“We are what we repeatedly do.” - Aristotle

1. “We are what we repeatedly do.” - Aristotle

2. Importance of Physical Activity Reduces risk of CHD,stroke, diabetes & high blood pressure by 30-50% Helps control weight; strengthens bones, muscles & joints Reduces symptoms of anxiety and depression Lack of physical activity can lead to hypokinetic diseases & premature death

3. Danger of Inactivity You decrease your risk of having these disorders by engaging in only 30 minutes of moderate intensity activity per day • Heart attacks • Coronary heart disease • Diabetes • Colon cancer • Bone fractures • High blood pressure • Obesity

4. Components of Physical Fitness Body Composition Cardiovascular Fitness Flexibility Muscular Endurance Muscular Strength

5. Types of Physical Activity Aerobic Exercise Accumulate at least 30 min of moderate instensity activity a day, 5 days a week Strength Training Minimum of twice per week, with at least 1 set of 12-15 reps for each major muscle group Flexibility Minimum of three times per week, stretching each major muscle group for a minimum of 30 seconds

6. Tips to Increase Your Physical Activity If…. Not currently physically active Active, but at less than the recommended levels Engage in moderate intensity exercise for at least 30 min on 5 or more days of the week Then….. Incorporate a few minutes of activity into each day, gradually building up to 30 minutes or more. Strive to adopt more consistent activity You may achieve greater health benefits by increasing the time spent or intensity of those exercises

7. Simple Ideas to Become More Active Walk, cycle, jog, etc., to work, school, or store Park the car farther away from destination Get on or off the bus several blocks away Take the stairs! Take fitness breaks – walking instead of eating

8. Ideas (cont’d) Use leg power – walk as often as possible Exercise while watching TV Dance Keep a pair of walking or running shoes in your car. Make a Saturday morning date with friends for a walk/run…follow it up with a healthy brunch

9. How Much is Enough? Surgeon General’s recommendation 30 minutes of light-moderate activity on most days of the week (5 to 7) ACSM Position Stand on weight loss and prevention of weight gain for adults A minimum of 45 minutes per day to facilitate weight loss and prevent weight regain

10. F.I.T.T. Frequency Must be preformed regularly to be effective. At least three days and up to six days per week Intensity Must be intense enough to require more exertion (overload) than normal to produce benefits (60%-85% MHR) Light - moderate for health related fitness; vigorous for high level performance Time Must be done for an adequate length of time to be effective Must be at least 15 minutes. As time increases, intensity decreases.

11. F.I.T.T. (cont’d) • Type • Choose the type of activity appropriate to your goals • Cardiovascular • Resistance • Flexibility

12. How to Monitor Intensity Cardiovascular exercise should be performed at 60-85% of one’s MRH in order to be effective. Ways to monitor intensity are: Karvonen Formula Talk Test RPE

13. Facts About Lifestyle Change Lifestyle change is considered the best way of preventing illness and early death in our society Adopting one healthy behavior often leads to adoption of another People do not make lifestyle changes overnight Change comes from the heart, not the head!

14. Overcoming Potential Barriers Lack of Time Social Influence Lack of Energy Lack of Motivation Fear of Injury Lack of Skill Lack of Resources ??? ??? ??? ??? ??? ??? ???

15. There are 1,440 minutes in every day…Schedule 30-60 of them for physical activity