Are You Up for the Challenge?. Resources for Staying Active. Presented by: Amy Richter Wellness Consultant. Outline. Facts Why is Physical Activity Important? Activity Prescription Budget-Friendly Ideas Apps Gadgets Fun Challenges Family Ideas. Fast Facts.
Resources for Staying Active
Why is Physical Activity Important?
Source: Center for Disease Control (CDC)
Regular physical activity is important for good health, and it’s especially important if you’re trying to lose weight or to maintain a healthy weight.
Plus, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity.
Physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone
Physical activity helps to—
Reduce high blood pressure.
Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer.
Reduce arthritis pain and associated disability.
Reduce risk for osteoporosis and falls.
Reduce symptoms of depression and anxiety.
Exercise: The Magic Bullet
To maintain weight:
Work your way up to 150 minutes of moderate intensity aerobic activity, 75 minutes of vigorous intensity aerobic activity, or an equivalent mix of the two each week.
To lose weight and keep it off:
You will need a high amount of physical activity unless you also adjust your diet and reduce the amount of calories you’re eating and drinking.
Your heart rate is increased substantially and you are breathing too hard and fast to have a conversation.
While performing the physical activity, if your breathing and heart rate is noticeably faster but you can still carry on a conversation.
Biking faster than 10 mph
*For a 154 pound Person
*For a 154 lb. Person
See your health care provider before beginning if you have concerns like:
rent from local library!
MapMyRun, MayMyFitness, MapMyWalk
iTreadmill – track steps, distance, speed.
Fitness Buddy – over 1,000 videos and 1,700 exercises
Pocket Yoga – 27 different yoga practices with directions
GymGoal ABC – teaches the basics of weight lifting including 52 workout routines
C25K - training plan to run a 5K
iFitness – over 230 exercises sorted by body regions or muscle group
Runtastic – GPS tracking now with training plans for push-ups, sit-ups and squats
Lose It! – track physical activity and nutrition (via barcode scanner)
Zombies, Run! – turns a run into a creepy chase narrated via headphones
Wii Fit and Balance Board
BodyMedia Fit Core
Range from $59-$175
10,000 step challenge. Aim to maintain a minimum of 10,000 steps/day.
Sit for 60, Move for 3.
“One More” challenge. Create a goal such as 30 consecutive push-ups or sit-ups. Start and each day, just add one more.
“5 minute clean”. Set the timer for 5 minutes. Now, pickup and clean as much as you can in the house. This may mean you need to run around the house to get this accomplished!
TV Jumping Jacks. See how many you can do during commercials during your favorite show. Great challenge for the entire family!
The Flex Challenge. Can you flex your abs? butt? pull your shoulders back? Challenge yourself to do this each time something happens. For example, flex your abs every time you walk through a door. Or if you’re driving, flex your butt every time you turn. Get creative with it and have some fun.
Brushing Teeth Squats. If you have an electronic toothbrush, it takes two minutes to brush your teeth. You can do two minutes of squats, lunges, or wall-sits.
Washing Dishes Calf-Raises. While standing at the sink, do some calf-raises.
An Extra Flight of Stairs. If you have stairs in your home, you have a great tool to add exercise. A couple times a day, when you are headed up (or down) the stairs to get something, go up and down one extra time.
Recliner Swap Out. Replace the recliner with a stationary bike.
Weights. Put hand weights next to the recliner and do exercises during commercials. Do a game of Simon Says with the kids. You do it with weights, they do it without.
Cell Phone Flexibility. While your chatting on your phone, so simple stretching, squats, lunges, wall-site or simple walk around your house.
Counter-top Push Ups. Stand back, put hands on edge of counter and do half push-ups. Start with a set of five and see how many you can do.
Dance-a-thon. While getting dressed in the morning, put on some music. Instead of walking to the closet, bathroom, kitchen – dance and move!
Swimming. Check out local hotels.
Geocaching. Real world treasure hunt.
Train as a family for a fun run/walk.
Play tag, catch, hula-hoop, dance
Celebrate special occasions with activity (vs. food)
Dance Dance Revolution
Plant a family garden
Choose activities you enjoy.
Find a partner -- you're more likely to keep up with your new routine.
Vary your routine. Walk one day; bicycle the next.
Commit to a realistic schedule. Vary activities, locations and timing.
Sneak in a few minutes of physical activity whenever you can.
Don't commit to anything you don't feel confident about.
See your doctor first if you have a chronic condition.