Health Catalyst Summer Health Program

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Transcription:

Health Catalyst Summer Health Program

Why do we need to exercise?

Lifestyle risk factors Smoking Obesity Unhealthy diet Physical Inactivity Stress

Benefits of Exercise Early Death, Lipid Levels, Stroke and Hypertension 73% Heart attacks, strokes & death Diabetes, Constipation, Insomnia Depression / Anxiety 63% Depression over 5 years Weight control Work productivity Maintain / Increase muscle mass Decrease falls, Increased Metabolic Rate Breast, Lung and Colon Cancer Sexual responsiveness Increase brain function

Why are we having this conversation about physical activity? %

Why are we less active than we used to be?

We have adapted to our Changing Environment What has changed? - Occupation - Pace - Efficiency - Amenities

Decline Physical%Activity%Levels%of%Adolescents%and% in physical activity levels of Young%Adults %2009% Adolescents and Young Adults

How active are you? AND How do you identify the appropriate level of physical activity for yourself?

ACTIVITY INDEX This is how you measure your activity level. It is a rough estimate, but it is a good place to start Formula: Your Intensity x Your duration x Your frequency = Activity index. Intensity - how difficult the exercise is? Duration - how long do you exercise everytime? Frequency - how often do you exercise?

Your Intensity Little change in pulse from resting level. 1 (As in slow walking, bowling, yoga) Slight increase in pulse and breathing. 2 (As in table tennis, active golf) Moderate increase in pulse and breathing 3 (As leisurely bicycling, easy swimming, rapid working) Intermittent heavy breathing and sweating 4 (As in tennis singles, basketball, squash) Sustained heavy breathing and sweating 5 (As in jogging, cross country, skiing, rope skipping)

Your Duration Less than 5 minutes. 0 5-14 minutes.. 1 15-29 minutes 2 30-44 minutes.. 3 45-59 minutes.. 4 60 minutes or more 5

Your Frequency Less than 1 time a week - 0 1 time a week - 1 2 times a week - 2 3 times a week - 3 4 times a week - 4 5 times a week - 5

Translating Your Activity Index into Your Estimated Level of Avtivity Activity Index Est.Level of Activity Less than 15 15 24 25 40 41 60 Over 60 Sedentary Low active moderate active active high active

Time to take a break from sitting! Sedentary lifestyle increase in mortality, waist circumference, blood sugar, inflammation Solution: Taking the stairs Parking in a space furthest from the door Bicycling to work Take mini-activity standing breaks during the day

Quick strengthening exercise Toe raises - first both, then one foot at a time Front of foot raises, up on ball foot Squats, go as deep as you can/want Hip abduction (leg towards side): one side at a time Hip extension (leg towards back) Hands behind head, touch elbows to same side knee, then touch to opposite knee Clasp hands in front: isometric biceps then triceps resistance Arms straight out in front of you, flap your arms, slow or fast, slowly spreading arms to 45 degrees, then back in front. Full stretch arms overhead, slow out to side

Quick stretching exercises: Stretch Achilles: knee bent, then knee straight, both sides Stretch front of hip: Continue above, move deeper Stretch quads by pulling up leg behind Hands overhead, reach for sky while going up on toes Hands overhead, bending side to side Stretch back of each shoulder, pulling behind arms Stretch back of arm, pulling on top of arms Clasp hands behind back and stretch front of shoulders Hands out in front, stretch fingers & wrist back, then down End with tai chi stretch hands overhead, then out to sides

The Physical Activity Pyramid The%Activity%Pyramid%

The Exercise-Aging Cycle

Mix and Match Aerobic (5 days) Strengthening (2 days) Balance & Stretching Walking Resistance Bands Tai Chi Class Dancing Lifting weights/dumbbells Yoga Class Biking Push ups, sit ups Dance Mowing lawn Hiking Swimming Tennis, Softball, etc Gardening http://www.oprah.com/health/the-10-best-new-exercises-for-women from Adam Campbell's The Women's Health Big Book of Exercises.

Take Home Message : Activity Exercise has large impact on health and wellness Some activity (any kind) better than none Balance of aerobic (150 mins/wk spread out during week and day) + resistance (2x/wk) + balance/flexibility seems ideal Sitting = Smoking of current generation. Move periodically all during the day!

Putting Together Your Own Program Step 1. Set goals. Step 2. Select activities. Step 3. Set targets for each activity intensity duration frequency Step 4. Make a commitment. Step 5. Begin and maintain your program. Step 6. Record and assess your progress.

Activity Bursts Everywhere http://www.abeforfitness.com

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