1. Working Hard and Taking Care of Yourself SACRAO 2013 Glenn W. Munson Associate Registrar University of Memphis

2. Why Are We Here? This session challenges the notion that you can either work hard OR take care of yourself.

3. Why Are We Here? Of every 100 employees on your campus: 44 suffer from stress 38 are overweight 31 use alcohol excessively 30 have high cholesterol 26 have high blood pressure 25 have cardiovascular disease 24 do not exercise 21 smoke 6 are diabetic U.S. Department of Health and Human Services, 2007

4. Why Are We Here?

5. Let’s Get Physical Four Keys to Taking Care of Yourself: 1.Access – where can I exercise?

6. Where? How many of us work where there is: a gym an exercise facility with “Stairmasters”, stationary bikes, treadmills, elliptical trainers a weight room a track, indoor or outdoor a desk

7. Let’s Get Physical Four Keys to Taking Care of Yourself: 1.Access – where can I exercise? 2.Time – When can I exercise?

8. When? How many of you: park in the space closest to the building/door? use the elevator to go up one floor? Or down less than 5 floors? stand still while using an escalator or moving sidewalk? always return a phone call by using a phone? take 60 minutes for lunch? eat lunch on campus? A recent survey found that 65% of workers eat lunch at their desks or don't take a lunch break at all.* *Right Management, a human resources consulting firm

9. When? If you really want it, you’ll find or make time for it. The favorite excuse for not running (or exercising of some type) is a lack of time. What’s your excuse?

10. Let’s Get Physical Four Keys to Taking Care of Yourself: 1.Access – Where can I exercise? 2.Time – When can I exercise? 3.Motivation – Why should I exercise?

11. Why? Exercise controls weight. Exercise combats health conditions and diseases. (including heart disease, stroke, diabetes, osteoporosis, depression, and Alzheimer’s ) Exercise improves mood. Exercise boosts energy. Exercise promotes better sleep. Exercise can be fun. Exercise puts the spark back into your sex life. The Mayo Clinic

12. Why? FemalesMales Improve self-esteem Time for self Enjoy exercise Keep flexibility Time for self Enjoy exercise Reduce stress Build strength Keep flexibility Reduce Stress Cardiovascular benefits Feeling good after Muscle tone Weight control Increased energyCardiovascular benefits Feeling good after Increased energy Weight controlMuscle tone Source: Fitness Products Council/IHRSA/American Sports Data, Inc.,

13. Why? Top 5 Reasons to Exercise 5. In order to hear heavy breathing again. 4. To kill millions of poor, defenseless fat cells. 3. For that incredible massage afterwards. 2. Your self-esteem could use a boost right about now. And the number one reason to start an exercise routine:

14. Keep Going! Why motivation begins to lag: you don’t lose five pounds the first week you still can’t make it around the block without walking you never stop feeling that you have to run/exercise you never meet your own expectations you stop improving or feel that you are not improving at all you never let go of all the things you think you should be able to do: how fast, how long, how may reps… it’s too cold it’s too hot it’s raining it’s…

15. Keep Going! Set reasonable goals. Believe in yourself. Pace yourself. Keep a journal of successes. Find or start a group or at least a partner. Positive encouragement sparks effort. Effort breeds success. Change approach to exercise. (Plan B: Walk, don’t run!) Promise yourself rewards for goals reached.

16. Keep Going! Set Goals: Big goals are achieved much more easily if you break them down into smaller goals, which are then used as stepping stones to reach the final goal. Jeff Galloway

17. Keep Going! Believe in yourself: Do not attempt to do a thing unless you are sure of yourself; but do not relinquish it simply because someone else is not sure of you. Stewart E. White Trying is the first step toward failure. Homer Simpson

18. Let’s Get Physical Four Keys to Taking Care of Yourself: 1.Access – Where can I exercise? 2.Time – When can I exercise? 3.Motivation – Why should I exercise? 4.Skill/Ability - How do I exercise?

19. How? How many of us work where there is (are): a gym an exercise facility with “Stairmasters”, stationary bikes, treadmills, elliptical trainers a weight room a track, indoor or outdoor a desk physical education instructors physical education courses

20. How? The five S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit. Ken Doherty

21. Move It and Lose It! Exercise & Calories Burned per Hour130 lbs155 lbs180 lbs205 lbs Aerobics, general384457531605 Aerobics, step aerobics502598695791 Bathing dog207246286326 Carrying small children177211245279 Cleaning, dusting148176204233 Cycling, <10 mph, leisure bicycling236281327372 Cycling, 10-11.9mph, light354422490558 Cycling, 12-13.9 mph, moderate472563654745 Fishing from boat, sitting148176204233 Fishing from riverbank, standing207246286326 Gardening, general236281327372 General housework, light148176204233 General housework, moderate207246286326 General housework, vigorous236281327372 Golf, using power cart207246286326 Golf, walking and pulling clubs254303351400

22. Move It and Lose It! Exercise & Calories Burned per Hour130 lbs155 lbs180 lbs205 lbs Jazzercise354422490558 Raking lawn254303351400 Running, 5 mph (12 minute mile)472563654745 Running, 5.2 mph (11.5 minute mile)531633735838 Running, 6 mph (10 min mile)590704817931 Running, 6.7 mph (9 min mile)6497748991024 Running, general472563654745 Sitting, light office work89106123140 Stationary cycling, light325387449512 Stationary cycling, moderate413493572651 Swimming laps, freestyle, slow413493572651 Walking 2.0 mph, slow148176204233 Walking 3.0 mph, moderate195232270307 Walking 3.5 mph, brisk pace224267311354 Walking 4.0 mph, very brisk295352409465

23. How? Avoid shortcuts: They rarely pay off. Rosie Ruiz, Boston 1980Roberto Madrazo, Berlin 2007

24. How and Why? I just put one foot in front of the other and keep going. John Kelly (Ran Boston 61 times, the last at age 84, winning twice and placing second 7 times)

25. How and Why? If you don't do it this year, you'll only be one year older when you do.

26. What’s in it for Me? Mixed Media by Scott Willis and Jack Ohman ©2004 Tribune Media Services, Inc.

27. What’s in it for Me? I run each day to preserve the self I attained the day before. And coupled with this is the desire to secure the self yet to be. If I do not run I will eventually lose all I have gained-and my future with it… I run so I do not lose the me I was yesterday and the me I might become tomorrow. George Sheehan