1. Texas State Employee Wellness Program January 27, 2015 Janet Bezner, PT, DPT, PhD Department of Physical Therapy College of Health Professions Lunch-and-Learn: Physical Activity Myths – The Truth about Movement

2. Quick assessment Myths demystified What works Your questions Outline

3. 1. I have been physically active* for more than 6 months. 2. I have been physically active* for less than 6 months. 3. I am preparing to do more activity* and intend to start in the next month. 4. I am not active* at the moment but I am thinking about being more active. 5. I’m not physically active* and I don’t plan on doing any physical activity in the near future. Which of the following describes you? * Being physically active means doing activities such as walking, playing sport, cycling, or dancing for at least 20 minutes, 3 to 5 times a week

4. When you don’t use your muscles, they turn into fat Facts It is physically impossible for muscles to turn into fat Muscle fiber size increases when you exercise and decreases when you are don’t use muscles Less muscle requires fewer calories, so you may add fat if you stop using muscles unless you decrease the amount of calories you consume Myth #1

5. No pain, no gain Facts Physical activity does not need to be painful Pain can occur following physical activity due to the build up of lactic acid in the muscles Joint pain is not normal during physical activity Pain can lead to injury Myth #2

6. To reduce belly fat, you need to do sit ups Facts It is not possible to “spot reduce” When we burn calories, fat is lost from the body, but we don’t get to select the location As you build more muscle through physical activity, you increase your daily caloric needs and you burn more fat or can take in more calories Strengthening your abdominal muscles protects your lower back from injury Myth #3

7. Of all health-related behaviors, smoking is responsible for the highest number of deaths per year Facts Smoking is predicted to be responsible for 5 million deaths this year….physical inactivity for 5.3 million deaths The Lancet and WHO have called physical inactivity a pandemic Americans have more sedentary jobs, work more hours per week, and rely more on our cars than ever before Myth #4

8. Exercise makes you tired Facts You may feel tired while you are exercising Regular physical activity raises your overall energy level Regular physical activity enhances sleep Having trouble concentrating? Go for a short walk or do some stretching to clear your mind and increase your energy level Myth #5

9. If you are not sweating, you are not working hard enough Facts Sweating is influenced by how hard you are exercising and temperature/humidity 30 minutes of moderate physical activity (walking, stairs, playing catch) 5 times per week provides health benefits (10 minute increments are fine) Some movement every day is better than none Myth #6

10. Overweight and obese people can’t be healthy…they have to lose weight before getting into shape Facts It’s more important to focus on behaviors rather than body weight and other clinical measures as there are many things that influence the numbers Research indicates that physical inactivity causes more deaths than obesity (2x) Physical activity produces health benefits even if weight doesn’t change In order to lose weight, you need to do more physical activity (300 minutes/week) and modify your diet Myth #7

11. Exercise will wear out my joints Facts Most degenerative joint disease (osteoarthritis) is caused by joint injury, not exercise or physical activity No evidence to suggest that joint cartilage is damaged by regular moderate physical activity Evidence supports that regular physical activity improves function, pain, and quality of life in people with knee osteoarthritis Myth #8

12. Once I’ve met my goal (lose weight, fit into clothes, etc.), I can stop being physically active Facts Physical activity is recommended at every age Developing a lifelong habit of regular physical activity requires intrinsic motivation, competence, and support from others Myth #9

13. The benefits of physical activity are only seen after weeks of regular exercise Facts A single bout of physical activity can provide benefits within a few hours and for up to 3 days after the session A single bout can impact cholesterol level, blood pressure, and insulin resistance Benefits of physical activity accumulate over time Myth #10

14. I’m very busy. Physical activity takes too much time! Facts As little as 10 minutes of walking is beneficial physical activity Movement of many kinds produces health benefits Integrate movement into your daily routine (walk when you can, take the stairs, stand up at your desk, play with your children, etc.) Myth #11

15. Physical activity benefits my body and health, but it won’t help with stress Facts Scientists have found that regular aerobic activity decreases overall levels of tension, elevates and stabilizes mood, improves sleep, and improves self-esteem 5 minutes of aerobic exercise can stimulate anti-anxiety effects Regular physical activity is associated with feelings of greater well-being and happiness Myth #12

16. Setting a goal – writing it down Finding a buddy to be active with and hold you accountable Reflecting on how being physically active aligns with your personal values Focusing on the activity, not on an outcome (losing weight, getting stronger, etc.) Doing something that you enjoy Building it into your schedule – writing it down Starting small/slow and making it a habit What Works?

17. Questions???

18. Take a 3x5 card and write down all of the benefits you would experience if you walked on a regular basis, every day Read it 2-3x per day every day Take Away

19. jb25@txstate.edu THANK YOU!