daily Good Morning Stretch  Set alarm for 5 minutes earlier, and don’t hit the snooze (assuming you have a 9-minute snooze)  Take a warm shower  Immediately follow with 10 minutes of stretching Could be evening if you prefer to shower at night  Daily Break, Lunch, or Post-Work Stretch  Walk/Move body for ~5 minutes  Follow with 5-10 minutes of stretching  Perform a yoga/tai chi session multiple days each week  Can be as short as 15 minutes over lunch or before bed

34. Here’s a great book that includes a variety of stretches for a large number of activities. (Sample next slide)

36. 150 Self Stretches  150+ self stretching techniques by Ryan Hoyme, CMT, NCTMB, HST  http://mrlonghairs.mywapblog.com/files/self- stretching-by-ryan-h.pdfhttp://mrlonghairs.mywapblog.com/files/self- stretching-by-ryan-h.pdf Includes good illustrations and directions for a wide variety of stretches you can do on your own.

38. a.k.a. Balance & Proprioception Neuromotor Exercise Training

39. Neuromotor Exercise Recommendations  Frequency: ≥2-3 d/wk  Intensity: unknown  Time: ≥20-30 minutes may be needed  Type: Variety of exercises involving  motor skills (balance, agility, coordination, gait)  proprioceptive exercises  multifaceted activities (tai ji, yoga)  Volume: unknown  Progression: unknown

40. Ideas for Incorporation  Stand in “balance position” during daily activities  Ex: brushing teeth, folding laundry, safe kitchen activities, talking on phone, checking e-mail*, watching tv  Keep balance equipment near areas for quick access  Walk hallway on a “tight rope”, heel-to-toe  Perform daily activities with non-dominant hand/foot (or in a different manner)  Ex: brushing teeth, brushing hair, eating, drinking, opening doors, stirring, carrying things  Learn a new skill, activity, or hobby

41. Balance Progression  Positions:  2 feet together  1 foot (do both)  Feet in tandem (switch)  Progressions:  Shoes on  off  Eyes open  closed  Hard surface  soft  Arms still  move  Stable surface  unstable

42. Balance Equipment

43. Try these…  Yoga  Tai Chi  Pilates  How to find?  Look for a local class  Borrow a DVD from library  Record from a fitness channel  Download smart phone app  Search YouTube

44. Getting Started  Today is as good a day as any to get moving  Don’t beat yourself up if you miss a day/week/month, tomorrow is always a new day to get back on track  Some exercise is better than none  Select activities that you enjoy…don’t dread exercise  Put exercise into your planner/daily schedule so other activities don’t take away from the time for you  Multi-task when possible, but only when one activity doesn’t take away from the other  Set timer to remind you get up and move

46. Other Tips  Avoid “fat burning” settings on cardio equipment  Change up your workout on a regular basis  Regularly progress your workouts…continue to challenge yourself, but don’t forget that recovery is also important for exercise performance and health.  If you feel “too tired to exercise”, start your exercise session and see how you feel after ~10 minutes; if you are still too tired, you can cut it short.  Most of the time you will feel better after getting started.  During any down time, get up and move.

47. Possible Weekly Workout  Sunday  Day of Rest  Monday  15 min. aerobic activity & 5 min. stretching before work  Repeat after work  Tuesday  15 min. aerobic activity and 5 min. stretching before work  20 minutes resistance exercises after work  Wednesday  Same as Monday  Thursday  Same as Tuesday  Friday  Same as Monday  Saturday  20 minutes resistance exercises  10 minutes focused balance exercises

48. Possible Weekly Workout  Sunday  60 minutes of family aerobic activity  Monday  5 minutes of stretching before work  20 minutes higher intensity aerobic activity after work  Tuesday  30-45 minute yoga class  Wednesday  Same as Monday  Thursday  Same as Tuesday  Friday  Same as Monday  Saturday  60 minutes of movement while house cleaning

49. Possible Weekly Workout  Sunday  Personal or family time during aerobic activity  Monday  15 minutes of resistance exercise before or after work & 5 minutes stretching  Tuesday  20 minutes higher intensity aerobic activity after work  Wednesday  Same as Monday  Thursday  Same as Tuesday  Friday  Same as Monday  Saturday  Accumulate 60 minutes of moderate intensity aerobic activity

50. Any Questions? krfox1@wsc.edu