Muscles on the Move: Home & Away

What to Expect Today… Learn why is it such an important piece of the puzzle Be able to tell the difference between physical activity vs. exercise Discover those hidden minutes in your day…you can fit it in if you really want to Learn ways to make ordinary events more active Find out how to exercise safely The forgotten piece of the puzzle Learn ways to stay active while away from home Today we are going to discuss the importance of exercise and physical activity for a healthy lifestyle, weight management, and weight loss. You will be able to know the difference between physical activity and exercise. We will uncover 20-30 minutes out of each day for exercise. We are also going to discuss physical activity and exercise while on the road for both business or pleasure travel.

Pieces of the PUZZLE Cardiovascular Training Strength Training Healthy, Balanced Diet Stretching Healthy Mind Rest & Recovery There is not just one piece of the puzzle to improved health. There are many different pieces all equally important. This list represents them.

Being Active: What’s In It For Me? Better quality of life Improves bone density Helps maintain and control weight Keep your heart healthy Improves mental state Increases metabolism Increases strength, balance and flexibility Decreases injuries Improves sleep Increases energy level Improves immune system Decreases risk of disease There are many reasons why and/or the purposes for why we should maintain an active lifestyle. Review only briefly. These should be fairly widely known: Improve outlook on life – moderate activity releases hormones in your body called endorphins. Endorphins work to help decrease stress, reduce anxiety, and improve mood. Better quality of life – Live longer and more independently Improve bone density – Reduces risk of osteoporosis Helps maintain and control weight Keeps your heart healthy – Regular activity helps lower BP, decrease cholesterol, and improve cardiovascular health. Increase strength Decrease injuries Improve sleep Increase energy levels Improved immune system

Physical Activity vs. Exercise Park further away from store entrances Take the stairs Avoid shortcuts Perform house or yard work Mow the grass Walk the dog Exercise Cardiovascular training Strength training Flexibility training Leagues/Teams Group exercise classes There is a difference: 1)Physical Activity: activities of daily living; they do not constitute exercise. 2)Exercise: planned, structured, and purposeful activities with the intent of increasing your heart rate.

Inactive vs. Active Choice Inactive Choice Active Choice At the store, park your car as close as you can to the entrance. Park farther away and walk. Take the elevator or escalator whenever possible. Take the stairs whenever possible. While waiting for dinner to cook, sit down and watch television. Go for a brisk walk or pull weeds. Perform house chores. On your 30 minute lunch break, drive to pick up something to eat. Bring your lunch. Take a 15 minute walk and then eat your lunch. Send your children outside to play while you relax at the TV. Participate in activities with your children. Take them to the park. Talk with co-workers during your morning/afternoon break. Take your co-workers for a brisk walk…a “Talk and Walk.” What other inactive choices do you make in your day? Can you figure out ways to make them more active? Answers: Park farther away and walk Take the stairs whenever possible. If you are going up too many flights, take the elevator half way and walk the rest. Go for a brisk walk or get crazy pulling weeds. Finish the laundry or dust the furniture. Bring your lunch and eat it after a 15 minute walk…or walk to the nearest café. Take the family on a nice walk or go to the local park. You will find this quality time very relaxing and much more rewarding. Take your co-workers on the road for a brisk 10 minute walk or start walking the hallways and stairs at your office building.

You CAN find the time to be active! Finding the Time You CAN find the time to be active! Everyday consists of 1,440 minutes Set aside one block of time every day to be active Look for free time (10 to 15 minutes) during the day How active are you currently? Fill out your Inactive vs. Active Chart Exercise is preferred in one bout of 20-60 minutes Exercise can be cumulative; small bouts can add up to 20-60 minutes Breakdown 1,440 minutes 6-8 hours for sleep 8-10 hours for work (breaks & lunch are included) 2 hours for house work, meals That leaves 4 hours per day To determine areas for improvement, first determine how active you currently are. Take a minute to fill out the HANDOUT “MAKING AN ACTIVE LIFESTYLE”. What were some of your reasons for liking and disliking an active lifestyle. (Group discussion time).

PA Recommendations Cardiovascular Frequency – Most days of the week Intensity – Moderate; in Target Heart Rate Range Time – 20-60 minutes a session; 60 if for weight loss Type – Something you enjoy

PA Recommendations Strength Training Frequency – 2-3 days a week Intensity – At least 1 set of 8-12 repetitions Time – Less than 60 minutes a session Type – 8-10 exercises working the major muscle groups (legs, arms, shoulders, back, abdominals)

PA Recommendations Flexibility & Stretching Frequency – 2-3 days a week Intensity – Mild discomfort Time – 10-30 seconds Type – Static; no bouncing

Keep it Safe – Preventing Injury Increase your activity a little at a time Drink plenty of water before, during, and after being active Wear sock and shoes that fit well, are comfortable, and keep your feet dry Check the temperature Warm-up before and cool-down after every activity Stretch Being active is usually quite safe. But in rare cases, problems can arise. The best approach is prevention. First, if you haven’t exercised before, make sure to get a physician’s approval. Once you have been given the go ahead, START SLOW!! Once you are ready for an increase, keep them little, only 5-10% at a time. Make sure to consume at least 6-8 cups of fluid each day, more if the weather is HOT OR COLD, and more if you are a heavy sweater. Purchase shoes that are suited for your foot and stride. Shoes should be replaced every 400-600 miles. Keep socks dry. Change them frequently if your feet sweat more readily.

Staying Active on the Road It is easy to let a vacation or business travel interfere with your healthy lifestyle. Instead of letting it ruin your new healthy habits, look at it as a way to focus on yourself! Be realistic and shoot for 50% of your normal fitness routine Be creative A vacation or business travel can easily interrupt your health and fitness routine. People of all fitness levels find it difficult to stick with their workout schedule while traveling. Traveling does not need to result in an interruption or complete abandonment of your healthy plan; you can still fit in exercise time. Be creative and find unique and fun ways to exercise.

Remember to Pack … Sneakers and socks Exercise clothes Headset Bathing suit Jump rope Resistance bands Pedometer Do not forget to pack the appropriate clothing and accessories to help keep you on track. They take up little space and have a great amount of benefit to them.

Get Moving Tip Purchase a pedometer, and start tracking and improving your number of steps each day. Earn a pedometer through Anthem Rewards (250 points).

Sing It One More Time… I can do a lot for my body if I remain active There is a difference between physical activity and exercise Examine your inactive choices and make them active Be safe when you exercise Warm-up, cool down and stretch those muscles Travel and Exercise, You CAN Still Do It! What to Pack All review information can be found in the notes pages of the presentation. Just touch on each bullet and point out the major points; answer questions.