1. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Making Physical Activity Work for You Get Moving Kentucky! Moving for Health Lesson Series

2. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Objectives At the end of this lesson, you will be able to answer the following questions –What can I do to make physical activity more enjoyable? –What components of fitness should I keep in mind when starting a physical activity program? –How should I structure my workout (warm up, endurance activity, cool down)?

3. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. How to Make It Work for You Make your physical activity more fun –Ask friends to join you and fulfill social needs –Do it alone and use the time for quiet thought and reflection Find a place where you will enjoy being active –Neighborhood –Shopping mall –Park –School track –Fitness facility

4. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. How to Make It Work for You Make a time commitment –Choose a time you can commit to –For example, consider energy level, schedule, and childcare options –Sneak physical activity into your daily routine 15 minutes of your lunch hour During commercial breaks on TV 15 minutes before going home after work

5. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Set Your Goal Set SMART goals for yourself Specific Measurable Achievable Relevant Timely

6. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Set Your Goal Your goal should answer the following questions:  What exactly are you going to do to increase your physical activity?  How will you measure your progress?  Is the goal within your capabilities?  Is this goal right for you, or should you focus on something else?  When do you plan to achieve this goal?

7. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Set Your Goal Write down your goal before you start your physical activity program Put your written goal in a place where you will see it every day On days that you are not motivated to exercise, it will remind you what you are aiming for

8. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Start Slowly, Progress Gradually If you are just starting, do so slowly –Try not to push yourself too hard the first time –Try doing a new activity for 10 minutes As this becomes easy, progress gradually –Add 1 to 5 minute increments –It may take two weeks of doing an activity for 10 minutes before you are ready to progress to 15 minutes

9. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. The Major Components of Fitness A good physical activity program includes: –Endurance Activity –Flexibility Training –Strength Training Expensive equipment and tons of sweat are not needed! Begin with activities that are easy and cost effective!

10. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Endurance Activity Two types of endurance activity –Cardiorespiratory: ability of heart and lungs to supply fuel to the rest of your body during activity –Muscular: ability of muscles to continue to work without getting tired

11. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Endurance Activity Here are a few activities that increase both types of endurance –Walking –Biking –Swimming

12. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Flexibility Training Flexibility is the range of motion around a joint, or amount that you can move the joint without discomfort Good flexibility can help prevent injuries and make daily tasks easier Activities such as swimming, yoga, and Pilates, that lengthen muscles can also help increase flexibility

13. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Flexibility Training Tips for stretching: –Never use bouncing movements –Hold the stretch at the point of tension for 15-20 seconds –Breathe deeply, and concentrate on keeping your body relaxed –Repeat stretches two or three times for each muscle being stretched

14. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Strength Training Muscular strength is the ability of the muscle to exert force during an activity It can help to protect joints from injury and enable you to perform many daily tasks To strengthen muscles, work them against resistance such as weights, bands, or gravity

15. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Strength Training You don’t have to join a gym or buy weight machines! Use household items for weights –For example, regular sized canned goods weigh about one pound Use your body and gravity for resistance –Try push-ups, leg lifts, and stomach crunches

16. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Steps to a Good Physical Activity Workout These steps help to ensure a good, fun, physical activity workout with the least chance of injuries –Warm up –Physical Activity –Cool Down

17. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Warm Up Reduces the risk of pulling a muscle Allows the body to ease into the activity Mimic the activity you plan to do at a slower pace for about 5-10 minutes Warm up before endurance activity, flexibility training, and strength training

18. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. The Physical Activity Once you warm up, move into your activity, and increase your intensity When you have completed your physical activity, move on to a cool down

19. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Cool Down Allows the body to gradually return to a resting state, and helps reduce muscle soreness Cool down the last 5 minutes of your physical activity by slowing your pace

20. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Summary Tailor your workout time so it is enjoyable for you Set SMART goals Start slowly and progress gradually Include the major components of fitness, and the steps to a good physical activity program

21. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. This presentation was brought to you by the Get Moving Kentucky! Program Manual Lesson adapted by: Catherine Walsh The development of the HEEL program was made possible by Senator Mitch McConnell with funds earmarked for the University of Kentucky, College of Agriculture, Lexington, KY and budgeted through the CSREES/USDA Federal Administration.