2009-2010 NIH Wellness Lecture Series: Focus On You! Fitness in Today’s World: How to Incorporate Fitness into a Busy Lifestyle Kelly Janes, CPT, SPT NIH R&W Fitness Center Marymount University October 14th, 2009

Presentation Outline Diet Modifications Exercise Tips Exercise At The Office Secrets for success

Lose More Weight 1 pound = 3,500 calories1 To lose 1 pound a week need to create a 500 calorie deficit a day in your current diet This is best accomplished through the combination of both diet and exercise Be Careful: Losing too much weight too fast actually lowers your immune system and predisposes you to illness

Diet Tips Breakfast The most important meal of the day Studies show that men and women who consume breakfast on a regular basis on average weigh less than those who don’t.2 Lunch Bring a bag lunch! You’re likely to eat less and eat healthier. Dinner Cook dinner rather than eating take out or microwave meals General Tip: Strive for 5! Foods lower on the Glycemic index are better at reducing cholesterol and blood pressure and help you burn more fat while you work out.2 50-60% carbs, 12-15% protein, less than 30 % fat.3

Exercise Tips General Exercise Principle: Vary Up Cardio 30 minutes of cardio 5-7 days/week3 Resistance Training 2-3 days/week3 Vary Up Cardio 10 Minutes biking 10 Minutes walking 10 Minutes Elliptical Burn More Fat: You burn more fat with longer duration, lower intensity workouts than you do with shorter duration, higher intensity workouts4 Image from: http://www.healthstylesexercise.com

Exercise At The office! Cardio: Resistance Training: Stretch: Take the stairs instead of the elevator Walk around the building for 10 minutes 3 X a day Resistance Training: Belly button tucks Scapula squeeze Desk push up Stretch: Upper trap stretch Triceps stretch Pec stretch Image from: http://alt.coxnewsweb.com

Stretch At The Office Pectoral Stretch Trap/Levator Stretch Triceps Stretch Image from: www.bodyosteo.com Image from: www.dimensionsofdentalhygiene.com Image from: www.123rf.com/stock-photo/tricep.html

Secrets for Success Common Excuses and How to Avoid Them: “I’m too tired” “I’m bored” “I don’t have the time” “I need motivation and can’t afford a trainer” Make Exercise a habit!

Lifelong Benefits of Exercise3 Reduces the risk of all cause mortality Lowers high blood pressure and high cholesterol Boosts mood and provides energy Reduces the risk of musculoskeletal injury Helps you “feel good” overall!

Get The Ball Rolling Join a gym! Get a workout buddy! Practice safe exercise!

References: 1.) Shay L, Shobert J, Seibert D, Thomas L. Adult weight management: translating research and guidelines into practice. J Am Acad Nurse Pract. 2009;21(4):197-206. 2.) Stevenson E, Astbury N, Simpson E, Taylor M, Macdonald I. Fat oxidation during exercise and satiety during recovery are increased following a low-glycemic index breakfast in sedentary women. J Nutr. 2009;139(5):890-897. 3.) Nelson M, Rejeski J, Blair S, Duncan P, Judge J, King A, Macera C, Castaneda-Sceppa C. Physical activity and public health in older adults: recommendation from the ACSM and AHA. Circulation. 2007;116:1-10. 4.) Achten J, Gleeson M, Jeukendrup AE. Determination of the exercise intensity that elicits maximal fat oxidation. Med Sci Sports Exerc. 2002;34(1):92-97.