1. T HE M IND /B ODY C ONNECTION : I NTRODUCTION AND S AFE E XERCISE P RACTICE FOR ADULTS

2. Goal of Program One To review research-based information on the mind/body connection and determine how to safely begin a stretching/flexibility exercise program

3. Objectives After this presentation, participants will be able to:  Assess safety issues before starting physical activity  Understand the benefits and recommended amounts of physical activity  Practice the exercises that we learn

4. The Mind/Body Connection What Does It Mean For You? Your body responds to the way you think feel act

5. Mind/Body Medicine is a type of Complementary Alternative Medicine

6. A CTIVITY : D EEP B REATHING A W ARM UP E XERCISE Use this breathing practice to prepare the mind and body for additional exercise

7. Benefits of Physical Activity Regular physical activity can reduce the risk of many chronic health conditions.

8. Physical Activity Guidelines All adults should be active. For good health you should do at least: 30 minutes, five days a week of moderate- intensity exercise. OR 20 minutes, four days a week of vigorous- intensity aerobic physical activity. OR A combination of moderate and vigorous- intensity activities.

9. Stretching Safely: Tips from the National Institute on Aging Remember to BREATHE; do not hold your breath in a stretch

10. Getting Started Safely, with Regular Exercise People who exercise less than 30 minutes a day 5 days a week are considered inactive.

11. A CTIVITY : T OE S TANDS (H EEL R AISES )

12. Being Safe In Special Situations  For adults with chronic medical conditions  For adults with disabilities  For women during and after pregnancy

13. References: Administration of Aging (2006). A matter of balance: Managing concerns about falls, volunteer lay leader model (Handout3.2). Portland, ME: MaineHealth’s Partnership for Healthy Aging. American Cancer Society (2008). Meditation. Retrieved on September 24, 2010 from http://www.cancer.org/Treatment/TreatmentsandSideEffects/ComplementaryandAlternativeMedicine/MindBodyandSpirit/me ditation http://www.cancer.org/Treatment/TreatmentsandSideEffects/ComplementaryandAlternativeMedicine/MindBodyandSpirit/me ditation American Heart Association. (2011). Exercise (physical activity) for older people and those with disabilities. Retrieved on January 31, 20111 from http://www.americanheart.org/presenter.jhtml?identifier=4557http://www.americanheart.org/presenter.jhtml?identifier=4557 Burnham, D. (2004) Calming the storms: your body’s response to stress (HEELDB.804a). University of Kentucky Cooperative Extension Service. Retrieved on January 24, 2010 from http://www.ca.uky.edu/HES/FCS/factshts/HEEL- DB.804a.pdfhttp://www.ca.uky.edu/HES/FCS/factshts/HEEL- DB.804a.pdf Cleveland Clinic. (n.d.) Stress and emotions. Retrieved September 24, 2010 from: http://my.clevelandclinic.org/heart/prevention/stress/default.aspx http://my.clevelandclinic.org/heart/prevention/stress/default.aspx Cleveland Clinic. (n.d.) What is stress? Retrieved October 8, 2010 from: http://my.clevelandclinic.org/heart/prevention/stress/stressheart.aspx; http://my.clevelandclinic.org/heart/prevention/stress/stressheart.aspx Convertino, V., et al (1996). Exercise and fluid replacement. Retrieved on September 26, 2010 from http://www.acsm.org/AM/Template.cfm?Section=Past_Roundtables&Template=/CM/ContentDisplay.cfm&ContentID=2833 http://www.acsm.org/AM/Template.cfm?Section=Past_Roundtables&Template=/CM/ContentDisplay.cfm&ContentID=2833 Goldstein, E; Stahl, B.; (2010) A Mindfulness-Based Stress Reduction Workbook. New Harbringer Publications, Inc. Oakland, CA. Mitchell, T. (n.d.) Breathing for health: breathwork and breath control. Retrieved October 1, 2010 from http://www.working-well.org/articles/pdf/BreathingMethods.pdf http://www.working-well.org/articles/pdf/BreathingMethods.pdf National Cancer Institute. (2010). Other ways to control pain. Retrieved on September 24, 2010 from http://www.cancer.gov/cancertopics/coping/paincontrol/page8#i9 http://www.cancer.gov/cancertopics/coping/paincontrol/page8#i9

14. References continued: American College of Sports Medicine position stand. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Med Sci Sports Exerc. 1998 Jun; 30(6): 975- 91. Retrieved September 1, 2010 from http://www.ncbi.nlm.nih.gov/pubmed/9624661http://www.ncbi.nlm.nih.gov/pubmed/9624661 National Institutes of Health. (n.d.) Ergonomics for Computer Workstations. Retrieved on October 13, 2010 from: http://dohs.ors.od.nih.gov/ergo_computers.htm#muscular http://dohs.ors.od.nih.gov/ergo_computers.htm#muscular National Institutes of Health. (2008) How to improve your flexibility. Retrieved September 1, 2010 from http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/chapter04c.htm http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/chapter04c.htm National Institutes of Health. (2010). Mediation: an introduction. Retrieved September 24, 2010 from http://nccam.nih.gov/health/meditation/overview.htm http://nccam.nih.gov/health/meditation/overview.htm National Institutes of Health. (2010). What can be done for hot flashes and other menopausal symptoms? Retrieved on September 24, 2010 from http://www.nia.nih.gov/HealthInformation/Publications/Menopause/what.htm;http://www.nia.nih.gov/HealthInformation/Publications/Menopause/what.htm National Institutes of Health. (2010). What is complementary and alternative medicine? Retrieved on September 1, 2010 from http://nccam.nih.gov/health/whatiscam/#mindbody http://nccam.nih.gov/health/whatiscam/#mindbody Quick, S. (1997). Breathing away stress (FAM-QS.107) University of Kentucky Cooperative Extension Service. Retrieved October 13, 2010 from http://www.ca.uky.edu/HES/fcs/FACTSHTS/FAM-QS.107.pdfhttp://www.ca.uky.edu/HES/fcs/FACTSHTS/FAM-QS.107.pdf Quinn, E. (2008). PAR-Q: the physical activity readiness questionnaire. Retrieved on October 26, 2010 from http://sportsmedicine.about.com/od/fitnessevalandassessment/qt/PAR-Q.htm http://sportsmedicine.about.com/od/fitnessevalandassessment/qt/PAR-Q.htm Rice, L. (2006). Health back habits: posture and position (HEEL-LR.921). University of Kentucky Cooperative Extension Service. Retrieved on January 23, 2010 from http://www.ca.uky.edu/HES/FCS/FACTSHTS/HEEL-LR-921.pdfhttp://www.ca.uky.edu/HES/FCS/FACTSHTS/HEEL-LR-921.pdf U.S. Department of Health and Human Services. (2008) 2008 physical activity guidelines for Americans. Retrieved on January 25, 2011 from http://www.health.gov/paguidelines/pdf/paguide.pdf;http://www.health.gov/paguidelines/pdf/paguide.pdf U.S. Department of Health and Human Services. (2006). Stay active and be fit. Retrieved on October 13, 2010 from http://www.presidentschallenge.org/tools-resources/docs/adultgetfit.pdf http://www.presidentschallenge.org/tools-resources/docs/adultgetfit.pdf Weil Lifestyles. (2011). Three breathing exercises. Retrieved October 10, 2010 from http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html

15. Lynn Blankenship, BS, MAE Metcalfe County Extension Agent for Family and Consumer Sciences Nicole Peritore, MS Extension Coordinator for Get Moving Kentucky June 2011 Copyright ©2011 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include his copyright notice. Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin. Clip Art: Microsoft Office