Getting more out of life with Exercise! Rene Urteaga, M.S., MBA
Rene Urteaga, M.S., MBA • CEO RUWellness, LLC • Exercise Physiologist / Wellness Coach • Graduate Degree Exercise Science • Graduate Degree Business Administration • Various certifications in exercise & wellness
Outline • Today’s health crisis • Knowing your numbers • Nutrition guidelines • Physical activity • Demo • Q & A
We are in a Health Crisis • Obesity rates continue to increase • Chronic diseases are increasing • We are exercising less frequently • Eating more calories per day • Eating higher fat diets • Consuming more sugar
Did you know? • Obesity has become the number one health problem in the United States today • The majority (68%) of Americans are either overweight or obese • This trend is increasing everyday • Overweight-obesity and physical inactivity are responsible for 1 out of every 10 deaths
Obesity Trends* Among U.S. AdultsBRFSS,1990, 2000, 2010 (*BMI 30, or about 30 lbs. overweight for 5’4” person) 2000 1990 2010 No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
Why are we gaining so much weight? • Working life – sitting or in front of a computer • Food – abundantly available, especially fast food • Our sedentary society – not moving around or getting enough activity throughout the day
Shedding the pounds • One pound of fat is equal to 3,500 calories • Adjust your diet to eat healthy – eat less salad dressing to minimize calories • Replace a candy bar with fruit
Increase Physical Activity • You don’t have to run a marathon • Start off slow and increase physical activity • Park farther away when possible • Take the stairs instead of the elevator
Avoid fad diets • They don’t work! • Adjust what and how much you eat • Incorporate physical activity into your lifestyle
Body Mass Index • Measure of overweight and obesity • It estimates body fat • Relationship of weight to height
The Right Weight • To protect your health know your true weight status • Be it healthy or not, it can be an important risk factor for a number of chronic diseases such as: • Heart disease • Cancer • Diabetes
Know your numbers • Its important to have your cholesterol and blood pressure checked for overall health • Knowing your numbers can help you take appropriate action towards health • Not knowing your numbers can put you at harm and may cause consequences in the future
Cholesterol • Waxy, fat like substance that is found in all cells of the body. • Your body needs some cholesterol • Your body makes all the cholesterol you need
Total Cholesterol Level • Less than 200 mg/dl is desirable • 200-239 mg/dl is borderline • 240 mg/dl and above is high
LDL • Also known as bad cholesterol • Main source of cholesterol buildup and blockage in the arteries
LDL Cholesterol Level • Less than 100 mg/dl optimal • 100-129 mg/dl near optimal / above optimal • 130-159 mg/dl borderline high • 160-189 mg/dl high • 190 mg/dl and above very high
HDL • Also know as good cholesterol • The good cholesterol that helps keep cholesterol from building up in the arteries
HDL Cholesterol Level • Less than 40 mg/dl is a risk factor for heart disease • The higher, the better • Greater than 60 mg/dl is considered protective against heart disease
Triglycerides • Another form of fat in your bloodstream • 150 -199 mg/dl - borderline • 200 mg/dl - high
Getting with your physician • Your physician can have your lipid profile checked and go over your results with you • If you need medical treatment your physician can go over your lifestyle or medication plan with you
Making healthier choices • Over the last few decades people are eating more meals away from home • The health of Americans has been impacted by this trend
Dietary guidelines for Americans • Choose fruits, veggies, whole grains, and fat-free or low fat milk and milk products • Include lean meats, poultry, fish, beans, eggs, and nuts • Choose foods low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars
Serving size and portion control • Unfortunately, Americans tend to ignore serving sizes • Serving size important when trying to maintain healthy body weight • Important to think about when eating out • Drink more water instead of sugary drinks
Dinning out tips • Order an appetizer or side dish instead of the entrée • Share dishes • Split items • Look for words that tell you the portion is smaller: junior, small, petite • Doggie bag food before you start • Stop eating when you are full
Healthy cooking methods • Baked • Broiled • Grilled • Roasted • Steamed
Is exercise from daily activity enough? • Evidence suggests that even low to moderate activities can have benefits • If done daily can help lower risk of heart disease: • Walking, stair climbing, gardening, yard work • More vigorous exercise can help improve fitness of the heart and lungs
Aerobic Exercise • The body uses oxygen to produce the energy for the activity • Examples: swimming, brisk walking, running, jumping rope • Aerobic exercise can condition your heart and lungs if performed at the proper intensity • Recommended for at least 30 minutes 3-4 times a week, if not more
Strength Training • An effort performed against a specific opposing force: • Body weight • Resistance band • Dumbbell
Stretching • A great way to prevent aches and pains • Helps prevent injury from overuse and repetitive motions • Warm up before you stretch • Stretch slow and controlled holding 15-30 seconds • Stretch one muscle group per day
Benefits of Physical Activity • More energy • Helps in coping with stress • Improves self image • Resistance to fatigue • Helps counter anxiety and fatigue • Helps you to relax and feel less tense • Improves ability to sleep
Average calories burned by activity • Bicycling 6 mph – 240 cal / hr • Bicycling 12 mph – 410 cal/ hr • Jogging 7 mph – 920 cal /hr • Running 10 mph – 1280 cal /hr • Swimming 25 yards / min - 275 cal /hr • Walking 3 mph - 320 cal/ hr • Walking 4.5 mph - 440 cal/ hr
Preparing to exercise • Before starting an exercise program always go to your doctor and get checked • Identify your barriers • Identify what type of exercise you are going to participate in • Set your goals • Get motivated
Now lets Practice! • Everyone stand up!
3 Aerobic Exercises in 5 Minutes 1. Do jumping jacks for 1 minute. If you're a beginner, try the low-impact version (raise your right arm and tap your left toe to the side while keeping your right foot on the floor; alternate sides) Practice.
3 Aerobic Exercises in 5 Minutes 2. Do a football-like drill of running in place for 60 seconds. Get those knees up! (Beginners, march in place.) Practice. Beginner Advanced
3 Aerobic Exercises in 5 Minutes • Simulate jumping rope for a minute: Hop on alternate feet, or on both feet at once. An easier version is to simulate the arm motion of turning a rope, while alternately tapping the toes of each leg in front. Practice.
4 Strength Exercises in 5 Minutes • Chair Squats. Act like you are sitting down, then stand up! Do 20 times. Practice.
4 Strength Exercises in 5 Minutes: • Leg Lifts: Sitting in your chair, lift one leg off the seat, extend it out straight, hold for 2 seconds; then lower your foot (stop short of the floor) and hold for several seconds. Switch; Do each leg 15 times. OR try BOTH! Practice.
4 Strength Exercises in 5 Minutes • Desk pushups can be a good strengthener. (First, make sure your desk is solid enough to support your weight) Standing, put your hands on the desk. Walk backward, then do push-ups against the desk ( a wall works too). Repeat 15 times. Practice.
Stretch safely 1. Quadriceps:Standing/ Kneeling/ Laying 2. Hamstrings 3. Lower Leg: Calves and Tibialis Anterior 4. Hip Flexors: Standing or Kneeling 5. IT Bands 6. Groin 7. Gluteus Maximus
Five Myths about exercise • Exercise makes you tired • Exercise takes too much time • All exercises give you the same benefit • The older you are, the less exercise you need • You have to be athletic to exercise
Listen to your body • No matter how strenuous or mild your chosen activity is, you should never experience pain during the activity • If you have pain, consult your physician • Start your program slow and progress at a moderate rate • Get plenty of rest • Hydrate often
References • Centers for Disease Control and Prevention. (2010). Adult Obesity. Retrieved from http://www.cdc.gov/obesity/ • National Heart Lung and Blood Institute. (2012). Aim for a Healthy Weight. Retrieved from http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/index.htm • American Heart Association. (2012). Know Your Numbers. Retrieved from http://www.goredforwomen.org/know_your_numbers.aspx
Questions? • Rene Urteaga, M.S.,MBA • RUWellness LLC • www.RUWellness.com • 214-766-3823