Getting more out of life with Exercise! Rene Urteaga, M.S., MBA

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1 Getting more out of life with Exercise! Rene Urteaga, M.S., MBA

2 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

3 Outline Today s health crisis Knowing your numbers Nutrition guidelines Physical activity Demo Q & A

4 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

5 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

6 Obesity Trends* Among U.S. Adults BRFSS, 1990, 2000, 2010 (*BMI 30, or about 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19% 20% 24% 25% 29% 30%

7 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

8 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

9 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

10 Avoid fad diets They don t work! Adjust what and how much you eat Incorporate physical activity into your lifestyle

11 Body Mass Index Measure of overweight and obesity It estimates body fat Relationship of weight to height BMI Weight Status Below 18.5 Underweight Normal Overweight 30.0 and Above Obese

12 Body Mass Index

13 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

15 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

16 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

17 Total Cholesterol Level Less than 200 mg/dl is desirable mg/dl is borderline 240 mg/dl and above is high

18 LDL Also known as bad cholesterol Main source of cholesterol buildup and blockage in the arteries

19 LDL Cholesterol Level Less than 100 mg/dl optimal mg/dl near optimal / above optimal mg/dl borderline high mg/dl high 190 mg/dl and above very high

20 HDL Also know as good cholesterol The good cholesterol that helps keep cholesterol from building up in the arteries

21 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

22 Triglycerides Another form of fat in your bloodstream mg/dl - borderline 200 mg/dl - high

23 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

24 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

25 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

26 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

27 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

28 Healthy cooking methods Baked Broiled Grilled Roasted Steamed

29 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

30 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

31 Strength Training An effort performed against a specific opposing force: Body weight Resistance band Dumbbell

32 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 seconds Stretch one muscle group per day

33 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

34 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 cal /hr Walking 3 mph cal / hr Walking 4.5 mph cal / hr

35 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

36 Now lets Practice! Everyone stand up!

37 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.

38 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

39 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.

40 4 Strength Exercises in 5 Minutes Chair Squats. Act like you are sitting down, then stand up! Do 20 times. Practice.

2 seconds; then lower your foot (stop short of the floor) and hold

41 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.

42 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.

43 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

44 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

45 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.

46 References Centers for Disease Control and Prevention. (2010). Adult Obesity. Retrieved from National Heart Lung and Blood Institute. (2012). Aim for a Healthy Weight. Retrieved from ty/lose_wt/index.htm American Heart Association. (2012). Know Your Numbers. Retrieved from ers.aspx

47 Questions? Rene Urteaga, M.S.,MBA RUWellness LLC

Coach on Call. Thank you for your interest in Lifestyle Changes as a Treatment Option. I hope you find this tip sheet helpful.

Coach on Call. Thank you for your interest in Lifestyle Changes as a Treatment Option. I hope you find this tip sheet helpful. It was great to talk with you. Thank you for your interest in. I hope you find this tip sheet helpful. Please give me a call if you have more questions about this or other topics. As your UPMC Health Plan