MONTANA MOVES HIGH FIVENeal Andrews, MS, CSCS

MUS Wellness

March 2015

BACK IN THE DAY

COLLEGE/GRAD SCHOOL

“Right now, you’re poor. When you’re poor, it’s easier to stay

poor.”

Coach Jay Flanagan

WHAT IS MONTANA MOVES?

Montana Moves exists to encourage healthy, sustainable,

purposeful movement and fitness for our MUS population, in order

to maximize quality of life.

Education & Motivation!

THE HIGH FIVE

1. Move More, Sit Less

2. Find Balance in Life

3. Move Better

4. Play Outside

5. Have Fun

1. MOVE MORE, SIT LESS

It is becoming alarmingly clear through science, statistics, and health outcomes that our American population is too sedentary.

Average American is sedentary 9.3 hours.

Vs. 7.7 hours of sleep.

2 key studies released in 2012 highlighted the negative health effects related to sedentary behavior.

1. MOVE MORE, SIT LESS

Sitting is the New Smoking (1&2)

One of the first “sitting” studies was released in 1953. The

study found that seated bus-drivers had twice the risk of heart

attack when compared to active bus conductors.

Sedentary time in adults and the association with diabetes,

cardiovascular disease and death. (Diabetologia, Wilmot, et

al., 2012)

• 112% increase in the relative risk of diabetes,

• 147% increase in the risk of cardiovascular disease,

• 90% increase in the risk of cardiovascular mortality

• 49% increase in the risk of all-cause mortality

1. MOVE MORE, SIT LESS

Sitting is the New Smoking (1&2)

Television viewing time and reduced life expectancy. (Veerman et

al. 2012.)

Results: Compared with persons who watch no TV, those who spend

a lifetime average of 6 hours per day watching TV can expect to

live 4.8 years less.

On average, every single hour of TV viewed after the age of 25

reduces the viewer’s life expectancy by 21.8 minutes.

• This statistic is comparable to other major chronic disease factors such as

physical inactivity, obesity, and smoking.

• Smoking. 1 cigarette=11 minutes off of life span.

1. MOVE MORE, SIT LESS

1. MOVE MORE, SIT LESS

1. MOVE MORE, SIT LESS

1. MOVE MORE, SIT LESS

1. MOVE MORE, SIT LESS

Break up Prolonged Sitting

Set a timer for stretch/walk breaks

Don’t use the nearest bathroom

Put the printer/trash bin far from your desk

Stand while talking on phone

Standing/walking meetings

Office dance parties

www.sedentarybehaviour.org

1. MOVE MORE, SIT LESS

Something is Always better than nothing!

The effects of sedentary behavior are

cumulative, but fortunately, so are the

effects of activity, movement, and

exercise!

2. FIND BALANCE IN LIFE

Work/Life Balance

Time Management—Lack of Time

Priorities

Stress Management

Sleep/Rest/Relaxation

You Time

2. FIND BALANCE IN LIFE

2. FIND BALANCE IN LIFE

Complementaries

Bundling things that are Wellness builders

Family Time + Fitness = Family Hike/Walk

Family Time + Nutrition = Cook a meal together

Temptation Bundling

Combining a temptation with something health promoting

3. MOVE BETTER

The Magic of Mobility

The human body has 230 moveable joints!

Each joint has an ideal ROM

Many people lose mobility as they age

After mobility is lost, balance is next

Movement brings synovial fluid and nutrition to our joints

Stretching, foam rolling, dynamic movements, massage, yoga, low-impact cardio all beneficial for increased mobility.

3. MOVE BETTER

Function comes before Fitness.

Take it slow. Progress gradually. Focus on mobility, and then strength and cardio

Learning (re-learning fundamental movement patterns must be a priority for those with limited mobility)

3. MOVE BETTER

Correct Movement Patterns

Squat & Lifting Patterns

Stabilization through Core/Trunk

3. MOVE BETTER

Correct Movement Patterns

Lifting

3. MOVE BETTER

Squat Pattern

4. PLAY OUTSIDE

“I’m in love with Montana. For other states I have

admiration, respect, recognition, even some

affection. But with Montana it is love. And it’s difficult

to analyze love when you’re in it.”

John Steinbeck

4. PLAY OUTSIDE

5. HAVE FUN!

Do stuff you like

Train for the things you like

SAID Principle (Specific Adaptations to

Imposed Demands)

Write Goals

Join a group/make it social

Get better (with age)

THE HIGH FIVE

1. Move More, Sit Less

2. Find Balance in Life

3. Move Better

4. Play Outside

5. Have Fun

EXTRA BONUS—GENERAL GUIDELINES FOR

PROLONGED, SUSTAINABLE FITNESS

Consistency is the key to any routine if you want a good result

Be patient.

Sustainability. Is your routine something you can maintain?

How do you want to feel in 5 years, 10 years, last 10 years of your life?

Variability.

Changes in intensity.

Changes in routine.

Blend of Cardio and Resistance training.

RESOURCES

Quick Help Email:

wellness@montana.edu

www.wellness.mus.edu

www.montanamovesandmeals.com

@montanameals (Twitter)

Younger Next Year (Crowley & Lodge)

Ask-an-Expert or Take Control

Consult a local Certified Personal Trainer or Fitness Professional

UP NEXT!

“Everything you always wanted to know about

Nutrition but were afraid to ask”

With Cristin Stokes, RD, LN

Tuesday, April 14th, 12:05pm

Send your Questions to cristin.stokes@montana.edu