Peter Humberd Portland

Tips for Healthy life style

Starting an Exercise Program

10. Relieves anxiety and depression9. Decreases risk of chronic diseases8. Increases metabolism7. Increases energy and

stamina6. Increases bone density

Top 10 Reasons to Start an Exercise Program

5. Improves flexibility4. Prevents falls3. Prevents weight gain

2. Improves sleep1. You will feel better!

Top Ten Reasons to Start an Exercise Program

FYI•Burning an extra 200 calories per day in physical activity* can produce a weight loss of 20 lbs in one year.

•Regular physical activity is the most common characteristic of individuals who have lost and maintained a significant amount of weight.**

•“Regular physical activity is probably as close to a magic bullet as we will come in modern medicine. If everyone in the U.S. were to walk briskly 30 minutes a day, we could cut the incidence of many chronic diseases 30% to 40%.” ****Roughly the equivalent energy expenditure of a 2 mile brisk walk

**Klem, M.L., Wing, R.R., McGuire, M.T., Seagle, H.M., & Hill, J.O. A descriptive study of individuals successful at long-term maintenance of substantial weight loss. American Journal of Clinical Nutrition, 1997, 66, 239-246.

***Dr. JoAnn Manson, Chief of Preventive Medicine at Harvard's Brigham and Women's Hospital, Time, Jan. 21, 2002

What are YOUR reasons to start an exercise program?

List 3-4

What are your roadblocks?

“I don’t have time.”“I’m too tired.”

“I don’t like to sweat.”“I don’t know what to do specifically.”

“I don’t want to.”“I’m afraid I’ll hurt myself.”

“It’s boring.”“I can’t stay motivated.”

Roadblocks

Roadblocks

“With all of my sweaty gym clothes, I’ll have more laundry.”

“Exercise is expensive.”“It’s uncomfortable, it hurts me.”

“I can’t do what I used to be able to do.”“It is not important.”

“I don’t have anyone to exercise with.”

List 3-4 of your roadblocks

Overcoming Your Roadblock(s)

Overcoming Your Roadblocks

–Initial Roadblock: “I’m too tired.” –Or more specifically, “When I first wake up, I’m too sleepy to be active. At night, I’m exhausted from the workday.”

Example:

Overcoming Your Roadblocks

Possible strategies to get around roadblock:• Go to bed earlier at night so that you will be

more awake in the morning.

• Have a light breakfast and a cup of coffee, then go for a walk.

• Participate in physical activity over the noon hour.

How can you overcome your roadblocks?

Components of an Exercise Program

Cardiovascular (Swimming, running, walking, jogging, cycling)

Flexibility (stretching, yoga)

Strength Training(Resistance bands, free-weights, weight machines)

•Decreases body fat

•Decreases total cholesterol

•Increases heart function

•Increases aerobic work capacity

•Reduces blood pressure

Cardiovascular benefits

•Increases bone density•Increases stamina•Weight loss and weight maintenance•Decreases risk of injury•Increases sense of balance

Strength Training benefits

•Improves range of motion•Improves balance•Reduces risk of injury•Increases circulation

Flexibility benefits

Exercise Guidelines

Adults (ages 16-64) should do 2 hours and 30 minutes a week of moderate intensity, or 1 hour and 15 minutes a week of vigorous intensity

Cardiovascular

Cardiovascular

Aerobic activities should be performed in episodes of at least 10 minutes, preferably spread throughout the week.

http://health.gov/paguidelines/

Adults should do strength training 2-3 times a week working the major muscle groupshttp://health.gov/paguidelines/

Strength training

Flexibility Guidelines

• Stretch your muscles when they're warm (after your warm up or, even better, after your workout)

• Do static stretches with a focus on tight areas such as the hamstrings and lower back

• Stretch a minimum of 2-3 days a week...even better would be every day

• Stretch within your range of motion. Stretching shouldn't hurt.

• Hold each stretch for about 15-30 seconds and do 2-4 reps of each stretch

http://exercise.about.com/cs/exbeginners/a/exbasics_2.htm

Mix it up

Research shows that diversifying your workout routine offers greater payoffs than sticking to the same moves for years on end. That's because exercise variety maximizes benefits and minimizes obstacles to working out, such as injuries, plateaus, and boredom. http://www.realage.com/WorkoutCenter/Articles.aspx?aid=10497

Activity 130 lbs.

140 lbs.

150 lbs.

160 lbs.

170 lbs.

180 lbs.

190 lbs.

200 lbs.

220 lbs.

240 lbs.

260 lbs.

280 lbs.

300 lbs.

Shopping for Groceries

78 84 90 96 102 108 114 120 132 144 156 168 180

Vacuuming 98 105 112 120 128 135 142 150 165 180 195 210 225

Washing Car

98 105 112 120 128 135 142 150 165 180 195 210 225

Walking 3 mph (20 min. mile)

104 112 120 128 136 144 152 160 176 192 208 224 240

Mowing 175 189 202 216 230 243 257 270 297 324 351 378 405

Down hill Skiing

169 182 195 208 221 234 247 260 286 312 338 364 390

How Many Calories Am I Burning When I Am…

* This is based on 30 minutes of activity

Activity 130 lbs.

140 lbs.

150 lbs.

160 lbs.

170 lbs.

180 lbs.

190 lbs.

200 lbs.

220 lbs.

240 lbs.

260 lbs.

280 lbs.

300 lbs.

Stair Climbing

182 196 210 224 238 252 266 280 308 336 364 392 420

Basketball -leisurely nongame

169 182 195 208 221 234 247 260 286 312 338 364 390

Hiking (no load)

202 217 232 248 263 279 294 310 341 372 403 434 465

Stair Climber machine

208 224 240 256 272 288 304 320 352 384 416 448 480

Weight Training

162 175 188 200 213 225 237 250 275 300 325 350 375

* This is based on 30 minutes of activity

How Many Calories Am I Burning When I Am…

•Set goals

•Track your physical activity

•Reward yourself!

Track Your Progress

•Start by setting small, reasonable weekly goals. •Choose an activity you like to do.•Choose an activity that you can easily fit into your daily routine.•Choose an activity that you have easy access to.•Choose an activity that you feel comfortable doing.

Goals

•Dance to music•Gardening•Walk during lunch hour•Stretch before bedtime•Take the stairs•Walk the dog•Carry groceries instead of pushing the cart

Take Small Steps

•When you meet your goal(s), celebrate by giving yourself a special reward.

•Use rewards to give yourself credit for your successes.

Reward Yourself

•Plan ahead•Make it important•Make exercise fun and convenient•Start slowly and increase gradually•Apply the components of exercise•Document your exercise

Ready! Set!

Thank you

Peter Humberd Portland