The BEST Way to Exercise

Exercise Fears

Exercise Benefits Increases in Physical Activity Decreases: All-cause mortality Cardiovascular and coronary heart disease Overweight, obesity, and fat distribution Type 2 diabetes mellitus Colon cancer Quality of life and independent living in older persons blood pressure and hypertension depression and anxiety American College of Sports Medicine

Attacking Exercise the BEST Way

4 Steps to Proper Movement 1.Mind to Muscles Training the subconscious 2.Stabilization Proper Abdominal Firing 3.Muscular Endurance Increase muscle stamina 1.Muscular Strength Increase muscle strength

1. Chair Exercise Maintain good posture Feel movement in Abdominal muscles

2. Single Leg Balance Stand Maintain good posture Stabilize body with Abdominal muscles Feel movement in Glute muscles

3. Hip Hinge and Squat Maintain good posture Maintain weight on heels Avoid internal/external rotation in hips Avoid knees flexing over toes Feel movement in Glute muscles

BREAK!

What do YOU Like to Do?

A Good Reward is: Self-reinforcing Something that supports your goal Something to look forward to Something you enjoy doing!

How do you reward yourself when accomplishing a goal? Buying a new outfit Pedicures and manicures Play the piano/guitar Going to the lake Game night Going to the movies Play in the park Go on a hike Mini Golf, playing horse, Bocce ball, horseshoes

Group Discussion What rewards can you include in your short term and long term goals? Talk about it! Write down your favorites!

Thanks!