Fitting in Your Fitness

Transcription

1 Fitting in Your Fitness Workplace Health Promotion Program UBC BodyWorks Fitness Centre Presented by Christina WM Sequeira MKIN Candidate, ACSM CES, CSEP CEP, Exercise is Medicine Credential Level III

2 OBJECTIVES We all lead hectic lives. Learn to sneak in fitness and the most important tips to reduce your likelihood of chronic illness. Review Canadian Physical Activity Guidelines Identify common barriers Provide solutions to incorporate physical activity into daily living Tips on getting started

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4 Recommendations Years

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6 Recommendations 65+ Years

7 Barriers to Physical Activity? Common Barriers "I just don't feel motivated" "I simply just don't have the energy" "I am busy with my family" "I don t have enough time to be active." "I just can't afford to spend any more money!" "It's too cold (or too hot) to be active outside." "I don t have enough time to be active." Source: Adapted from the Halton Region Health Department (2008)

8 Solutions to Common Barriers "I just don't feel motivated" BARRIER 1 I just don t feel motivated" SOLUTIONS Do what you love- choose an activity you enjoy, or something new and fun! Partner up- be active together with family and friends (and pets!) Three steps to success- 1) set small goals, 2) track your progress, and 3) celebrate your successes- no matter how small!

9 Solutions to Common Barriers "I simply just don't have the energy" BARRIER 2 I simply just don t have the energy SOLUTIONS Physical activity can actually provide the energy boost you are looking for. It is important to focus on starting out gently Ensure that you eat healthy and rest

10 Solutions to Common Barriers "I am busy with my family" BARRIER 3 I am busy with my family. SOLUTIONS Establish a babysitting co-op. Connect with another family and watch each other s children so you can participate in planned activities. Be active with your family- include your children in your activities. Turn on the radio and dance! Create time for yourself- Plan to be active while the kids are at their piano, skating, or swimming lessons. Walk your children to school, schedule playdates, and other activities.

11 Solutions to Common Barriers "I just can't afford to spend any more money!" BARRIER 4 I just can t afford to spend any more money! SOLUTIONS Look for great deals at your local second-hand sporting equipment stores or yard sales. Apply for the children s fitness tax credit Try unstructured activities that are free, or cost next to nothing such as: - walking, hiking, cycling, dancing, yard work- gardening, raking, shoveling Play pick-up games like catch or frisbee

12 Solutions to Common Barriers "It's too cold (or too hot) to be active outside." BARRIER 5 It s too cold (or too hot) to be active outside. SOLUTIONS Dress for the weather and promise yourself a hot chocolate or an iced tea afterwards. Be active inside- in your home, join a class in your community, or call your local mall to see if they offer an indoor walking program.

13 Solutions to Common Barriers "I don t have enough time to be active." BARRIER 6 I don t have enough time to be active. SOLUTIONS People lead busy, hectic lives. It is necessary to de-stress and re-energize. To be able to make physical activity a priority in your life, try one of these tips: Plan it out- schedule physical activity into your day-timer and keep the appointment with yourself as you would with anyone else. Break it up- physical activity does not need to be done all at once.

14 Solutions Daily Living At Work

15 At Work Take stretch breaks during meetings Organize walking meetings (discuss business while going for a walk) Take the stairs vs the elevator or get off 2 floors before your destination and walk the rest Substitute a coffee break with a walking break Take a brisk walk for 10 mins before lunch or take a brisk walk to a park to eat your lunch nearly Create fun fitness challenges amongst colleagues at work Imagine a string tied to the top of your head as you work so you can sit up/stand straight. Roll your shoulders and stretch your neck often when in front of a computer Find an exercise partner Create an incentive program, which offers rewards for activities completed Source: Adapted from the Public Health Agency, 2010

16 Solutions Daily Living At Home

17 At Home Try to start a regular routine of morning walking or stretching Cycling Gardening Mow the lawn w/ a push mower Wash your floors by hand Walk or walk/drive to destinations Do outdoor activities w/ your Kids/partner/spouse Dance to up-beat music while waiting for dinner to cook! Do physical activity demonstrated on TV Try interactive video games vs remote control games. Source: Adapted from the Public Health Agency, 2010

18 Solutions Daily Living At Play

19 At Play Try a new activity each season Join an active living club or organization, which schedules regular events Enroll in community fitness programs Take dancing lessons Start a regular walking group or sporting group with friends (ie, ping pone, badminton, volleyball, swimming, etc) Source: Adapted from the Public Health Agency, 2010

20 Solutions Daily Living On the Way

21 On the Way Walk, cycle, in-line skate to work Get off the bus two stops early Leave the car in a parking lot 10 minutes away from work and walk the rest of the way If your job involves a lot of driving, stop mid-day or on the way for a 10 minute walking break Tilt up your car s rear view mirror to force yourself to sit up straight Source: Adapted from the Public Health Agency, 2010

22 Getting Started Starting slowly is the safest. For best results, contact a fitness professional specializing in injury and disease prevention who can create a tailored program which suits your needs and abilities. Ensure that you seek medical clearance if you are just beginning to be active or if you plan on increasing the intensity of your current physical activity regime.

23 Thank You