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Personal Fitness Julie Johnson, LPC. Seminar Goals. Understand the physical and mental health benefits of regular exercise and healthy eating Learn the type and frequency of exercise that will lead to health benefits Learn weight management techniques and healthy eating guidelines

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Personal Fitness

Julie Johnson, LPC

seminar goals
Seminar Goals
  • Understand the physical and mental health benefits of regular exercise and healthy eating
  • Learn the type and frequency of exercise that will lead to health benefits
  • Learn weight management techniques and healthy eating guidelines
  • Identify barriers to success and ways to overcome them
  • Develop a personal fitness action plan
  • Know the benefits of your EAP
physical activity statistics
Physical Activity Statistics
  • Lack of physical activity is a risk factor for heart disease
  • Up to 12% of deaths in the U.S. (250,000 per year ) are due to a lack of physical activity
  • Less active people have a 30-50% greater risk of developing high blood pressure
  • Only 22% of American adults get enough exercise to achieve cardiovascular results
  • Even low-to-moderate intensity activities can bring benefits

American Heart Association

physical benefits of exercise
Physical Benefits of Exercise
  • Reduced risk of heart disease
  • Weight control
  • Improved cholesterol levels
  • Increased energy
  • Prevention of bone loss


physical benefits of exercise cont d
Physical Benefits of Exercise (cont’d)
  • Improved strength, endurance and flexibility
  • Diabetes prevention/control
  • Increased immunity to minor illnesses
  • Ensures that stored fat is used for energy
emotional benefits of exercise
Emotional Benefits of Exercise
  • Stress and tension release
  • Improved self image
  • Decreased anxiety, depression
  • Increased enthusiasm and optimism
  • Increased motivation to make other positive lifestyle changes
the physics of exercise
The Physics of Exercise
  • Any kind of physical movement requires energy (calories)
  • The more you move, the more energy you need and the more calories you use
  • Using more calories than you take in causes weight loss and vice versa
  • Aerobic exercise uses the most energy
  • Exercise helps ensure that stored fat, rather than muscle tissue is used to meet energy needs
kinds of exercise
Kinds of Exercise
  • Aerobic (any exercise that uses the large muscle groups in a continuous, sustained movement)
  • Muscle strengthening (calisthenics, weights or machines)
  • Stretching (warm up)
how much exercise
How Much Exercise?
  • At least 20-30 minutes of moderate aerobic activity (2 or 3 ten minute sessions are good, too)
  • At least 3 times a week
  • Lower intensity activities have benefits, too
overcoming barriers to success
Overcoming Barriers to Success
  • Choose something you like
  • Get a partner, if possible
  • Exercise shouldn’t hurt
  • Make it enjoyable
  • Remember that doing anything is better than nothing
  • Do a cost/benefit analysis
nutrition matters
Nutrition Matters
  • Diet is a significant factor in the risk of coronary heart disease, some cancers, diabetes, and stroke (four of the 10 leading causes of death in U.S.)
  • Diet is also a contributing factor in the risk for hypertension, osteoporosis, and obesity.
  • Improving your diet can have a significant impact on your overall health, both short and long term.

US Department of Agriculture

weight management vs weight loss
Weight Management vs. Weight Loss
  • 1 in 3 Americans are trying to lose weight
  • Studies have shown that 95% of dieters regain their lost weight
  • Failures result from a short term focus on weight loss as opposed to lifestyle changes than can be maintained for a lifetime
  • Weight management focuses on overall physical health, self esteem, and personal control, as opposed to weight loss, which focuses on a number on a scale
weight management guidelines
Weight Management Guidelines
  • Make health your priority
  • Focus on healthy eating, not a “diet”
  • Eating for good health is the same as eating to control weight
  • Including physical activity is the key to weight management
yo yo diet dangers
“Yo Yo” Diet Dangers
  • Weight cycling results from quick fixes, fad diets, gimmicks and/or starvation
  • Without exercise, the weight that is lost quickly is made up of fat and muscle tissue
  • When you regain the weight quickly, you regain fat, not muscle.
  • With less muscle tissue and more fat, our body burns fewer calories, so it gets harder and harder to lose weight
what is your healthy weight
What is Your Healthy Weight?
  • A healthy weight takes your height into consideration, not a dress size.
  • Actors and models set an unrealistic standard for the average man and woman
  • What is healthy for you is not necessarily going to reflect what you see in the media
  • The best way to measure your weight is by calculating your “Body Mass Index” or BMI score
healthy eating habits
Healthy Eating Habits
  • The Food Pyramid is the best guideline*
  • Know what a serving size is
  • If you exercise less than 3x’s a week, adhere to the lowest number of servings on the pyramid
  • If you exercise 3 times a week, adhere to the mid-range of servings
  • If you exercise more than 3x’s a week, the higher numbers in the range are okay, if you want to maintain your weight.

American Dietetic Association

what worked for those who succeeded
What Worked for Those Who Succeeded…
  • Choosing low-glycemic foods
  • Engaging in regular exercise
  • Not skimping on protein
  • Avoiding “dense” foods
  • Having a little fat
  • Keeping at it

Consumer Reports, June 2002

overcoming weight management barriers
Overcoming Weight Management Barriers
  • Make your goal a healthy weight vs. your “dream” weight
  • Focus on the health benefits you want
  • Focus on the emotional benefits you want
benefits of the eap
Benefits of the EAP
  • Confidential
  • Prepaid
  • Available 24 Hours a Day, 7 Days a Week
  • Appointment Offered Within 48 Hours
  • Telephonic consultation available
  • Household Benefit
  • Child care, elder care, and legal concerns