1. “Fitness for Life” Brady Slater, MS, RCEP, ATC, CSCS
Medical Fitness & Employee Wellness Coordinator
UPMC Pinnacle Hanover

2. Definition of Terms
Physical activity. Any bodily movement produced by the contraction of skeletal muscle that increases energy expenditure above a basal level. In these Guidelines, physical activity generally refers to the subset of physical activity that enhances health.
Exercise. A subcategory of physical activity that is planned, structured, repetitive, and purposeful in the sense that the improvement or maintenance of one or more components of physical fitness is the objective. "Exercise" and "exercise training" frequently are used interchangeably and generally refer to physical activity performed during leisure time with the primary purpose of improving or maintaining physical fitness, physical performance, or health.

3. Physical Activity Recommendation
Goal: 10,000 Steps
Pedometer
Determine which category you currently reside.
Please note that everyone is different, so if 10,000 steps is too much for you, just do the best you can!
Averages
U.S. 4,774 step daily
Increase your steps by 500 a day for a least one week, then by 500 more. Eventually you reach your target daily steps.
Be as active as you can daily!
Adult Categories:
Sedentary
Less than 5,000 steps a day
Low Active
5,000 to 7,499 steps a day
Somewhat Active
7,500 to 9,999 steps a day
Active
10,000 to 12,499 steps a day
Highly Active
12,500 + steps a day
Goals:
Children 12,000 to 16,000
Weight Loss 12,500+
Older Adults 6,000 to 10,000

4. How can I increase my activity level?
Be true to yourself.
Put it on your schedule
Walk to meetings in other buildings
Stairs instead of elevator
Park at the far end of the parking lot
Go up and down every aisle of supermarket
Find a walking partner
Make active instead of inactive plans with friends and family.
Take the steps instead of the elevator. Park in the outer sections of the parking lot.
Take a walk after dinner.
Walk the dog.
Walk to the mailbox.
Take a walk during your regular breaks.
Get up and personally carry a message to a colleague, instead of ing.
Play with your children and/or grandchildren.
During your break at work, go for a walk.
Get a dog, dogs love to walk!
Take a stretch break.
Make exercise a part of your normal routine!

5. Current Exercise Recommendation
Aerobic Exercise
30 minutes of low to moderate cardio-respiratory activity
Walking, Jogging, Swimming, Biking, etc.
5 times a week, if not everyday.
Strength Training
2 to 3 times a week
Light Weight, High Repetition (10 to 15 reps)
Large Muscle Group activities
Flexibility
30 seconds to a 1 minute gentle stretch

6. Problem:
Unfortunately most American just do not engage in the amount of physical activity and exercise needed to reduce their risk of developing chronic disease and/or disabilities, which ultimately reduces functional capacity.
<5% get 30 minutes of aerobic activity daily
51% get 150 minutes of aerobic exercise weekly.
21% meet the recommended aerobic and strength training activity.
24.9 PA residents lead a sedentary lifestyle
117 billions dollars spent last in healthcare costs associated with physical inactivity.

7. Physiological Benefits
Reduce risk of heart disease.
Regular exercise frequently helps reduce risk factors for heart attack.
Decrease your blood pressure and resting heart rate, so your heart does not have to work as hard.
Reduce risk of diabetes.
Combined with a low fat, low calorie diet, exercise is effective in preventing obesity.
Improve your digestion and elimination capabilities.
Increase the efficiency of your heart and lungs, by increasing the body’s ability to carry oxygenated blood to the extremity.
Improve your muscle tone, strength, and endurance.
Exercise increases bone mass.
Keep joints, tendons, and ligaments more flexible, which promotes unrestricted movements.
Increase your sense of balance and agility, lessening the likelihood of injuries from falls or accidents.
Increased stamina
Increased energy levels
Exercise increases longevity.
Exercise may help add extra years.
Maintenance of functional capacity.

8. Psychological Benefits Social Benefits
Improve self-image, sense of self-reliance, and independence.
Increased self-esteem
Improve self-efficacy
Decrease stress and tension.
Improve overall sense of well-being.
Social Benefits
Independence
Empowerment
Enhanced quality of life

9. So why should we lead a physically active lifestyle?
This is why! Physiological Changes with Age.
Lifestyle physical activity and regular exercise has the capacity to positively affect the normal aging process. One study states that lifestyle physical activity and regular exercise can add 10 quality years to an individual life expectancy.

10. But, Why?
Most people understand and desire to reap the benefits of physical activity and exercise, but unfortunately they lack the skills to successfully integrate physical activity and exercise into their daily lives long-term.
Despite the infusion of fitness centers, home exercise equipment, exercise videos, fitness books, infomercials, personal trainers and wellness programs, 80% of the American population do not get the recommended exercise and/or activity! Why?????

11. Why do we choose to lead a sedentary lifestyle?
Typical Excuses
I do not have time.
I too tired.
I do not have time because of work and family responsibilities.
Exercise is boring.
I do not like to sweat.
Tried before and did not see the benefits.
Valid Reasons
Motivation
Cost
Time

12. Getting Started
First and foremost we need to understand and accept we need to change our lifestyle in order to lead a healthy lifestyle.
No more excuses!
There is an exercise program for everyone.
Acceptance and recognition are the first step in overcoming a lifestyle change.
Unfortunately this is only the beginning, next you need to develop an action plan.
Plan ahead in order to get out your own way!
What are your barriers and how do we break them down?

13. Solutions to Personal Barriers
Suggestion
Lack of Time
Monitor time for a week
Social Influence
Look for support
Lack of Energy
Schedule exercise after adequate rest
Lack of Motivation
Invite a friend
Fear of Injury
Learn proper technique
Lack of Skill
Choose an activity with a low skill level
“If you can find a path with no obstacles, it probably does not lead anywhere” Anonymous

14. Solutions to Personal Barriers
Suggestion
Lack of Resources
Choose an activity that requires very little preparation and/or equipment
Weather Conditions
Have an alternative plan of action
Travel
Plan ahead
Family Obligation
Exercise as a family! Be a role model for your children.
Retirement
Finally time to learn and/or try something new

15. Getting Started Cont.
Getting out of your own way seems to be the biggest hurdle for most individuals!
Develop an action plan
Write it on paper
Short and long term goals
Place where you can see it
Be flexible
Work in progress!
Remember to always talk with your physician about your plans prior to taking action.
And always take time to reward yourself and others for a job well done!

16. Conclusion
Everyone is different! What one person does or does not do is completely different than the next person.
Physical activity and exercise are a lifetime commitment, so remember to start slowly, listen to your body & make it fun!
Let’s attempt to become an active community once by getting out and utilizing the great resources we have in this area and being a great role model!

17. Exercise is Still the Best Medicine!
370 B.C. Hypocrites,
Speaking generally, all parts of the body which have a function, if used in moderation and exercised in labors to which each is accustomed, become healthy and well developed and age slowly. But, if unused and left idle, they come liable to disease, defective in growth and age quickly.

18. Thank you!