1. BALANCING LIFE’S ISSUES Exercise 101

2. Objectives Benefits and components of regular exercise Develop strategies for staying committed to fitness Create a personal fitness plan

3. Benefits of Exercise Physical?Mental?Social?

4. Get Moving! “Regular exercise brings changes in various hormones and growth factors that lower risk of colon cancer 40 to 50 percent.” -Karen Collins, RD, nutrition consultant to the American Institute for Cancer Research -Karen Collins, RD, nutrition consultant to the American Institute for Cancer Research

5. Reduces risk of chronic diseases Treats chronic disease Helps you manage your weight Increases bone density Improves your mood Beats stress Promotes better sleep Benefits of Exercise

6. Improves cognition with aging Maintains function with aging Boosts energy and endurance Satisfaction - a sense of control and accomplishment, Self-nurturing

7. Basic components of physical fitness Aerobic Muscular Strength Muscular Endurance Flexibility Balance

8. Creating a personal fitness plan For healthy adults under the age of 65, the American Heart Association and the American College of Sports Medicine recommends:  30 minutes of moderate-intensity aerobic activity (such as brisk walking, swimming) 5 days a week or at least 20 minutes of vigorous activity (such as running, spinning) 3 days a week.  Strength training twice a week.

9. : frequency : intensity : time : type Fitness Planning

10. Optimize your Fitness Specificity Overload Regularity Progression

11. So Many Choices! Cardio Outdoor Cardio Indoor Interval Training Quick Cardio Bursts Strength Training/ Weight bearing

12. Can You Talk? Can You Sing? If you can talk, work harder!

13. Perceived Rate of Exertion 6 No exertion at all 7 Extremely light (7.5) 8 9 Very light 10 11 Light 12 13 Somewhat hard 14 15 Hard (heavy) 16 17 Very hard 18 19 Extremely hard 20 Maximal exertion

14. Overcoming Barriers What are yours?

15. Overcoming Barriers “I don’t have time.” “It’s boring boring.” “I’m tired.” “Don’t like it.” “I don’t lose weight.” Too hard to stick to a routine, too many interruptions

16. Exercise v. Activity Vigorous? Continuous? At least 30 minutes?

17. Tools for Success Pedometer Wii Fit Dance Dance Revolution A friend Walking Sticks Personal Trainer Exercise Class Home Equipment DVDs ?

18. Keys to Success Set goals for motivation and commitment Be S*M*A*R*T  Specific  Measurable  Action-Oriented  Reasonable  Time-Bound Plan B

19. Be Active! Get up once each hour Park a few blocks away Set the alarm 30 minutes early Use the bathroom on a different floor Get up once each hour Park a few blocks away Set the alarm 30 minutes early Use the bathroom on a different floor

20. Be Active! Walk and talk. Wiggle and watch Don’t delegate household chores Take fitness breaks Walk around the airport Take stairs Walk the dog Take a family walk or bike ride Meet for a walk instead of lunch Plan active outings with your friends and family

21. Finally … Don’t work too hard or not hard enough. Add variety Include healthy eating Record your progress Have fun Reward yourself PHYSICAL ACTIVITY IS NOT AN OPTION Make exercise a habit that you do without question Review and recommit to your goals often

22. BALANCING LIFE’S ISSUES Exercise 101