Move to Lose
Lose and Win Session 2 Objectives Understand the benefits of physical activity. Review common exercise myths. Understand the role of physical activity in weight loss. Identify moderate intensity activities. Learn how to plan your exercise routine. 2
Potential benefits of physical activity Reduces the risk of developing heart disease or having a stroke. Lowers bad cholesterol and raises good cholesterol. Lowers the risk of developing high blood pressure. Lowers the risk of developing type 2 diabetes. Reduces the risk of certain cancers including colon cancer. Reduces feelings of depression, anxiety and stress. Promotes mental well-being. Helps build and maintain healthy bones, muscles and joints. Helps you achieve and maintain a healthy body weight. Source: American Heart Association 3
Exercise quiz 1. If I exercise, I can eat whatever I want. 2. If I have no energy for physical activity, it’s best to rest. 3. To lose weight, I should only focus on aerobic exercise. 4. I should push myself to the limit to get the benefit — no pain, no gain. 5. I should drink a sports drink when I exercise. 6. I shouldn’t bother unless I can exercise for at least 30 minutes. 7. Regular physical activity can reduce the need for some types of medication. 4 TrueFalse
Exercise quiz 1. If I exercise, I can eat whatever I want. 2. If I have no energy for physical activity, it’s best to rest. 3. To lose weight, I should only focus on aerobic exercise. 4. I should push myself to the limit to get the benefit — no pain, no gain. 5. I should drink a sports drink when I exercise. 6. I shouldn’t bother unless I can exercise for at least 30 minutes. 7. Regular physical activity can reduce the need for some types of medication. 5 TrueFalse
Physical activity and weight loss You can usually lose weight when the calories you eat and drink are less than the calories you burn. 6 Physical activity helps you burn more calories. Source: Centers for Disease Control and Prevention
Recommendation Example 1 6:30 a.m.Brisk walk30 minutes 9:00 a.m.Take the stairs instead of elevator to the office10 minutes 5:30 p.m.Briskly walk the dog20 minutes 60 minutes Example 2 12:00 p.m.Brisk walk during lunch30 minutes 6:30 p.m.Circuit training30 minutes 60 minutes Example 3 7:30 a.m.Brisk walk20 minutes 12:00 p.m.Climb the stairs at work20 minutes 6:00 p.m.Active play with kids20 minutes 60 minutes National guidelines recommend getting 60 minutes of moderate intensity activity on most days of the week. Break activity into several 10-minute stretches throughout the day. Source: US Department of Health and Human Services 7
Recommendation Walking Jogging Biking Swimming Water aerobics Hiking Moderate intensity means you are feeling warm, breathing hard and sweating, but still able to carry on a conversation. Circuit training Gardening Exercise class Active play with kids Raking the leaves Dancing 8
Choose activities that work for you How much time do you have? Do you enjoy group or solo activities? Do you prefer to exercise in private or public places? Would you rather be inside or outside? Do you have access to special equipment needed for certain activities? Do you like variety or prefer to master one type of activity? Planning your exercise routine 9
If you are breathing too fast, cannot catch your breath or get a cramp, stop and take a break. If you feel any pain in your chest, feel really sick to your stomach, or feel dizzy or lightheaded, STOP immediately, get help and call your doctor. Exercise safe Talk to your doctor about activities that are best for your health status. 10
Remember to: Be safe. Take it one step at a time. Schedule activity into your life. Choose something you like to do. Go at your own pace. Small changes add up. Some activity is better than none. Track your progress. Ready, set, go Visit health and wellness on for 24-hour online resources and tools that help make it easier to live a healthy life and to access an online health coach program for weight loss. Consult with your physician before starting any exercise/diet program. 11