1. Exercise

2. Exercise Why is exercise so important to your wellness? – Improves your heart health – Improves bone density – Maintains muscle mass and strength – Enhances your mood – Stimulates the production of infection fighting antibodies – Increases your energy – Improves blood circulation – Burns calories – Reduces Stress

3. Exercise So how much exercise should you do? –The Government recommends A Minimum of 30 minutes of moderate intensity activity per day, most days of the week OR A minimum of 20 minutes of vigorous intensity activity per day 3 days a week –Also important… Incorporate strength training 2 days per week

4. Exercise What type of exercise suits you? Indoors, Outdoors, At home, Local venue/class Low intensity = increased heart rate, able to talk –Brisk walking, Bike riding, Gardening, Swimming –Actively playing with children, Attending a class Higher intensity = working harder –Jogging, mowing lawn –Bicycling over 10mph, swimming –Circuit training a combination of strength, endurance and aerobic exercises

5. Simple Steps Purchase a pedometer –www.greatperformance.co.uk –Model number: Digiwalker SW-200 –Cost: £13.59 How many steps should you aim to achieve per day? –‘naturally’ slim people do 6,000 –‘naturally’ fat people do 4,000 –Aim to do 10,000 for weight loss “What gets measured gets done”

6. So Far..... Water Meal Plans & Protein Carbohydrates Fibre & Digestion Fats & Heart Health Exercise Nutrition… Hydration… Exercise… …….and YOUR commitment Vitamins, minerals & Antioxidants Appetite control & dining out Sugar, labels & Marketing Snacking & Metabolism Long term health (incl. calcium)

7. Additional Exercise Slides The following slides can be used in your second and future WLC’s to keep them new and interesting for repeat attendances

8. Exercise & Supporting Nutrition Sports nutrition revolves around a balanced healthy diet with key supplements to support the increased needs of the body Fueling before exercise with healthy carbohydrates - Formula 1 in fruit juice Re-fuel and rehydrate during exercise – H 3 OPro Repair afterwards with a high protein meal – Formula 1 with added protein powder Recovery with appropriate antioxidants - Schizandra Plus and RoseOx