Are You Up for the Challenge?

AssociatedFinancialGroup.com

Are You Up for the Challenge?

Presented by:Amy RichterWellness Consultant

Resources for Staying Active

http://www.waupacafoundry.com/


Copyright © 2012 by Associated Financial Group, LLC

Outline• Facts• Why is Physical Activity Important?• Activity Prescription• Budget-Friendly Ideas• Apps• Gadgets• Fun Challenges• Family Ideas



Fast Facts

• 2.5 million total U.S. deaths in 2011• 1/2 of these deaths were preventable • The second leading cause of death was poor dieting

and physical inactivity• For every 1 death caused by a motor vehicle in the

U.S., poor dieting and inactivity kill 9 Americans• More than 60% of U.S. Adults do not engage in the

recommended amount of physical activity.• 25% are not active at all.

Source: Center for Disease Control (CDC)



Why is Physical Activity Important?• Regular physical activity is

important for good health, and it’s especially important if you’re trying to lose weight or to maintain a healthy weight.

• Plus, evidence shows the only way ��to maintain weight loss is to be engaged in regular physical activity.

• Physical activity �� reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone



Physical activity helps to—• Maintain weight.��• Reduce �� high blood pressure.• Reduce risk for type 2 diabetes, �� heart

attack, stroke, and several forms of cancer.

• Reduce �� arthritis pain and associated disability.

• Reduce risk for �� osteoporosis and falls.• Reduce symptoms of �� depression and

anxiety.

Exercise: The Magic Bullet


Physical Activity Prescription



How Much Do I Need?To maintain weight: �

Work your way up to 150 minutes of moderate intensity aerobic activity, 75 minutes of vigorous intensity aerobic activity, or an equivalent mix of the two each week.

��To lose weight and keep it off: �

You will need a high amount of physical activity unless you also adjust your diet and reduce the amount of calories you’re eating and drinking.



What Do You Mean By Intensity?

Moderate:While performing the physical activity, if your breathing and heart rate is noticeably faster but you can still carry on a conversation.

Vigorous:Your heart rate is increased substantially and you are breathing too hard and fast to have a conversation.



Sample Moderate Activities

• Walking briskly (15-min. mile)• Biking on level ground• Light snow shoveling• General gardening• Actively playing w/children• Walking briskly • Water aerobics



Sample Vigorous Activities

• Jogging/running• Biking faster than 10 mph• Hiking uphill• Jumping rope• Martial arts• Swimming laps• Cross-country skiing



Calories in Moderate Activities

Activity 30 min. 1 hour

Hiking 185 370

Light gardening/yard work 165 330

Dancing 165 330

Golf (walking/carrying clubs) 145 330

Bicycling (<10 mph) 140 290

*For a 154 pound Person



Calories in Vigorous Activities

Activity 30 min. 1 hour

Running/Jogging (5mph) 295 590

Bicycling (>10mph) 295 590

Swimming (slow laps) 255 510

Aerobics class 240 480

Basketball 220 440

*For a 154 lb. Person



What Precautions Should I Take Before Becoming More Active?

See your health care provider before beginning if you have concerns like:• A heart condition• Arthritis• Diabetes• High blood pressure


Budget-Friendly Ideas



Use Your Body Weight!

• No cost• Most accessible piece of

equipment that you have!• Push ups, planks, chair dips,

wall chair sits, squats, lunges and calf raises.

• http://www.cdc.gov/physicalactivity/everyone/videos/index.html#MuscleHome

http://www.cdc.gov/physicalactivity/everyone/videos/index.html





Join the Band!

• Portable, perfect for traveling

• Small and can be put away easily

• Inexpensive ($10), allowing you to have multiple bands for different exercises

• Very effective for strength training



Budget Friendly Gadgets/Ideas• Jump Rope ($10) - 10 minutes =

100 calories burned!• Pedometer ($20-$30)• Hand Weights ($15) or soup cans, water bottle, sock

with dried beans/sand/rice• Yoga Mat ($15-$20)• Medicine Ball ($20) or stability ball ($10-$20)• Fitness Videos ($10-$20) or rent from local library!• Couch to 5K – training plans (free)• Local Community Center/Church



Apps• MapMyRun, MayMyFitness, MapMyWalk • iTreadmill – track steps, distance, speed. • Fitness Buddy – over 1,000 videos and 1,700 exercises• Pocket Yoga – 27 different yoga practices with directions• GymGoal ABC – teaches the basics of weight lifting including 52

workout routines• C25K - training plan to run a 5K• iFitness – over 230 exercises sorted by body regions or muscle group• Runtastic – GPS tracking now with training plans for push-ups, sit-ups

and squats• Lose It! – track physical activity and nutrition (via barcode scanner)• Zombies, Run! – turns a run into a creepy chase narrated via

headphones



Gadgets

• FitBit • Nike+• FuelBand • Wii Fit and Balance Board• BodyMedia Fit Core• Range from $59-$175



Challenges10,000 step challenge. Aim to maintain a minimum of 10,000 steps/day.

Sit for 60, Move for 3.

“One More” challenge. Create a goal such as 30 consecutive push-ups or sit-ups. Start and each day, just add one more.

“5 minute clean”. Set the timer for 5 minutes. Now, pickup and clean as much as you can in the house. This may mean you need to run around the house to get this accomplished!

TV Jumping Jacks. See how many you can do during commercials during your favorite show. Great challenge for the entire family!



Challenges cont.

The Flex Challenge. Can you flex your abs? butt? pull your shoulders back? Challenge yourself to do this each time something happens. For example, flex your abs every time you walk through a door. Or if you’re driving, flex your butt every time you turn. Get creative with it and have some fun.

Brushing Teeth Squats. If you have an electronic toothbrush, it takes two minutes to brush your teeth. You can do two minutes of squats, lunges, or wall-sits.

Washing Dishes Calf-Raises. While standing at the sink, do some calf-raises.

An Extra Flight of Stairs. If you have stairs in your home, you have a great tool to add exercise. A couple times a day, when you are headed up (or down) the stairs to get something, go up and down one extra time.



Challenges cont.

Recliner Swap Out. Replace the recliner with a stationary bike.

Weights. Put hand weights next to the recliner and do exercises during commercials. Do a game of Simon Says with the kids. You do it with weights, they do it without.

Cell Phone Flexibility. While your chatting on your phone, so simple stretching, squats, lunges, wall-site or simple walk around your house.

Counter-top Push Ups. Stand back, put hands on edge of counter and do half push-ups. Start with a set of five and see how many you can do.

Dance-a-thon. While getting dressed in the morning, put on some music. Instead of walking to the closet, bathroom, kitchen – dance and move!



Family Ideas• Swimming. Check out local hotels.• Geocaching. Real world treasure hunt.• Train as a family for a fun run/walk.• Play tag, catch, hula-hoop, dance• Celebrate special occasions with activity (vs.

food)• Dance Dance Revolution• Plant a family garden



Get Motivated!• Choose activities you enjoy.• Find a partner -- you're more likely to keep up with

your new routine.• Reward yourself.• Vary your routine. Walk one day; bicycle the next. • Commit to a realistic schedule. Vary activities,

locations and timing.• Sneak in a few minutes of physical activity whenever

you can. • Don't commit to anything you don't feel confident

about.



Physical Activity is Good for Everybody!

• Start slowly.• See your doctor first if you have a

chronic condition.• Have fun.



Questions?Thank You!

Helpful WebsitesActive.comMayo ClinicShape.comSparkpeople.comRunnersworld.com

Are You Up for the Challenge?

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