“Fitness for Life” Brady Slater, MS, RCEP, ATC, CSCS Medical Fitness & Employee Wellness Coordinator UPMC Pinnacle Hanover

Definition of Terms Physical activity. Any bodily movement produced by the contraction of skeletal muscle that increases energy expenditure above a basal level. In these Guidelines, physical activity generally refers to the subset of physical activity that enhances health. Exercise. A subcategory of physical activity that is planned, structured, repetitive, and purposeful in the sense that the improvement or maintenance of one or more components of physical fitness is the objective. "Exercise" and "exercise training" frequently are used interchangeably and generally refer to physical activity performed during leisure time with the primary purpose of improving or maintaining physical fitness, physical performance, or health.

Physical Activity Recommendation Goal: 10,000 Steps Pedometer Determine which category you currently reside. Please note that everyone is different, so if 10,000 steps is too much for you, just do the best you can! Averages U.S. 4,774 step daily Increase your steps by 500 a day for a least one week, then by 500 more. Eventually you reach your target daily steps. Be as active as you can daily! Adult Categories: Sedentary Less than 5,000 steps a day Low Active 5,000 to 7,499 steps a day Somewhat Active 7,500 to 9,999 steps a day Active 10,000 to 12,499 steps a day Highly Active 12,500 + steps a day Goals: Children 12,000 to 16,000 Weight Loss 12,500+ Older Adults 6,000 to 10,000

How can I increase my activity level? Be true to yourself. Put it on your schedule Walk to meetings in other buildings Stairs instead of elevator Park at the far end of the parking lot Go up and down every aisle of supermarket Find a walking partner Make active instead of inactive plans with friends and family. Take the steps instead of the elevator. Park in the outer sections of the parking lot. Take a walk after dinner. Walk the dog. Walk to the mailbox. Take a walk during your regular breaks. Get up and personally carry a message to a colleague, instead of emailing. Play with your children and/or grandchildren. During your break at work, go for a walk. Get a dog, dogs love to walk! Take a stretch break. Make exercise a part of your normal routine!

Current Exercise Recommendation Aerobic Exercise 30 minutes of low to moderate cardio-respiratory activity Walking, Jogging, Swimming, Biking, etc. 5 times a week, if not everyday. Strength Training 2 to 3 times a week Light Weight, High Repetition (10 to 15 reps) Large Muscle Group activities Flexibility 30 seconds to a 1 minute gentle stretch

Problem: Unfortunately most American just do not engage in the amount of physical activity and exercise needed to reduce their risk of developing chronic disease and/or disabilities, which ultimately reduces functional capacity. <5% get 30 minutes of aerobic activity daily 51% get 150 minutes of aerobic exercise weekly. 21% meet the recommended aerobic and strength training activity. 24.9 PA residents lead a sedentary lifestyle 117 billions dollars spent last in healthcare costs associated with physical inactivity.

Physiological Benefits Reduce risk of heart disease. Regular exercise frequently helps reduce risk factors for heart attack. Decrease your blood pressure and resting heart rate, so your heart does not have to work as hard. Reduce risk of diabetes. Combined with a low fat, low calorie diet, exercise is effective in preventing obesity. Improve your digestion and elimination capabilities. Increase the efficiency of your heart and lungs, by increasing the body’s ability to carry oxygenated blood to the extremity. Improve your muscle tone, strength, and endurance. Exercise increases bone mass. Keep joints, tendons, and ligaments more flexible, which promotes unrestricted movements. Increase your sense of balance and agility, lessening the likelihood of injuries from falls or accidents. Increased stamina Increased energy levels Exercise increases longevity. Exercise may help add extra years. Maintenance of functional capacity.

Psychological Benefits Social Benefits Improve self-image, sense of self-reliance, and independence. Increased self-esteem Improve self-efficacy Decrease stress and tension. Improve overall sense of well-being. Social Benefits Independence Empowerment Enhanced quality of life

So why should we lead a physically active lifestyle? This is why! Physiological Changes with Age. Lifestyle physical activity and regular exercise has the capacity to positively affect the normal aging process. One study states that lifestyle physical activity and regular exercise can add 10 quality years to an individual life expectancy.

But, Why? Most people understand and desire to reap the benefits of physical activity and exercise, but unfortunately they lack the skills to successfully integrate physical activity and exercise into their daily lives long-term. Despite the infusion of fitness centers, home exercise equipment, exercise videos, fitness books, infomercials, personal trainers and wellness programs, 80% of the American population do not get the recommended exercise and/or activity! Why?????

Why do we choose to lead a sedentary lifestyle? Typical Excuses I do not have time. I too tired. I do not have time because of work and family responsibilities. Exercise is boring. I do not like to sweat. Tried before and did not see the benefits. Valid Reasons Motivation Cost Time

Getting Started First and foremost we need to understand and accept we need to change our lifestyle in order to lead a healthy lifestyle. No more excuses! There is an exercise program for everyone. Acceptance and recognition are the first step in overcoming a lifestyle change. Unfortunately this is only the beginning, next you need to develop an action plan. Plan ahead in order to get out your own way! What are your barriers and how do we break them down?

Solutions to Personal Barriers Suggestion Lack of Time Monitor time for a week Social Influence Look for support Lack of Energy Schedule exercise after adequate rest Lack of Motivation Invite a friend Fear of Injury Learn proper technique Lack of Skill Choose an activity with a low skill level “If you can find a path with no obstacles, it probably does not lead anywhere” Anonymous

Solutions to Personal Barriers Suggestion Lack of Resources Choose an activity that requires very little preparation and/or equipment Weather Conditions Have an alternative plan of action Travel Plan ahead Family Obligation Exercise as a family! Be a role model for your children. Retirement Finally time to learn and/or try something new

Getting Started Cont. Getting out of your own way seems to be the biggest hurdle for most individuals! Develop an action plan Write it on paper Short and long term goals Place where you can see it Be flexible Work in progress! Remember to always talk with your physician about your plans prior to taking action. And always take time to reward yourself and others for a job well done!

Conclusion Everyone is different! What one person does or does not do is completely different than the next person. Physical activity and exercise are a lifetime commitment, so remember to start slowly, listen to your body & make it fun! Let’s attempt to become an active community once by getting out and utilizing the great resources we have in this area and being a great role model! https://www.reframehealthlab.com/23-and-12-hours/

Exercise is Still the Best Medicine! 370 B.C. Hypocrites, Speaking generally, all parts of the body which have a function, if used in moderation and exercised in labors to which each is accustomed, become healthy and well developed and age slowly. But, if unused and left idle, they come liable to disease, defective in growth and age quickly.

Thank you! Brady.Slater@pinnaclehealth.org