optiver 10 min. "chunks" of activity & h20
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© DW GROUP, LLC 2010
The Power of 10 & H2010 Minute “Chunks” of Activity are
just as effective as continuous exercise sessions and Water Rocks!
© DW GROUP, LLC 2008
Why a Wellness Challenge?
Why a Wellness Challenge?
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© DW GROUP, LLC 2010
If I don’t have hours to exercise…Why Bother
Right?
How Much Exercise?????
The American College on Exercise recommended:
-45-60 minutes of Cardiovascular exercise most days
-3 to 4 days of Strength Training a week . . .
-Regular Stretching (Yoga,Tai Chi etc)
Puhleeeeeeeze!!
© DW GROUP, LLC 2010
Good News:Any Exercise Improves Health!
You can achieve health benefits with moderate exercise.
The “How"
Studies show that three 10-minute “Chunks” of moderately strenuous exercise each day can be as beneficial to health as 30-minute continuous workouts.
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10 Minute Chunks of Exercise
When you get in a 10 minute chunk of activity . . . pat yourself on the back!
Change your mindset and focus on what you have accomplished and you will be more likely to do it regularly.
Choose Your Activity – walking, running, biking, dancing, gardening, strength training, etc.
© DW GROUP, LLC 2008
Dynamic Wellness BEVERAGE OF CHOICE!
WATER
THE “WHAT" ®
WHY YOUR BODY NEEDS WATER
Helps keep kidneys functioning properly
Eliminates waste
Regulates body temperature
Carries nutrients and oxygen to all cells
Cushions joints
Helps with weight loss
Gives body cells shape, form and elasticity
Helps prevent Heart Disease!!
And . . . It Has NO CALORIES!And . . . It Has NO CALORIES!
© DW GROUP, LLC 2008
Women / Men who had a high daily intake of water (5+ glasses) had 41% / 51% fewer heart attacks as those who had low intakes (<2 glasses).
With those who drank other fluids (coffee, soda pop, etc.), they found no protective effects of higher fluid intake.
In fact, those who had the highest fluid intake from other beverages (in place of water) had higher mortality rates, especially in women. - Source: American Journal of Epidemiology 155 (9):827-33, Jan. 2002
Adventist Health Study, 6 years, 8280 men and 12017 women:
WATER AND HEART DISEASE STUDY
The "WHY " ®
© DW GROUP, LLC 2008
®Dynamic Wellness Research News
Happy Juice?
Bad mood? A recent study in the Journal of Nutrition suggests that mild dehydration is enough to dampen your spirits.
Researchers tested 25 women’s moods throughout different periods of hydration and exercise. The findings? Even the slightest amount of dehydration—whether they were working out or resting—resulted in a bad mood. The less hydrated the women were, the less happy they were.
Mild dehydration affects you too (though it might affect women more), says the study’s co-author Harris Lieberman, Ph.D., of the US Army Research Institute of Environmental Medicine. So how does it work? Researchers aren’t entirely sure. They speculate that dehydration can be detected by our neurons and communicated to the region of our brain that regulates mood as soon as our thirst symptoms kick in resulting in crankiness.
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