Exercise: Sticking with it and Achieving Results

Presented by Jon Wilson

Agenda

• Reasonable Results• Breaking through Barriers• Strategies for Success

I’d like you to…

• Take one thing from the presentation today that sounds interesting and try it.

Achieving Results

“Results” mean something different to everybody

– Feeling better throughout the day– Relieving neck/lower back pain– Having more energy to keep up with kids– Weight Loss– Building Lean Muscle– Running a 5K without stopping!

Transtheoretical Model

Don’t listen to the Media!

• Media’s Definition of “results”– 6 pack– Huge biceps– Buns of steel

• Are these common goals for employees at a desk job?

• Don’t listen unless…that is your goal• What are your priorities?

Extreme Scenario

Water and sleep is all a human needs for 2 weeks to survive

Now think of all the other things (priorities) you want in life:

– Shelter - Job– Provide for Family - Nice Car– Fun Outings - The newest AMD product– Vacations - Eating out– Entertainment - Other material things

You will never fully be able to enjoy these things until you are happy with yourself and feel great physically and mentally

Those who Achieve Results

Have a feeling of Accomplishment• Added Bonus for exercise

– Endorphins– Sense of Well Being– Push Beyond Limits– Increased Body Image– Self Esteem– Increased Cognitive Function– “Runners High”

Small Achievable Goals

• Start with 1 mile• Weight Loss: 1-2 lbs per week is aggressive• Setting a huge goal to lose 25 or 50 lbs. is

daunting and likely to fall through• Feeling burnt out? Change your routine• Or…let’s take a look at a strength workout….

Workout Example

• Put together a workout instead:– Very general example:– 3x/week for 2 weeks (20 minutes long):

• 20 Kettlebell swings• 2 mile stationary bike ride• 10 slow pushups • 1 minute plank

• Anybody can do that right?• Well, maybe not…

Reminder of our Agenda

• Reasonable Results• Breaking through Barriers• Strategies for Success

Life 100 years Ago…

• No TV• No computer jobs• More Household duties

– No technology to complete these duties• No washing machines• Other diseases to worry about…Cobbler Study

• We use our brains more now, hence the barriers

Perceived Barrier Definition

Presentation from ACSM Summit:

Perceived Barrier: One’s belief about the tangible and psychological costs of the advised action

– Identify and reduce perceived barriers via reassurance, correction of misinformation, incentives, assistance and support

Perceived Barriers

– Perceived barriers influence readiness-to-change– Barriers may determine whether or not someone

chooses to participate not only in a specific program but how committed they are to a behavior change program

Personal Barriers

• Personal Barriers always exist

– Stress - Health Beliefs– Discipline - Experience– Time/schedule - Social Support– Socioeconomic status - Lack of interest

Relationship of perceived barriers and health status

1 2 3 4 5 6 7 8 9 100

0.5

1

1.5

2

2.5

3

3.5

1.9

2.2

2.42.6

2.72.9

33.1

3.3 3.3

Number of reported conditions

Ave

rage

# o

f re

port

ed b

arri

ers

Source: StayWell book of business, 2010 employee HA participation. N=578,444.

3 Barrier Busters

• A place to go• A support system• Dedication

• Your success rate will go up exponentially if you have these 3 things set in place.

Find your niche

• You don’t need to be a gym rat• Find something that interests you• Obesity vs. Sedentary lifestyle studies

– Supported by government, schools, etc…

• Exercise is Medicine Movement– Preventative Maintenance

Get up and Move!

• Strong association between sitting and mortality• Mechanism: sitting results in dramatic drops in

lipoprotein lipase• Get up and actually move• Metabolic Profile

If you don’t take care of your body, where will you live?

Sticking with it = Breaking through Barriers

• Action Stage = 6 months• Give up the all or nothing attitude• Stop hoping for a natural disaster• Exercise is an intentional behavior• Find a picture

Relapse Prevention

• 50% drop out within 6 months• Active lifestyle is a continuous process• 2 main components of prevention

– Preventing initial lapse (missing a workout)– Preventing lapses from escalating into total relapse

• Avoid high risk situations – Travel; working late; seasonal changes

• It’s ok to miss a workout• Remember your reason for exercising

Agenda Reminder

• Reasonable Results• Breaking through Barriers• Strategies for Success

• Try 1 thing that sounds interesting

Federal Physical Activity Guidelines

Health and physical activity are closely linked• Start exercising regardless of how many

minutes you can do at first• To achieve substantial health benefits:

– 30 minutes of moderate intensity activity 5 days/week

ACSM Guidelines <65 yrs old

• 30 minutes of moderate 5 days/week

or• 20 minutes of vigorous activity 3 days/week

and• 8-10 strength training exercises

– 8-12 repetitions– 2x/week

• Are you motivated by this?

Zero days to exercise?

Dr. Len Kravitz’s seminar• At the office:

– Stand up and walk around office every 30 minutes– Walk to furthest bathroom in the workplace– Consider walking around the room when talking on the

phone– Double Squat

• At home: – Get up and walk during every commercial– At the end of reading 4, 6, or 8 pages, get up and move

Additional Ideas

• Family walk after dinner• Skate to work instead of drive• Walk to your place of worship instead of driving• Wash the car by hand• Pace the sidelines at your kids games• Go for a hike• Avoid sitting for more than 30 minutes at a time

Tools for Success

http://www.myexerciseplan.com/assessment/ • Exercise Time Finder• Self Assessment/Exercise Agreement or

Contract• Keep it simple• Create a ritual• Cost and benefits of staying active

Support System

• Take classes and get to know your instructor and classmates

• Exercise with a partner• Telling your peers about what your goals are

increases the likelihood of completion • Human nature of competition

Tracking System

• Body Composition– Fitness Assessment– Hydrostatic Test– Circumference Measurements– God forbid, the scale– Strength & Cardio Logs– Metabolic Profiling– Pedometers, FitBit, GoWear– Maintain, Don’t Gain

Modes of Cardio

• Running• Elliptical • Stair climbing• Rowing• Cycling• Jump Rope• Swimming• A mix of all these!

Resistance Training

• Increases muscle mass• Increases RMR• Increases total energy expenditure• Decreases body fat

HIIT

High Intensity Interval Training (HIIT)• Extremely Intense• 8-20 minute workouts• Burns fat and builds muscle• Tabata

Set Dates

• Vacations• Wedding• Reunion• Nothing like that coming up? Schedule an

event!– 5K walk/run– A day at the beach– Sign up for a sports and rec league

Take Responsibility

• Your family depends on you• My Grandma

Real Quick: Nutrition

• Total Calories per day• Pouring on the Pounds• Food Log• Cutting out certain foods• Never be full, never be hungry

Motivating Quotes from Jon

• You never know what good of shape you are in until you quit

• “Remember the Pain”• Let’s go Family• My little friend named Fitness• Misery loves company• Every minute counts

References

• ACSM• Ultimate Metabolic and Calorie Burning

Makeover by Len Kravitz• Role of perceived barriers and health status in

health behavior change program engagement by Michael Staufacker and Erin Seaverson

Fitness Center Contacts

• Austin Fitness Center: Kiley Rissky– kiley.rissky@amd.com or X52373

• Sunnyvale Fitness Center: Jon Wilson– jon.wilson@amd.com or X42102

How do I find out more about Wellness@Work?

• AMD Wellness@Work Website (access through AMD Central – My Community - Employee Groups)

• Podcasts and webinars will be posted on the website as available

• AMD Wellness@Work Monthly newsletters

• Join the AMD Wellness@Work Yammer Group!