EXERCISING AT WORK. Make fitness a part of your day
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1 EXERCISING AT WORK Make fitness a part of your day
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3 How inactivity affects your body 1 /minute Electrical activity in the leg muscles shuts off Calorie burning 90% Fat burning enzymes 20% Good cholesterol (after 2 hours)
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5 Rise and Shine! Get up 30 minutes earlier and exercise before work. Starting your day with exercise: 6:00 a.m.
6 Rise and Shine! Get up 30 minutes earlier and exercise before work. Starting your day with exercise: Jumpstarts your metabolism Increases calorie burning throughout the day Releases endorphi elevating your mood 6:00 a.m.
7 Rise and Shine! Get up 30 minutes earlier and exercise before work. Starting your day with exercise: Jumpstarts your metabolism Increases calorie burning throughout the day Releases endorphi elevating your mood 6:00 a.m.
8 Rise and Shine! Get up 30 minutes earlier and exercise before work. Starting your day with exercise: Jumpstarts your metabolism Increases calorie burning throughout the day Releases endorphins elevating your mood 6:00 a.m.
9 Rise and Shine! Get up 30 minutes earlier and exercise before work. Starting your day with exercise: Increases calorie burning throughout the day Releases endorphins elevating your mood Increases me putting you at y mental best 6:00 a.m.
10 Rise and Shine! Get up 30 minutes earlier and exercise before work. Starting your day with exercise: lorie burning e day Releases endorphins elevating your mood Increases mental activity putting you at your mental best 6:00 a.m.
11 Make it easy! If you can, walk, bike or run to work.
12 Did you know?
13 The overall death rate for men who sit for more than 6 hours per day is 20% higher than for men who are active Did you know?
14 Did you know? The overall death rate for men who sit for more than 6 hours per day is 20% higher than for men who are active The overall death rate for women who sit for more than 6 hours per day is 40% higher than for women who are active
15 Take a fitness break! Don t stop moving after your morning cup of Joe. It s important to keep moving throughout your day. 10:00 a.m.
16 Take a fitness break! Take 15 minutes to get your heart rate up 5 minute stretch Increases circulation and range of motion 10:00 a.m.
17 Take a fitness break! Take 15 minutes to get your heart rate up 5 minute stair climb Take the stairs for 5 minutes 10:00 a.m.
18 Take a fitness break! Take 15 minutes to get your heart rate up 5 minute cool down Spend 5 minutes walking at a comfortable pace 10:00 a.m.
19 While you were sitting there Heart disease Excessive sitting is linked to: High blood pressure Elevated cholesterol
20 While you were sitting there Diabetes When your muscles are not moving, they don't respond well to insulin. As a result, your pancreas produces too much insulin for your body.
21 While you were sitting there Cancer Studies link sitting with increased risk for colon, breast and endometrial cancers.
22 While you were sitting there Circulation Sitting for long periods causes fluid to pool in the legs, causing: Swollen ankles Varicose veins Dangerous blood clots
23 It s lunch time Instead of going for a double cheese burger, soda and fries: 857 Avg. calories in combo meal Go for a healthy light lunch and a little exercise. Lunch break
24 Ready, set, walk! Get a walking partner Find a friend or coworker who also wants to get fit to be your partner Determine your target heart rate You can find a target heart rate calculator in the Health Center Just walk Even as little as 20 minutes per day of aerobic activity can have positive health effects! Lunch break Track your progress Try using OptumizeMe or wearable fitness trackers
25 Ready, set, walk! Get a walking partner Find a friend or coworker who also wants to get fit to be your partner Determine your target heart rate You can find a target heart rate calculator in the Health Center Just walk Even as little as 20 minutes per day of aerobic activity can have positive health effects! Lunch break Track your progress Try using OptumizeMe or wearable fitness trackers
26 Ready, set, walk! Get a walking partner Find a friend or coworker who also wants to get fit to be your partner Determine your target heart rate You can find a target heart rate calculator in the Health Center Just walk Even as little as 20 minutes per day of aerobic activity can have positive health effects! Lunch break Track your progress Try using OptumizeMe or wearable fitness trackers
27 Ready, set, walk! Get a walking partner Find a friend or coworker who also wants to get fit to be your partner Determine your target heart rate You can find a target heart rate calculator in the Health Center Just walk Even as little as 20 minutes per day of aerobic activity can have positive health effects! Lunch break Track your progress Try using OptumizeMe or wearable fitness trackers
28 You re in the home stretch! By late afternoon, it can get hard to stay focused and you may even feel tired. That means it s time for another fitness break. 3:00 p.m.
29 15 minute afternoon stretch Spend 5 minutes stretching and neck Stand up Turn your head to the left then right Stretch your arms behind Roll your head all the way around Bend down Bend back
30 15 minute afternoon stretch Spend 5 minutes stretching and neck Stand up Turn your head to the left then right Stretch your arms behind Roll your head all the way around Bend down Bend back
31 15 minute afternoon stretch Spend 5 minutes stretching and neck Stand up Turn your head to the left then right Stretch your arms behind Roll your head all the way around Bend down Bend back
32 15 minute afternoon stretch Spend 5 minutes stretching and neck Stand up Turn your head to the left then right Stretch your arms behind Roll your head all the way around Bend down Bend back
33 15 minute afternoon stretch Spend 5 minutes stretching and neck Stand up Turn your head to the left then right Stretch your arms behind Roll your head all the way around Bend down Bend back
34 15 minute afternoon stretch Spend 5 minutes stretching and neck Stand up Turn your head to the left then right Stretch your arms behind Roll your head all the way around Bend down Bend back
35 15 minute afternoon stretch Spend 5 minutes stretching and neck Stand up Turn your head to the left then right Stretch your arms behind Roll your head all the way around Bend down Bend back
36 15 minute afternoon stretch Spend 5 minutes stretching your arms Raise both of your arms and rotate Stretch your arms out straight to the left/right Bend your left arm behind your head then the right arm Stretch both arms high above Reach for the sky with your left then your right arm
37 15 minute afternoon stretch Spend 5 minutes stretching your arms Raise both of your arms and rotate Stretch your arms out straight to the left/right Bend your left arm behind your head then the right arm Stretch both arms high above Reach for the sky with your left then your right arm
38 15 minute afternoon stretch Spend 5 minutes stretching your arms Raise both of your arms and rotate Stretch your arms out straight to the left/right Bend your left arm behind your head then the right arm Stretch both arms high above Reach for the sky with your left then your right arm
39 15 minute afternoon stretch Spend 5 minutes stretching your arms Raise both of your arms and rotate Stretch your arms out straight to the left/right Bend your left arm behind your head then the right arm Stretch both arms high above Reach for the sky with your left then your right arm
40 15 minute afternoon stretch Spend 5 minutes stretching your arms Raise both of your arms and rotate Stretch your arms out straight to the left/right Bend your left arm behind your head then the right arm Stretch both arms high above Reach for the sky with your left then your right arm
41 15 minute afternoon stretch Spend 5 minutes stretching your arms Raise both of your arms and rotate Stretch your arms out straight to the left/right Bend your left arm behind your head then the right arm Stretch both arms high above Reach for the sky with your left then your right arm
42 15 minute afternoon stretch Spend 5 minutes stretching your back and legs Stretch your arms out front and arch your back Stretch your arms to the back and arch forward Lift one leg behind you then repeat with the other leg Lunge forward with your left and then repeat with your right leg Stand on one leg and rotate your left then your right
43 15 minute afternoon stretch Spend 5 minutes stretching your back and legs Stretch your arms out front and arch your back Stretch your arms to the back and arch forward Lift one leg behind you then repeat with the other leg Lunge forward with your left and then repeat with your right leg Stand on one leg and rotate your left then your right
44 15 minute afternoon stretch Spend 5 minutes stretching your back and legs Stretch your arms out front and arch your back Stretch your arms to the back and arch forward Lift one leg behind you then repeat with the other leg Lunge forward with your left and then repeat with your right leg Stand on one leg and rotate your left then your right
45 15 minute afternoon stretch Spend 5 minutes stretching your back and legs Stretch your arms out front and arch your back Stretch your arms to the back and arch forward Lift one leg behind you then repeat with the other leg Lunge forward with your left and then repeat with your right leg Stand on one leg and rotate your left then your right
46 15 minute afternoon stretch Spend 5 minutes stretching your back and legs Stretch your arms out front and arch your back Stretch your arms to the back and arch forward Lift one leg behind you then repeat with the other leg Lunge forward with your left and then repeat with your right leg Stand on one leg and rotate your left then your right
47 15 minute afternoon stretch Spend 5 minutes stretching your back and legs Stretch your arms out front and arch your back Stretch your arms to the back and arch forward Lift one leg behind you then repeat with the other leg Lunge forward with your left and then repeat with your right leg Stand on one leg and rotate your left then your right
48 Now just breathe You should be feeling better now and have the energy to stay focused thoughout your day!
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50 Sources Vlahos, James. "Is Sitting a Lethal Activity?" The New York Times. The New York Times, 16 Apr Web. 26 May "Fitness.Exercise: 7 benefits of regular physical activity. N.p., n.d. Web. 27 May "Physical Activity." Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, n.d. Web. 27 May
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52 Important notice The content in this presentation should not be considered medical advice. If you are experiencing a medical emergency, you should not rely on any information on this site and should seek appropriate emergency medical assistance, such as calling 911. You should always talk to your health care professionals for diagnosis and treatment, including information regarding which drugs or treatment may be appropriate for you. Exercising at work None of the information in this presentation represents or warrants that any particular drug or treatment is safe, appropriate or effective for you. Health information changes quickly. Therefore, it is always best to confirm information with your health care professionals.
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