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The BEST Way to Exercise

The BEST Way to Exercise. Exercise Fears. Exercise Benefits. Increases in Physical Activity Decreases: All-cause mortality Cardiovascular and coronary heart disease Overweight, obesity, and fat distribution Type 2 diabetes mellitus Colon cancer

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The BEST Way to Exercise

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  1. The BEST Way to Exercise

  2. Exercise Fears

  3. Exercise Benefits Increases in Physical Activity Decreases: • All-cause mortality • Cardiovascular and coronary heart disease • Overweight, obesity, and fat distribution • Type 2 diabetes mellitus • Colon cancer • Quality of life and independent living in older persons • blood pressure and hypertension • depression and anxiety American College of Sports Medicine

  4. Attacking Exercise the BEST Way

  5. 4 Steps to Proper Movement • Mind to Muscles • Training the subconscious • Stabilization • Proper Abdominal Firing • Muscular Endurance • Increase muscle stamina • Muscular Strength • Increase muscle strength

  6. 1. Chair Exercise • Maintain good posture • Feel movement in Abdominal muscles

  7. 2. Single Leg Balance Stand • Maintain good posture • Stabilize body with Abdominal muscles • Feel movement in Glute muscles

  8. 3. Hip Hinge and Squat • Maintain good posture • Maintain weight on heels • Avoid internal/external rotation in hips • Avoid knees flexing over toes • Feel movement in Glute muscles

  9. BREAK!

  10. What do YOU Like to Do?

  11. A Good Reward is: • Self-reinforcing • Something that supports your goal • Something to look forward to • Something you enjoy doing!

  12. How do you reward yourself when accomplishing a goal? • Buying a new outfit • Pedicures and manicures • Play the piano/guitar • Going to the lake • Game night • Going to the movies • Play in the park • Go on a hike • Mini Golf, playing horse, Bocce ball, horseshoes

  13. Group Discussion • What rewards can you include in your short term and long term goals? • Talk about it! • Write down your favorites!

  14. Thanks!

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