1. Muscles on the Move: Home & Away

2. What to Expect Today…
Learn why is it such an important piece of the puzzle
Be able to tell the difference between physical activity vs. exercise
Discover those hidden minutes in your day…you can fit it in if you really want to
Learn ways to make ordinary events more active
Find out how to exercise safely
The forgotten piece of the puzzle
Learn ways to stay active while away from home
Today we are going to discuss the importance of exercise and physical activity for a healthy lifestyle, weight management, and weight loss.
You will be able to know the difference between physical activity and exercise.
We will uncover minutes out of each day for exercise.
We are also going to discuss physical activity and exercise while on the road for both business or pleasure travel.

3. Pieces of the PUZZLE Cardiovascular Training Strength Training
Healthy, Balanced Diet
Stretching
Healthy Mind
Rest & Recovery
There is not just one piece of the puzzle to improved health.
There are many different pieces all equally important.
This list represents them.

4. Being Active: What’s In It For Me?
Better quality of life
Improves bone density
Helps maintain and control weight
Keep your heart healthy
Improves mental state
Increases metabolism
Increases strength, balance and flexibility
Decreases injuries
Improves sleep
Increases energy level
Improves immune system
Decreases risk of disease
There are many reasons why and/or the purposes for why we should maintain an active lifestyle.
Review only briefly. These should be fairly widely known:
Improve outlook on life – moderate activity releases hormones in your body called endorphins. Endorphins work to help decrease stress, reduce anxiety, and improve mood.
Better quality of life – Live longer and more independently
Improve bone density – Reduces risk of osteoporosis
Helps maintain and control weight
Keeps your heart healthy – Regular activity helps lower BP, decrease cholesterol, and improve cardiovascular health.
Increase strength
Decrease injuries
Improve sleep
Increase energy levels
Improved immune system

5. Physical Activity vs. Exercise
Park further away from store entrances
Take the stairs
Avoid shortcuts
Perform house or yard work
Mow the grass
Walk the dog
Exercise
Cardiovascular training
Strength training
Flexibility training
Leagues/Teams
Group exercise classes
There is a difference:
1)Physical Activity: activities of daily living; they do not constitute exercise.
2)Exercise: planned, structured, and purposeful activities with the intent of increasing your heart rate.

6. Inactive vs. Active Choice
Inactive Choice
Active Choice
At the store, park your car as close as you can to the entrance.
Park farther away and walk.
Take the elevator or escalator whenever possible.
Take the stairs whenever possible.
While waiting for dinner to cook, sit down and watch television.
Go for a brisk walk or pull weeds. Perform house chores.
On your 30 minute lunch break, drive to pick up something to eat.
Bring your lunch. Take a 15 minute walk and then eat your lunch.
Send your children outside to play while you relax at the TV.
Participate in activities with your children. Take them to the park.
Talk with co-workers during your morning/afternoon break.
Take your co-workers for a brisk walk…a “Talk and Walk.”
What other inactive choices do you make in your day? Can you figure out ways to make them more active?
Answers:
Park farther away and walk
Take the stairs whenever possible. If you are going up too many flights, take the elevator half way and walk the rest.
Go for a brisk walk or get crazy pulling weeds. Finish the laundry or dust the furniture.
Bring your lunch and eat it after a 15 minute walk…or walk to the nearest café.
Take the family on a nice walk or go to the local park. You will find this quality time very relaxing and much more rewarding.
Take your co-workers on the road for a brisk 10 minute walk or start walking the hallways and stairs at your office building.

7. You CAN find the time to be active!
Finding the Time
You CAN find the time to be active!
Everyday consists of 1,440 minutes
Set aside one block of time every day to be active
Look for free time (10 to 15 minutes) during the day
How active are you currently?
Fill out your Inactive vs. Active Chart
Exercise is preferred in one bout of minutes
Exercise can be cumulative; small bouts can add up to minutes
Breakdown 1,440 minutes
6-8 hours for sleep
8-10 hours for work (breaks & lunch are included)
2 hours for house work, meals
That leaves 4 hours per day
To determine areas for improvement, first determine how active you currently are. Take a minute to fill out the HANDOUT “MAKING AN ACTIVE LIFESTYLE”. What were some of your reasons for liking and disliking an active lifestyle. (Group discussion time).

8. PA Recommendations Cardiovascular Frequency – Most days of the week
Intensity – Moderate; in Target Heart Rate Range
Time – minutes a session; 60 if for weight loss
Type – Something you enjoy

9. PA Recommendations Strength Training Frequency – 2-3 days a week
Intensity – At least 1 set of 8-12 repetitions
Time – Less than 60 minutes a session
Type – 8-10 exercises working the major muscle groups (legs, arms, shoulders, back, abdominals)

10. PA Recommendations Flexibility & Stretching
Frequency – 2-3 days a week
Intensity – Mild discomfort
Time – seconds
Type – Static; no bouncing

11. Keep it Safe – Preventing Injury
Increase your activity a little at a time
Drink plenty of water before, during, and after being active
Wear sock and shoes that fit well, are comfortable, and keep your feet dry
Check the temperature
Warm-up before and cool-down after every activity
Stretch
Being active is usually quite safe. But in rare cases, problems can arise.
The best approach is prevention.
First, if you haven’t exercised before, make sure to get a physician’s approval.
Once you have been given the go ahead, START SLOW!!
Once you are ready for an increase, keep them little, only 5-10% at a time.
Make sure to consume at least 6-8 cups of fluid each day, more if the weather is HOT OR COLD, and more if you are a heavy sweater.
Purchase shoes that are suited for your foot and stride. Shoes should be replaced every miles.
Keep socks dry. Change them frequently if your feet sweat more readily.

12. Staying Active on the Road
It is easy to let a vacation or business travel interfere with your healthy lifestyle. Instead of letting it ruin your new healthy habits, look at it as a way to focus on yourself!
Be realistic and shoot for 50% of your normal fitness routine
Be creative
A vacation or business travel can easily interrupt your health and fitness routine.
People of all fitness levels find it difficult to stick with their workout schedule while traveling.
Traveling does not need to result in an interruption or complete abandonment of your healthy plan; you can still fit in exercise time.
Be creative and find unique and fun ways to exercise.

13. Remember to Pack … Sneakers and socks Exercise clothes Headset
Bathing suit
Jump rope
Resistance bands
Pedometer
Do not forget to pack the appropriate clothing and accessories to help keep you on track. They take up little space and have a great amount of benefit to them.

14. Get Moving Tip
Purchase a pedometer, and start tracking and improving your number of steps each day.
Earn a pedometer through Anthem Rewards (250 points).

15. Sing It One More Time… I can do a lot for my body if I remain active
There is a difference between physical activity and exercise
Examine your inactive choices and make them active
Be safe when you exercise
Warm-up, cool down and stretch those muscles
Travel and Exercise, You CAN Still Do It!
What to Pack
All review information can be found in the notes pages of the presentation. Just touch on each bullet and point out the major points; answer questions.