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Sustainable Exercise Routine for Weight Management: Your Path to Lifelong Success

Discover effective strategies for setting up a sustainable lifelong exercise routine to achieve weight management success. Learn about the benefits of structured exercise, overcoming barriers, and setting realistic goals. Get motivated and start your journey towards a healthier lifestyle today!

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Sustainable Exercise Routine for Weight Management: Your Path to Lifelong Success

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  1. Struggling With Your Weight: 3 steps to lifelong success for you or a loved one Meghan Enriquez Stacy Goldsholl

  2. Who knows someone who has struggled with their weight? • Who knows someone who has tried many different ways of trying to lose weight, and was unable to maintain that weight loss? Our goal is to help you set-up a sustainable lifelong exercise routine

  3. Who are we?

  4. Who are you?

  5. Today we will… • Review the benefits of a structured exercise program • Discuss barriers to exercise • Identify steps for success • Develop an action plan

  6. What is Exercise? • What do you think of when you hear the word “exercise”? • Exercise is plannedand structured movement that is done to help improve health and fitness.

  7. How much Exercise? • 250 minutes of moderate intensity aerobic exercise each week • 10 minutes at a time is fine!

  8. What is Moderate Intensity Exercise? • Moderate activity feels somewhat hard. Here are clues that your exercise intensity is at a moderate level: • Your breathing quickens, but you're not out of breath. • You develop a light sweat after about 10 minutes of activity. • You can carry on a conversation, but you can't sing.

  9. What counts as moderate intensity? • Brisk walking • Bicycling • Tennis • Swimming • Aerobics classes • Pushing a lawn mower

  10. Benefits of Exercise • Physical benefits • Emotional/Mental Benefits

  11. Barriers and Challenges Why is it so tough to include exercise into your day? • Weather • Time • Don’t feel like it/tired • What else?

  12. Expectations • You’re not always going to feel like exercising • What will motivate you? • Take it slow and build up • Set specific and realistic goals • A little is better than nothing – everything counts!

  13. The ACHIEVE Trial • 18 month trial at 10 PRPs in Maryland • Weight loss through exercise and diet • Exercise: • 3 days/week for 50 min/class Over 18 months, average weight loss was 7 lbs!

  14. What we learned from ACHIEVE • Planning and consistency • Activity was intentional = moderate intensity aerobic activity • Set the bar high!

  15. Look on the bright side! • Change your expectations • If you wait until you feel like doing it, you’ll never do it • Plan ahead – know what you’re going to do • Expect barriers and have a backup plan • Make it social • Celebrate what you did do

  16. What is Your plan?

  17. Pedometers • A device that counts the number of steps you take • Worn on your hip or lower back • Put it on in the morning, take it off before bed • Goal = 10,000 steps/day

  18. If you know anyone living with serious mental illness who would like to receive more information about our future studies, please see us before you leave.

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