All Movement Counts: Activities to Work into Your Day

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2 All Movement Counts: Activities to Work into Your Day Developed By Mira Rasmussen, B.S. ACSM EP-C Exercise Physiologist and Health Fitness Professional

3 Lifestyle choices, how and when we move, have a profound effect on our health and weight Movement BEYOND Intentional Exercise

4 Movement Counts for

5 If your body uses more calories than you take in, you lose weight If your body uses less calories than you take in, you gain weight If you consume the same amount of calories your body uses you have achieved weight maintenance

6 Total Daily Energy Expenditure

7 Resting metabolic rate (RMR) is the amount of food, or energy, that is required to maintain basic body functions at rest 60-70% daily energy burned: Heart, Brain, Liver, Kidneys, Muscle

8 The only way to change your RMR is by increasing muscle tissue through resistance training Power of muscle is in the after burn effect and maintaining metabolism for long term weight loss. Muscle amplified calories burned especially in movement!

9 Baseline Activity a.k.a NEAT Low intensity movement incorporated into our daily tasks Intensity suitable for anyone Majority of calories used are fat calories Increasing baseline activity tends to increase likelihood of intentional exercise Changes in our health and weight become more easily achievable when we increase movement in our daily tasks

10 Baseline Activity/NEAT Non-Exercise Activity Thermogenesis Energy expended for movement that does not include sleeping, eating, physical activity or exercise Standing, fidgeting generally moving about! Additional lb per year in weight loss

11 Weekday Task Adaptations After Work/Evening Habits Weekend Workout in Disguise

12 Stand up Tap your foot Sway side to side Fidget with your pen 2x the amount of calories as sitting! How many hours have you sat today?

13 Measured Parameter Male (275 lbs.) Female (225 lbs.) Calories expended sitting (light office work) 3.3 cal / minute 2.7 cal / minute Calories expended standing (light office work) 5.5 cal / minute 4.5 cal / minute Adding 2 hours standing / work day 264 more cal / day 216 more cal / day Weight change in one year (260 days) 19.6 lbs. 16 lbs.

14 1) Checking social networks, 16 minutes 2) Browsing the internet, 24 minutes 3) Listening to music, 15 minutes 4) Playing games, 13 minutes 5) Making calls, 25 minutes 6) Text messaging, 11 minutes 7) Watching TV/films, 7 minutes 8) Checking/writing s, 9 minutes 9) Taking photographs, 3 minutes per day

15 Doing half of these tasks standing, 4x per week 275 lb man: 2.4 lb lbs in a year 225 lb woman: 2 lbs in a year

16 Measured Parameter Male (275 lbs.) Female (225 lbs.) Kcal expended sitting (light office work) 3.3 kcal / minute 2.7 kcal / minute Kcal expended sitting on ball (light office work) 4 kcal / minute 3.2 kcal / minute Adding 4 hours sitting on ball / work day 168 more kcal / day 120 more kcal / day Weight change in one year (260 days) 12.5 lbs. 9.5 lbs.

17 Find Excuses to Get Up and Move Talking on the Phone Pace around the room: 2 hrs per week, 3-5 minutes at a time = 9-11 lbs weight change a year Copy your Own Documents: 2 hr per week = lbs weight change a year

18 Take the elevator up and the stairs down 4x per day, 5 days per week, 3 flights of stairs, walking downward only =1.7-2 lb in a year

19 1 flight up, 3 flights down = lbs in a year 2 flights up, 3 flights down = lbs in a year 3 flights up and down = lbs in a year

20 What if One night a week, you turned the T.V. Off The amount of calories your body requires to watch TV is the same amount as sleeping!

21 And did something fun? 1 day per week for 1.5 hrs Playing in backyard or playground with kids: lb Game Night (board games/card playing): lb Standing Arts: Painting and Drawing: lb Gardening: lb Activity promoting video game (e.g., Wii Fit), moderate effort: lb

22 A general moderate workout burns ~ calories per 30 min session Bowling: lb Calories burned in 30 min: 286 calories Frisbee/Mini golf: lb Calories burned in 30 min: 178 calories Fishing: lb Calories burned in 30 min: 209 calories Dancing: lb Calories burned in 30 min: 447 calories

23 If I exercise I can eat more Don t compensate for calories used if goal is weight loss Food Diary Apps Weight loss through diet only Harms metabolism long term Caution using food to reward activity Exercise is crucial to increase and maintain your optimal metabolism

24 All Movement Counts! Standing: two hrs at work = lb Talking the Stairs: up one flight, three down = lb Gardening vs. TV: one night a week for 90 min = lb Mini Golf: one day a weekend for two hrs = lb Weight Loss = lbs in one year!!! Average: 2-3 lb per month from doing these activities alone

25 Contact Information Fitness Beyond Training Central Texas Locations (512)

26 FITNESS TRENDS: WHAT S SAFE & WHAT S EFFECTIVE Julia Karlstad, M.Ed., CSCS, SFN-ISSA JKFITNESS, LLC Founder & President 3603 Paesanos Pkwy, Suite 203 San Antonio, TX julia@jk-fit.com Phone:

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30 Fads vs. Trends Trend a general development or change in a situation or in the way people are behaving. As it relates to fitness, a trend is something predictable that we may tend to see for several years. Fad a fashion or interest that is taken up with great enthusiasm for a brief period.

31 W.R. Thompson (2014). Worldwide survey of fitness trends for ACSM s Health & Fitness Journal, (18) 6, Retrieved from

32 I Like to Move it, Move it!

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36 Body Weight Exercise

37 Sample HIIT Workout 5 min. warm-up 15 Push-ups 1 min TM sprint 15 DB Sqts 1 min Jumping Jacks 20 sit-ups 1 min Mountain Climbers 15 Renegade Rows 1 min speed skaters 15 Split Lunges Repeat routine 2-3 cycles *** NOTE: Move between exercises with little to no rest in between. Each cardio bout is to be completed at 80-90% max effort.

38 Educated, Certified & Experienced Fitness Professionals

39 CROSSFIT

40 Aqua Cycling

41 YOGA

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