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LET’S MOVE! LET’S MOVE! MOVE Toward a Healthier You Session # 2

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Page 1: LET’S MOVE! MOVE Toward a Healthier You Session # 2

LET’S MOVE!LET’S MOVE!MOVE Toward a Healthier You

Session # 2

Page 2: LET’S MOVE! MOVE Toward a Healthier You Session # 2

Basic Ground RulesBasic Ground Rules

Please be on time for all workshops

Turn off or mute cell phonesBe respectful of other

participants and avoid side conversations.

Page 3: LET’S MOVE! MOVE Toward a Healthier You Session # 2

How did your week go?How did your week go?

How many of you completed your food and activity logs?

What did you discover from keeping these logs?

How did you do on your 30-day challenge?

What barriers or difficulties did you have this past week?

Page 4: LET’S MOVE! MOVE Toward a Healthier You Session # 2

Overview of this session:Overview of this session: Assess our current physical activity habits

Benefits of regular physical activity for YOU

Current recommendations for physical activity for overall health and for weight loss/maintenance

Overcoming common barriers to physical activity

What can we do today to increase our activity?

Page 5: LET’S MOVE! MOVE Toward a Healthier You Session # 2

Let’s assess our current Physical Let’s assess our current Physical Activity:Activity:Are you currently doing any planned

physical activity to increase personal fitness (brisk walking, aerobic dance, jogging, cycling, swimming) for a total of 150 minutes per week (about 5 days per week for about 30 minutes per session)?

Raise your hand if you are currently doing this amount of regular physical activity.

If your hand is raised, good for you!

Page 6: LET’S MOVE! MOVE Toward a Healthier You Session # 2

Assess our current physical activity Assess our current physical activity habits:habits: Which of these statements describes

you? □ I have been doing physical activity for at least

6 months.

□ I have been doing physical activity for less than 6 months.

□ I have not been doing regular physical activity, but I intend to start in the next 30 days.

□ I have not been doing regular physical activity, but I intend to start sometime in the next 6 months.

□ I have not been doing regular physical activity, and I do not intend to start in the next 6 months.

Page 7: LET’S MOVE! MOVE Toward a Healthier You Session # 2

Benefits of physical activity for Benefits of physical activity for YOUYOU

What do YOU want to be able to do or continue doing as you age?

“The two most critical elements of successful aging are the ability to move the way you want to, and the ability to think the way you want to.”

Dr. Timothy Church, author of Move Yourself, 2007.

Page 8: LET’S MOVE! MOVE Toward a Healthier You Session # 2

Benefits of regular physical Benefits of regular physical activity:activity:

Helps you manage your weight.

Helps you sleep better.

Increases your energy level.

Improves your mood and self-esteem.

Increases your overall strength & range of motion.

Improves your blood sugar control.

Improves your heart health and blood circulation.

Reduces your stress, anxiety and depression.

Reduces your blood cholesterol, triglycerides & blood pressure

Reduces cancer risk (esp. breast, prostate, lung, colon, kidney)

Reduces risk of heart disease, stroke and diabetes.

What other benefits have YOU noticed?

Page 9: LET’S MOVE! MOVE Toward a Healthier You Session # 2

Current Recommendations for Overall Current Recommendations for Overall Health:Health:The 2010 Dietary Guidelines and the

American Heart Association agree that “Adults should do at least 2 hours and 30 minutes each week (150 minutes total) of aerobic physical activity at a moderate level.” “Being active 5 or more hours each week can provide even more health benefits. Spreading aerobic activity out over at least 3 days a week is best. Each activity should be done for at least 10 minutes at a time. Adults should also do strength exercises (push-ups, sit-ups and lifting weights) 2 days a week.”

Page 10: LET’S MOVE! MOVE Toward a Healthier You Session # 2

Current Recommendations for Current Recommendations for Overall Overall Health:Health:Question: Why is everyone

recommending 150 minutes of physical activity per week? Does it really matter?

Answer: Recent research indicates that life expectancy was 3.4 years longer for people who reported this recommended level of physical activity. More physical activity corresponded to longer life expectancy.

Page 11: LET’S MOVE! MOVE Toward a Healthier You Session # 2

Current Recommendations for Current Recommendations for Overall Overall HealthHealth::

What could this look like in YOUR life?

10 minute walk around the block or inside a building

10 minutes of housework or yard work10 minutes of physical play with

kids/grandkids

Total = 30 minutes/day (goal)

Page 12: LET’S MOVE! MOVE Toward a Healthier You Session # 2

Current Recommendations:Current Recommendations:

↑Recommended minutes for weight loss are higher

Page 13: LET’S MOVE! MOVE Toward a Healthier You Session # 2

Find someone who….Find someone who….

Page 14: LET’S MOVE! MOVE Toward a Healthier You Session # 2

Current Recommendations:Current Recommendations:Question: Where does this recommendation

come from? “60-90 minutes per day for weight loss or prevention of weight regain following weight loss”

Answer: National Weight Control Registry participants who have lost 30 pounds or more and have kept it off for 1 year or more. We should view these folks as “successful losers” and try to do what they do for lifelong healthy weight management.

Page 15: LET’S MOVE! MOVE Toward a Healthier You Session # 2

National Weight Control Registry:National Weight Control Registry:

Strategies for Success: Most participants (77%) report walking 1

hour total per day. They also report less than 10 hours per week of TV watching (national average = 28 hours/week).

They also are “Careful Eaters” (they eat smaller portions, eat breakfast, do food journaling, check the scale weekly, eat mostly at home and avoid high-fat/high-sugar foods).

Website: www.nwcr.ws

Page 16: LET’S MOVE! MOVE Toward a Healthier You Session # 2

Current Recommendations:Current Recommendations: Question: Does it make a difference if I sit a

lot during the day if I’m doing my 30 minutes of exercise per day?

Answer: Actually, yes. Emerging research indicates that sitting down for more than 3 hours per day can decrease life expectancy by 2 years, even if we are doing our 30 minutes of daily exercise & don’t smoke.Standing or moving at work whenever possible is recommended (stand while talking on the phone OR

instead of emailing someone, just go talk to them in person.

Page 17: LET’S MOVE! MOVE Toward a Healthier You Session # 2

Overcoming Barriers to Overcoming Barriers to Movement:Movement:What are some common barriers that you

have encountered or have heard others talk about?

√ Lack of experience √ Fear of pain or injury √ Lack of support from others √ Bad weather (too hot or too

cold) √ Lack of time √ Too expensive √ Safety issues

Page 18: LET’S MOVE! MOVE Toward a Healthier You Session # 2

The Power of Positive ThinkingThe Power of Positive ThinkingAttitude has everything to do with your

ability to be successful with physical activity.Think positive thoughtsSurround yourself with positive peopleBe kind to yourself

Page 19: LET’S MOVE! MOVE Toward a Healthier You Session # 2

When to Stop Exercising: When to Stop Exercising: Pain, tightness, pressure or discomfort in your

chest, neck, shoulder, arm, back or jaw.Severe shortness of breathCold sweatsSevere nausea or vomitingMuscle crampsSudden weakness or changes in feeling in

your arms or legsTrouble swallowing, talking or seeingSevere headache, dizziness or

lightheadedness Joint pain

Page 20: LET’S MOVE! MOVE Toward a Healthier You Session # 2

What Can We Do Today to Increase What Can We Do Today to Increase our Physical Activity?our Physical Activity?

Walking (or Wheeling) is considered a great choice because it is simple, safe and inexpensive.

√ Over half of the body’s muscles are involved in

walking. It is a natural movement that has a low

risk for injury.

√ Brisk walking burns calories to help with weight

management and has many other health benefits.

√ Walking (wheeling) can be a great time to refresh the

mind, or socialize with friends and family.

Page 21: LET’S MOVE! MOVE Toward a Healthier You Session # 2

Sample walking plan for Sample walking plan for BeginnersBeginners::

Page 22: LET’S MOVE! MOVE Toward a Healthier You Session # 2

Sample walking plan:Sample walking plan:

Page 23: LET’S MOVE! MOVE Toward a Healthier You Session # 2

What Can We Do Today to Increase What Can We Do Today to Increase our Physical Activity?our Physical Activity?

Couch-to-5K ® Running/Walking Plan is a beginner's schedule that has helped thousands of new runners/walkers get off the couch and onto the roads, running or walking 3 miles in just two months.

Website: www.c25k.com

Page 24: LET’S MOVE! MOVE Toward a Healthier You Session # 2

What Can We Do Today to Increase What Can We Do Today to Increase our Physical Activity?our Physical Activity?

In addition to walking (wheeling), we should do strength training twice a week.

Resistance Bands are a great idea! Why?

Because after age 40, adults lose about

¼ pound of muscle every year. Strengthtraining with resistance bands can help slowdown muscle loss with aging, plus it may

help prevent bone loss and help manage blood

sugars.

Page 25: LET’S MOVE! MOVE Toward a Healthier You Session # 2

Resistance Bands Resistance Bands DemoDemo

Working Out With Resistance Tubes/Bands

Bicep Curl: Place the resistance band under your foot and grasp the handle. Stand tall with Abdominal muscles engaged. Keep your elbow tucked to the side of your waist. Curl the hands up towards the shoulder and slowly release back down to the start position. Repeat.

Latissimus (Lat) Pulldown: Stand with feet hip width apart or sit tall in a chair with your abdominal muscles engaged. Begin with arms straight up overhead, holding the band toward the middle to increase tension. Contract the back muscles and pull the band out while bringing the elbows towards the rib cage. Always keep band above or in front of head. Repeat.

Leg Press: Place one loop under the foot. Either standing or sitting, start with the knee at 90°. Keeping tension on the band with hands, extend the knee into a straight position, pushing out with the quadriceps muscle. Standing during this exercise challenges balance. Repeat.

Page 26: LET’S MOVE! MOVE Toward a Healthier You Session # 2

Let’s set a S.M.A.R.T. Let’s set a S.M.A.R.T. exercise goal:exercise goal:S.M.A.R.T. stands for SpecificMeasurable Action-orientedRealistic Time-based

Example: “I will walk briskly for 30 minutes per day for at least 5 days this week.”

Page 27: LET’S MOVE! MOVE Toward a Healthier You Session # 2

Homework Session # 2Homework Session # 2

1. Complete your food log. Track what you eat and how much you are eating along with what time you eat.

2. Keep track of how much physical activity you are doing.

3. For the next week, time how long it takes you to eat your largest meal and record that on your food log.


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