1. Exercise is Medicine The Importance of Exercise and Physical Activity in the University Setting for University of Rhode Island Residents This PPT presentation was developed by Colby Sousa, URI Class of 2016, in partial fulfillment of the requirements for the URI Honors Program

2. Purpose of Today’s Presentation  The purpose of this PowerPoint is to provide Resident Advisors with some basic information on exercise and nutrition that they can then share with their residents  As role models and resources on campus, it is important for RA’s to have some of this information, or know where they can go to get it  This PowerPoint can also be used as a program used for residents within the residence hall.  Utilize this information and help spread the word that Exercise is Medicine!

3. The American College of Sports Medicine, in partnership with the American Medical Association, created this health initiative to promote the benefits of regular physical activity and exercise for optimal health and wellness. To learn more: http://exerciseismedicine.org/ http://exerciseismedicine.org/ A Global Health Initiative

4. Why Is Exercise Medicine? Getting people to be more active may be the ultimate low- cost therapy for achieving improved health outcomes Regular physical activity (PA) is associated with health benefits at any body weight including: Reduction in risk for development of chronic diseases Including heart disease, diabetes, high blood pressure and some types of cancer Improved management of heart disease, diabetes and blood pressure Improved bone health and reduced risk for osteoporosis Improved muscular fitness Improved mental health, including lower rates of depression and anxiety Regular PA is also associated with better long-term weight management (http://www.exerciseismedicine.org/)

5. The Importance of Exercise…23 and a Half Hours https://youtu.be/aUaInS6HIGo https://youtu.be/aUaInS6HIGo

6. Being Proactive vs. Being Reactive for Your Health Being proactive instead of reactive means taking steps to improve your health in order to prevent negative outcomes from occurring (proactive), as opposed to waiting for a negative outcome to occur then having to address it (reactive) This is an important consideration for college students, as this stage of life comes with new independence for many individuals This is a great time to work on making your health a priority and making decisions that help you to maintain and improve your health Balancing school work, a social life and other activities, can often get in the way of making health a priority BUT…it is important to do your best to start forming or continue to maintain habits that enhance your health Starting NOW will make it easier to continue these behaviors after college

7. Being active in high school vs. being active in college Recommended PA levels are easier to achieve in high school via sports and physical education classes. Recommended PA levels are harder to achieve in college due to new independence. o However, it is this new independence that makes this the MOST VALUABLE time to create and maintain a healthy lifestyle.

8. Exercise is Associated with Improved Quality of Life (www.promomz.com(www.promomz.com)

9. Quality of Life vs Quantity of Life Exercise helps with both! QualityQuantity Quantity of life refers to the number of years lived Exercise is associated with increased longevity More does not always mean better! Quality of life (QOL) refers to one’s general feeling of well being QOL includes aspects of your physical health, mental health, and your ability to complete activities throughout the day Being a regular exerciser can help you to live longer – and better!

10. Physical Activity & Academic Performance According to a 2016 study from North Carolina State University: For every hour of physical activity that college students participate in each week student’s GPA increases by 0.06 No Pain, No Gain. https://www.insidehighered.com/news/2016/05/04/study-recreational-physical-activities-increase-odds-academic- success?utm_content=buffer294f2&utm_medium=social&utm_source=facebook&utm_campaign=IHEbuffer#.VyqaO_BlBn8.mailto

11. Physical Activity & the Brain Physical activity enhances brain function Chronic (long term) effects: o Lifetime exercise is associated with enhanced brain function and a decreased risk of developing neurodegenerative diseases such as Alzheimer’s. Acute (short term) effects: o A 30 minute session of physical activity can help improve memory for studying and critical thinking for assignments. Kramer AF & Erickson KI. Capitalizing on cortical plasticity: influence of physical activity on cognition and brain function. TRENDS in Cognitive Sciences. 11 (8): 342-348.

12. Physical Activity & Mood Physical activity releases hormones to decrease depression and feelings of anxiety. Chronic (long term) effects: o Regular physical activity decreases feelings of chronic anxiety. Acute (short term) effects: o One session of physical activity reduces feelings of anxiety and creates calmness. o One session of moderate to vigorous activity decreases feelings of depression. Exercising with Anxiety and Depression: http://exerciseismedicine.org/assets/page_documents/EIM%20Rx%20series_Exercising%20with%20Anxiety%20and%20Depression_2.pdf

13. Exercise: Where to Begin? Use the Physical Activity Pyramid & the FITT Principle F - Frequency (How often) I - Intensity (How hard) T - Time (How long) T - Type (What type) Aerobic Exercise

14. What is Aerobic Exercise? Aerobic exercise is any activity that engages the cardiovascular systems This mode of physical activity engages large muscle groups, is maintained for a prolonged time, and is performed rhythmically and dynamically Examples include: Walking, running, cycling, elliptical trainer, swimming laps, cross country skiing Recreational activities such as basketball and soccer are also aerobic in nature

15. Guidelines for Exercise: FITT Principle Aerobic Exercise Try to accumulate 150 minutes of moderate to vigorous physical activity per week F- Frequency (How often) 3-5 days per week I- Intensity (How hard) Moderate to Vigorous Moderate: feels somewhat hard You should be able to carry on a conversation but not be able to sing Vigorous: feels challenging You shouldn’t be able to say more than a few words without pausing T- Time (How long) 20 - 60 minutes Can be accumulated in 10 minute bouts throughout the day T- Type (What type) Walking, jogging, bike Activities that you enjoy!

17. Resistance Training: An Important Exercise Mode Resistance training is a form of physical activity designed to improve muscular fitness by exercising a muscle or muscle groups against external resistance Resistance training should be of sufficient intensity to enhance muscular strength and endurance, lean body mass and bone mineral density In addition to increasing your muscular strength and endurance, resistance training can Help protect joints from injury Help you builds strong bones Improve posture, mobility and balance Those who participate in resistance training often experience an increase in self confidence because they reaching new goals and pushing their body to new limits! https://www.acsm.org/docs/default-source/brochures/resistance-training.pdf?sfvrsn=6

18. Resistance Training: An Important Exercise Mode Common types of resistance training equipment include: Body weight Free weights Machine assisted weight Resistance bands https://www.acsm.org/docs/default-source/brochures/resistance-training.pdf?sfvrsn=6

19. Your resistance training program design will depend on your health, age, goals, etc. Athletic endeavors: Muscular endurance Athletic endeavors: Muscular strength & power Improve health: Muscular fitness & metabolic rate Preservation of lean mass and bone mineral density, fall prevention  Activities of Daily Living

20. Guidelines for Exercise: FITT Principle Resistance Training F- Frequency (How often) 2 - 3 days per week At least 1 day of rest between sessions that use the same muscle groups I- Intensity (How hard) Choose an appropriate number of repetitions for your goal  Lower reps are targeted for building muscular strength  Higher reps are targeted for building muscular endurance  General recommendations are 8 - 12 repetitions  The 12 th repetition should be the last rep that you can complete with proper form, if you can do more, it’s time to try lifting a heavier load for that exercise T- Time (How long) At least 1 set (number of times a series of reps of same exercise is done) of 8- 12 repetitions (times movement is performed) Work to a point of fatigue Most commonly recommendation: 2-3 sets of 8-12 reps T- Type (What type) Dumbbells, machines, barbells Choose 8-10 separate exercises that target the major muscle groups

21. Flexibility Flexibility is the ability for a joint to move through a full range of motion F- Frequency (How often) At least 2-3 days per week with the greatest gains occurring with daily exercise I- Intensity (How hard) Stretch to the point of feeling tightness or slight discomfort T- Time (How long) Hold a static (not moving) stretch for 10-30 seconds T- Type (What type) Choose at least one exercise that targets each of the major muscle groups

22. Sit Less and Move More Sitting too much is a health hazard and it is also associated with increased risk of chronic disease development Being physically active does not cancel out the negative effects of sitting too much, so it is important to be as active as possible. How can you be less sedentary? Take a walk break frequently during long bouts of sitting Stand up as frequently as you can Stand up and do work when on the phone Walk or bike when possible to do errands around campus (http://supportersize.org/are-you-sitting-too-much/) (www.standupdeskstore.com)www.standupdeskstore.com

23. Exercise and Alcohol Alcohol is high in calories Alcohol has 7 kcals per gram Fat has 9 kcals per gram Carbohydrates and protein have 4 kcals per gram Excessive consumption of alcohol can cause negative effects on motor skills and physical performance If alcohol is used chronically, it can cause muscle damage and weakness Training with a hangover will result in feeling a lot weaker, getting tired quicker, and increasing risk of injury (www.journeyworks.com(www.journeyworks.com)

24. Eating Well Eating a balanced diet is an important component of good health See a Registered Dietitian for dietary recommendations Don’t be afraid of carbohydrates! Your body brain needs them - especially your brain! Eating carbohydrates before and after exercise sessions is important Carbohydrates are used for fuel during exercise and eating carbohydrates after an exercise session will help to replenish your energy levels Adequate protein intake is important, as protein is essential in helping to repair to and rebuild your muscles Fat is important an important nutrient It is used for protection of vital organs, it’s a transport medium for fat- soluble vitamins It’s also a hunger suppressor and contributes to feelings of satiety Fruits and vegetables contain fiber and micronutrients (vitamins and minerals) which are important for overall health Water is very important to keep hydrated It composes 75% of your brain and muscles

25. The Importance of Sleep 7-8 hours per night is recommended for adults Lack of sleep can lead to increased appetite, overeating, energy deficit and weight gain Sleep is key in regulating the body’s processes, including metabolism Proper sleep helps to feel refreshed and able to complete tasks Getting enough sleep is also important for mental health Helps you to avoid feeling tired, groggy and unmotivated Set yourself up for success with proper rest!

26. Sleep and Academic Performance Studies show that students who do not get enough sleep report poorer academic performance It may cause you to not able to focus during the day and show signs and feelings of tiredness Without proper sleep, you may also experience greater severity of depressive symptoms and impulsiveness which may lead unhealthy choices Catching up on the weekend is not enough! Longer weekend oversleep (catching up on sleep on the weekend) has been shown to predict poorer academic performance Academic Performance among Adolescents with Behaviorally Induced Insufficient Sleep Syndrome http://dx.doi.org/10.5664/jcsm.4368

27. Exercise and Stress Management Stress occurs when a stressor is perceived and stress can negatively affect health Stress occurs as a result of your perception, which is shaped by your beliefs and attitudes toward the stressor We can’t always get away from the stressor, but we can change the way we react to it Exercise for stress management can help us to practice “being in the moment” as it can take our mind off of the stressor and creates a positive experience https://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/exercise-important-in-shrinking-your-stress

28. Staying Motivated to Move Most results of exercise are not instantaneous, therefore it’s important to set realistic expectations, such as: Meeting exercise recommendations for 2 weeks in a row Replacing one soda per day with water or another zero calorie beverage Participate in 1 exercise class a week Immediate results from exercise include positive mental outlook Evaluate your priorities Is health one of your top priorities? - If not, it should be Planning ahead and setting goals will keep you focused. Set small goals that will help you achieve bigger goals! Reaching those small goals will give the confidence to continue Each small goal milestone will get you one step closer to your ultimate goal!

29. Tips For Success Find an exercise partner as training with someone is helpful because they will keep you accountable and it is more fun Scheduling your exercise and setting aside a specific time will make you more likely to stick to it Make exercise a non-negotiable part of your day and try not to make excuses Start and maintain an exercise journal Keeping track of progress is great for motivation to see how far you have come! It also serves as a reminder of what exercises you have completed and how to improve Mix up your activity – Make it fun! Do what you enjoy!

30. Campus Recreation at URI http://web.uri.edu/campusrec/ URI has 2 Campus Recreations facilities available: The Fascitelli Center Mackal Fieldhouse Both have cardiovascular training and resistance training areas They both have great selections of cardiovascular and resistance training equipment! Mackal Fieldhouse, in addition to traditional equipment set ups, also has an indoor track, a pool for swimming and basketball courts for members to use

31. Campus Recreation at URI http://web.uri.edu/campusrec/ Campus Rec offers group exercise classes These include yoga, resistance training, Zumba, and indoor cycling These classes are free to student members These are a great way to try something new You may even meet some new Campus Rec and their staff offer workshops, such as Thirsty Thursdays, where the staff provides information on various health topics Attend and get free snacks and items Personal training is also available for a fee You can buy any number of sessions If you are unsure of where to begin, this option is a great way learn under the supervision of a professional

32. Interested in organized sports? Try Intramural or Club Sports URI Club Sports Club Sports are competitive teams that compete agains other schools Not as big of a time commitment as D1 sports, but generally still have a regular practice and competition schedule If you enjoyed organized sports in high school, Club Sports can be a good way to remain involoved See the complete list of teams here: http://web.uri.edu/clubsports/http://web.uri.edu/clubsports/ URI Intramural Sports This is where you play purely for fun! There are no formal practices (unless your team is very organized) and the time commitment usually only involves the games where you face off against other URI students Soccer (indoor and outdoor), volleyball, basketball, hockey and more http://web.uri.edu/campusrec/intramuralsports/

33. Health Services at URI http://health.uri.edu/ Health Services at URI is available to students for primary health care and prevention services They have routine appointments, a Women’s Clinic and a Health Education offerings Health services usually holds immunization clinics throughout the year, so be on the lookout for an updated schedule to inform residents CPR and AED certification courses are offered at Health Services Schedule is posted online It is a great way to get CPR certified while on campus Students commonly need this certification to complete internships) Health Services provides nutrition counseling for those who can benefit Health Services also offers health education pamphlets on drugs, alcohol, sex ed, stress management which can be useful to hand out to residents or have at the office URI Health Services staff are willing to come to the building for programs such as stress management, healthy eating, skin health etc, which are great topics for programming.

34. Resources Exercise is Medicine Website http://www.exerciseismedicine.org/ Information, handouts to hang up on bulletin boards, PowerPoints with information American College of Sports Medicine (ACSM) http://www.acsm.org/ As RA’s we provide an important service to our residents Feel free to use the information included in this presentation for bulletin boards, informational handouts and for programming in your building Help us to spread the message that “Exercise is Medicine”