EXERCISE YOUR MIND AND BODY DAVE HOPKINS, M.S. CSCS, EP-C

Transcription

1 EXERCISE YOUR MIND AND BODY DAVE HOPKINS, M.S. CSCS, EP-C

2 MISSION AND VISION Improve the health and well-being of the Millcreek Health System and greater Erie communities as an integral component of the Osteopathic continuum of care Reduce healthcare costs for the Millcreek Health System organization and its corporate partners in the community Engage in scientific research to advance knowledge and understanding in the field of health and wellness Provide a place for Millcreek Health System physicians, pharmacists, & students to experience wellness so they might encourage participation by their patients

3 MEDICAL INTEGRATION Physical Therapy The entire 3 rd floor of the center Medical Associates of Erie Physician Practices Sports Medicine: Greg W. Coppola, DO & Patrick F. Leary, DO Orthopedic Surgeons: Anthony Ferretti, DO & Steven Habusta, DO OB-GYN: David Beaton, DO & Paula Gunduz, MD Geriatrics: James Lin, DO Integrated Medicine: Jan Hendryx, DO Imaging Center: CT; Dexa Scan; Digitial Mammography; Digital Ultrasound; X-ray

4 U.S. OBESITY RATES Most obese = Arkansas 35.9% Least obese = Colorado 21.3% Pennsylvania = 30.2%

5 LEARNING OBJECTIVES The benefits of exercise on neuroplasticity and cognition How exercise reduces the effects of stress, depression, and anxiety Choosing the best time of day for you to exercise

6 What is the most complex structure in the known universe?

7 THE HUMAN BRAIN Weight = 3 lbs 100 billion nerve cells 100 trillion nerve connections If each neuron were laid end to end, they would wrap around the Earth twice Cerebellum Muscle movement and balance

8 THE HUMAN BRAIN 84% of all genes are expressed somewhere in the human brain and in patterns that are substantially similar from one brain to the next Despite the multitude of personalities and cognitive talents seen across the human population, our brains are more similar than different

9 NEUROPLASTICITY AND COGNITION Neuroplasticity Reorganization of the brain axonal sprouting Forming of new neural connections with undamaged axons Compensation for injury and disease Adjusting in response to changes in the environment Cognition Mental action of acquiring knowledge and understanding Through thought, experience, and the senses

10 Verbal memory COGNITIVE BENEFITS Word lists and/or short stories Umbrella, Hat, Newspaper, Coffee Cup, Bag Lunch, Chair, Sidewalk, Light, Window, Coat Psychomotor speed Reaction time Dollar drop Executive function Mental flexibility and self-control

11 Life satisfaction BENEFITS OF EXERCISE ON STRESS, DEPRESSION, AND ANXIETY Seeing improvements in movement and body composition Happiness Support system Time management Self-Efficacy Confidence in performing various tasks Self-Concept Perception of oneself

12 CHOOSING THE BEST TIME OF DAY TO EXERCISE Circadian rhythms (chronobiology) 24 hr clock (light and darkness) Morning Preparing for the stressors ahead Increased energy Control of when you go to work Afternoon Taking a break from the stressors Evening Recovering from the stressors of the day Can t always control when you get home from work

13 EXERCISE EXRX Aerobic Exercise Moderate-intensity - 30 mins 5 days/wk Vigorous-intensity - 20 mins 3 days/wk Resistance Training 2-3 days/wk 8-10 exercises 1-3 sets of 3-20 reps Flexibility 2-3 days/wk 2-4 reps seconds per stretch

14 FITTE PRINCIPLE Frequency: number of days/week Intensity: difficulty level Time: amount of time spent exercising Type: mode of exercise chosen (i.e. treadmill, biking, water exercise) Environment: emphasis on activities that are fun

15 PHYSICAL ACTIVITY VS. EXERCISE Physical Activity Any skeletal movement Developing identity Self-esteem, recreation, social interaction Job function Examples: Basketball, football, frisbee, hiking, beach volleyball, skateboarding, skiing Exercise Time and purpose Regulated Strength and/or cardiovascular enhancement Examples: Bench press, squats, bicep curls, 100 m sprints, 5 mile jog, swimming 50 laps

16 WEIGHT LOSS Initial goal = 10% BW in 6 months Gradual loss = Preservation of lean tissue Diet = High nutrient density, low energy density Record keeping Food diary/log

17 WEIGHT GAIN Energy intake must exceed energy expenditure 300 kcal candy bar vs. balanced meal Additional kcal/day above current energy intake Increase portion sizes of meals Consume more nutrient-rich, energy-dense foods (nuts, trail mix, fig bars, dried fruit, granola) Snack between meals Eat one extra meal per day

18 QUESTIONS/COMMENTS?