Presidential Fit. Maintaining Health and Wellness for You and Your Association. August 4, 2012 Chicago, IL

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1 Presidential Fit Maintaining Health and Wellness for You and Your Association Presented by Scott Cooper Kathryn Grant Madigan Marc Staenberg Mary Anderson, M.D. FACP Chicago, IL

2 Introductions Scott Cooper Kathryn Grant Madigan Marc Staenberg Mary Anderson, M.D. FACP NCBP 2012 Annual Meeting 2

3 Agenda Part I: Focus on the President Part II: Focus on the Association Part III: What is Your Bar Association Doing NCBP 2012 Annual Meeting 3

4 PRESIDENTIAL FIT PART I: FOCUS ON THE PRESIDENT NCBP 2012 Annual Meeting 4

5 Strategies for Staying Healthy Presidential Fit

6 Your Presidential Year is a Sprint, Not a Marathon Peak performance is enhanced by rest and renewal Hiking Metaphor Restores energy Regain focus Enjoy a more meaningful, and healthy, Presidential year NCBP 2012 Annual Meeting 6

7 The Presidential Curses The Presidential Twenty Increased Risk of Colds and Flu (or worse) Sleep Deprivation Poor Diet Lack of Exercise Re-Entry Funk or Depression Increased drinking, or reliance on medication or caffeine NCBP 2012 Annual Meeting 7

8 Practical Advice Snack Time You Don t Have to Stay for Dinner The Drinking Game NCBP 2012 Annual Meeting 8

9 The Drinking Game Can you Tell the Difference Between These Two Drinks? How about These Two? NCBP 2012 Annual Meeting 9

10 Take Care of Yourself Regular massage or other body treatments Healing Touch is powerful medicine Consider a pre-presidential time out or retreat Calm before the storm Take regular vacations with family (you all need it!) NCBP 2012 Annual Meeting 10

11 Walk or Ride to Meetings When You Can NCBP 2012 Annual Meeting 11

12 Keep a Journal Not just for your legacy Therapeutic value Let go of the stuff cluttering your mind & spirit Increase your energy and creativity Maintain perspective Food journal free apps NCBP 2012 Annual Meeting 12

13 The Challenge for Family Being Bar President may be great for you, may not be so great for family Make sure family members know what the job entails New scheduling challenges Public appearances Include family when appropriate Travel NCBP 2012 Annual Meeting 13

14 Plan for The Year & The Year After NCBP 2012 Annual Meeting 14

15 Justice Stephen Breyer: don t know that what I do is meditation, or even whether it has a name. For 10 to 15 minutes twice a day I sit peacefully. I relax and think about nothing or as little as possible doing this makes me feel more peaceful, focused and better able to do my work. Amanda Enayati, CNN.com Blogs NCBP 2012 Annual Meeting 15

16 Strategies for Staying Healthy (And Why This Should Matter to You)

17 2010 Most Frequent Causes of Illness and Death 1. Heart Disease 24% 8. Kidney Disease 2% 2. Cancer 23% 9. Flu and Pneumonia 2% 3. Chronic Respiratory Disease (asthma, emphysema, etc.) 6% 10. Suicide 2% 4. Stroke 5% 11. Septiciemia (blood infection) 1% 5. Accidents 5% 12. Chronic Liver Disease 1% 6. Alzheimers 3% 13. Hypertension 1% 7. Diabetes 3% 14. Parkinson's disease 1% 15. Aspiration Pneumonitis 1% NCBP 2012 Annual Meeting 17 National Vital Statistics Reports, Vol. 60, No. 4, January 11, 2012

18 Physical Inactivity Centers for Disease Control and Prevention: National Diabetes Surveillance System. Available online at: Retrieved 7/20/2012. NCBP 2012 Annual Meeting Percent >

19 Obesity Centers for Disease Control and Prevention: National Diabetes Surveillance System. Available online at: Retrieved 7/20/2012. NCBP 2012 Annual Meeting Age-adjusted percent > 30.8

20 Diabetes Age-adjusted percent Centers for Disease Control and Prevention: National Diabetes Surveillance System. Available online at: Retrieved 7/20/2012. NCBP 2012 Annual Meeting > 10.6

21 Exercise NCBP 2012 Annual Meeting U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES Centers for Disease Control and Prevention 21 Division of Nutrition, Physical Activity, and Obesity Physical Activity Guidelines for Adults 07/09

22 Exercise U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICE Centers for Disease Control and Prevention NCBP 2012 Annual Meeting 22 Division of Nutrition, Physical Activity, and Obesity Physical Activity Guidelines for Adults 07/09

23 NCBP 2012 Annual Meeting 23

24 Get Enough Sleep (Not Joking) Get enough sleep to function optimally 7 to 9 hours ideal CDC and NIH Trouble sleeping? Think tryptophan Fresh dairy (warm milk works wonders) Fin fish Nuts (especially cashews, almonds, pine nuts, sesame seeds) Turkey Consequences of sleep deprivation NCBP 2012 Annual Meeting 24

25 Sleep tips Maintain a regular bed and wake time Establish a regular, relaxing bedtime routine Create a sleep-conducive environment that is dark, quiet, comfortable and cool Remove TVs from bedrooms Use bedroom only for sleep and sex Finish eating at least 2-3 hours before bedtime Avoid caffeine and nicotine Avoid alcohol close to bedtime NCBP 2012 Annual Meeting 25

26 Don t Smoke U-QUIT ( ) Smokefree.gov NCBP 2012 Annual Meeting 26

27 Resources NCBP 2012 Annual Meeting 27

28 PRESIDENTIAL FIT PART II: FOCUS ON THE ASSOCIATION NCBP 2012 Annual Meeting 28

29 Get Your Association Involved Healthy Activities are great ways to connect members Offer a wide variety Programs are Not Just for the Super Fit Connect Programs to Bar Foundation or Other Local Charity Review the food and snacks you offer NCBP 2012 Annual Meeting 29

30 Some Existing Resources NCBP 2012 Annual Meeting 30

31 Some Examples (1) Bar Association runs/walks Bike challenges Spinning CLE Sports/affinity/training clubs Group quit smoking campaigns Contact your health insurer and inquire if it offers a wellness program NCBP 2012 Annual Meeting 31

32 Some Examples (2) Programs on Nutritional Eating Incorporate an activity at your meetings (a 5k run at your Bench Bar) Food Committee for Your Association Golf Outings Cover Stories About Your Lawyers Doing Healthy Activities NCBP 2012 Annual Meeting 32

33 Bar Activities NCBP 2012 Annual Meeting 33

34 More Bar Activities NCBP 2012 Annual Meeting 34

35 Washington State Bar s Health Fair The WSBA held a Health Fair on Thursday, April 19 th open to all staff with approximately 12 outside vendors offering services such as: acupuncture, yoga, meditation, physical therapy, massage and nutrition and It included a local fitness club, representatives from Weight Watchers, and a local running coach. This was organized by the newly formed Health & Wellness committee, whose mission is to raise awareness about healthy lifestyles and provide opportunities to support balance and wellness. NCBP 2012 Annual Meeting 35

36 PRESIDENTIAL FIT PART III: WHAT IS YOUR BAR ASSOCIATION DOING & WRAP UP NCBP 2012 Annual Meeting 36