Are You Up for the Challenge?

1. Are You Up for the Challenge? Resources for Staying Active Presented by: Amy Richter Wellness Consultant

2. Outline Facts Why is Physical Activity Important? Activity Prescription Budget-Friendly Ideas Apps Gadgets Fun Challenges Family Ideas

3. Fast Facts Source: Center for Disease Control (CDC) • 2.5 million total U.S. deaths in 2011 • 1/2 of these deaths were preventable • The second leading cause of death was poor dieting and physical inactivity • For every 1 death caused by a motor vehicle in the U.S., poor dieting and inactivity kill 9 Americans • More than 60% of U.S. Adults do not engage in the recommended amount of physical activity. • 25% are not active at all.

4. Why is Physical Activity Important? 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

5. Physical activity helps to— Maintain weight. 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

6. Physical Activity Prescription

7. How Much Do I Need? 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.

8. What Do You Mean By Intensity? Moderate: Vigorous: 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.

9. Sample Moderate Activities • Walking briskly (15-min. mile) • Biking on level ground • Light snow shoveling • General gardening • Actively playing w/children • Walking briskly • Water aerobics

10. Sample Vigorous Activities Jogging/running Biking faster than 10 mph Hiking uphill Jumping rope Martial arts Swimming laps Cross-country skiing

11. Calories in Moderate Activities *For a 154 pound Person

12. Calories in Vigorous Activities *For a 154 lb. Person

13. What Precautions Should I Take Before Becoming More Active? See your health care provider before beginning if you have concerns like: • A heart condition • Arthritis • Diabetes • High blood pressure

14. Budget-Friendly Ideas

15. Use Your Body Weight! • No cost • Most accessible piece of equipment that you have! • Push ups, planks, chair dips, wall chair sits, squats, lunges and calf raises. • http://www.cdc.gov/physicalactivity/everyone/videos/index.html#MuscleHome

16. Join the Band! • Portable, perfect for traveling • Small and can be put away easily • Inexpensive ($10), allowing you to have multiple bands for different exercises • Very effective for strength training

17. Budget Friendly Gadgets/Ideas • Jump Rope ($10) - 10 minutes = 100 calories burned! • Pedometer ($20-$30) • Hand Weights ($15) or soup cans, water bottle, sock with dried beans/sand/rice • Yoga Mat ($15-$20) • Medicine Ball ($20) or stability ball ($10-$20) • Fitness Videos ($10-$20) or rent from local library! • Couch to 5K – training plans (free) • Local Community Center/Church

18. Apps 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

19. Gadgets FitBit Nike+ FuelBand Wii Fit and Balance Board BodyMedia Fit Core Range from $59-$175

20. Challenges 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!

21. Challenges cont. 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.

22. Challenges cont. 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!

23. Family Ideas 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

24. Get Motivated! Choose activities you enjoy. Find a partner -- you're more likely to keep up with your new routine. Reward yourself. 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.

25. Physical Activity is Good for Everybody! Start slowly. See your doctor first if you have a chronic condition. Have fun.

26. Thank You! Questions? Helpful Websites Active.com Mayo Clinic Shape.com Sparkpeople.com Runnersworld.com