Mindfully Active Oak Park (Content)
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MINDFULLY ACTIVE STAYING ACTIVE IN & OUTSIDE OF WORK CHC Wellness
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Transcript of Mindfully Active Oak Park (Content)
MINDFULLY ACTIVES TAY I N G AC T I V E I N & O U T S I D E O F WO R K
CHC Wellness
Presenter
Presentation Notes
Good morning and thank you for coming today. My name is Cheryl Williams. I am the Lead Wellness Coach at CHC Wellness. I am a registered dietitian and certified diabetes educator. (Look at booklet) Today my goal is to make it easy and fun to incorporate physical activity in your lifestyle in and outside of work. (click) Next Slide
STYLES OF EXERCISE
Presenter
Presentation Notes
Here we are going to explore the styles of exercise, gaining an understanding of how the body works. (click) Next Slide
ANAEROBIC
Focus
•Strength
•Flexibility
•Resistance
Isometric – little or no movement - muscle tensionEx: Sit against wall or Plank
Isotonic – repeated movements Ex: Push-ups or Weights
Isokinetic – resistance - entire range of motionEx: Squats
Presenter
Presentation Notes
When we think of being physically active we think of aerobic activity, but there are two key components to being physically active. I personally have struggled with crafting a fitness plan that focuses on these isolated moves. (click) (click) The focus on anaerobic is to incorporate (click) Strength Flexibility Resistance (click) Now were are going to talk about the 3 types of anaerobic. (click) First is Isometric, a focus on little or no movement to create muscle tension I want everyone to put your hands together and press them, where do you feel the muscle tension? Can anyone give me an example of an isometric workout move? Examples are pushing against a wall or a plank (click) (click) Next is isotonic where you are repeating moves while retaining tension throughout the whole motion An example of this is… when you lift a weight you are creating tension and when you release there is still tension (click) (click) Lastly is isokinetic, it’s where resistance is applied in constant motion Examples are squats, biking, and resistant bands (click) Next Slide
AEROBIC
Focus
•Endurance
•Balanced Strength
Example Activities • Jogging• Brisk Walking• Dance
The F.I.T Plan Frequency – # of times a week Intensity– 60 – 100 beats per minuteTime – minutes of continuous activity
Presenter
Presentation Notes
Now we have arrived to the most thought of form of physical activity…Aerobic! (click) (click) The focus on aerobic is to incorporate (click) endurance & balanced strength This form of exercise improves bone mass and cardiovascular health (click) Now lets talk about how you can structure your exercise goals with the F.I.T Plan (click) (click) F stands for Frequency. How many days a week you are incorporating into your schedule. If you are not currently physically active, start out with one day a week and build from there. (click) (click) I stands for intensity. When you workout are you doing to little? Or too much? Your heart rate is a great way to determine that. The average adult should have the target Heart Rate of 60 to 100 beats per min during physical activity. There are ways to measure your heart rate. It can be through wearable devices or by the old school way, hand to wrist or neck. (click) (click) T stands for Time. Which is just the minutes you sustain during continues activity (click) Examples of aerobic exercise include jogging, brisk walking, and dance. (click) Next Slide
FORMULA OF EXERCISE Warm Up
• 3-5 min stretch & light movement
Workout• 30 min
Cool Down• 3-5 min Stretch
Presenter
Presentation Notes
This is how you can put the fit plan into place through the formula of exercise. (click) (click) A lot of people tend to skip over the warm up. Its not only about stretching, it’s about mentally preparing yourself. You are also gradually warming up the muscles to increase the blood flow, that will decrease stiffness and injury, while improving performance. You should do your warmup of stretching and light movement for about 3 to 5 minutes. (click) �Now that you're warmed up, lets begin the workout! (click) What do you think is a reasonable workout time frame for an adult? (click) Well, according to CDC & American Heart Association: the goal is to work up to at least 150 min of moderate-intensity aerobic per week. That would entail you to workout at least 30 min a day for 5 days, it’s a customizable. Also as part of the workout its encourages to incroapte anaerobic for 2 or more days a week to target major muscle groups. (click) Now that we completed our workout lets cool down. Many people just stop and end their routine right after their workout and forget to cool down. The main purpose of the cool down is to bring your… Breathing Body Temperature & Heart Rate slowly back to its normal state. This will help reduce the risk of injury, soreness, and lightheadedness. Allowing you to transition into your daily routine. (click) Your cool down should be a 3-5 minute stretching session. (click) Next Slide
BENEFITS OF EXERCISE
Mental
• Positive Self-Esteem
• Lowers Depression
• Eases Stress
• Manages mood
• Establishes Mindfulness
• Increases Productivity
Physical
• Reduces health risks
• Strengthens heart
• Increases lung capacity
• Builds & tones muscle
• Decreases fatigue
• Improves Reaction time
Presenter
Presentation Notes
You’ve completed your workout and now you can gain insight on your 30 minute investment. (click) These are the benefits of exercise…. From working as a register dietitian for over 25 years, many people have told me that fitness is a improved their lives by… (click) (click) 1. Creating Positive Self-Esteem (click) (click) 2. Lowering Depression (click) (click) 3. Easing Stress (click) (click) 4. Managing mood (click) (click) 5. Establishing Mindfulness Note: When we incorporate fitness into our lifestyles, we tend to make healthier choices. We eat smarter We remain active throughout the day, for example: parking the car far away, taking the stairs, or walking during break We also sleep better (click) (click) 6. Increasing Productivity At CHC Wellness one of the things we focus on is the culture of wellbeing. Our office promotes healthier choices in order to boost productive, reduce absentee, and lower health care costs. Example Story: CHC Yoga Mondays (click) Next Slide The most obvious benefits of exercise is physical. Because it….. (click) (click) Reduces health risks Physical activity is always recommended to prevent the development and manage chronic diseases. Over all reducing doctor visits and lowering your health care costs. (click) (click) 2. Strengthens heart (click) (click) 3. Increases lung capacity (click) (click) 4. Builds & tones muscle After the age 27, we gradually loose 1% of our muscle mass unless we are proactive with our physical activity. (click) (click) 5. Decreases fatigue (click) (click) It also… (Throw Ball) 6. Improves reaction time When you benefit, so does your family and business. (click) Next Slide
ACTIVE LIVING
Presenter
Presentation Notes
Now that we have talked about exercise and its benefits we are going to learn how to implement active living into your daily routine. (click) Next Slide
TIME BUDGET•Fitness prep the night before
•Plan your workout style
•Put your workout into your schedule
TIP:You can break up your workout times throughout the day.
Ex: 30 min Total15 min before work & 15 min after work
In a day you…• Sleep 8 hrs.• Work 8 hrs. • Leaving 8 hours (480 minutes) for “me time”
Presenter
Presentation Notes
In a day you… Sleep 8 hrs. Work 8 hours, Leaving 8 hours, a total of 480 minutes for “me time” You have 480 minutes in your day to make the choices that benefit you, so let’s work on managing a time budget. (click) Here are some things that can support you for utilizing your time. (click) (click) Fitness prep the night before. This helps ease you into your workout, You can do this by setting out your clothes, weights, mat, water, and shoes. (click) (click) Plan your workout style that best fits your needs. Ex: Wake up the body with stretching when your muscles are stiff and the mind is still asleep. In the evening focus on cardio and resistance training when the muscles are warm and loose. (click) (click) Put your workout into your schedule. By setting a reminder in your calendar you are creating a “contract” with yourself to get moving. Are you a lark or a night owl? If you’re a lark you may be more productive in the morning If you are a night owl you may be more productive a night once you determine what you are your can establish a routine that fits your personality. (click) (click) Here's a tip: You can break up your workout times throughout the day. Ex: 30 min Total 15 min before work & 15 min after work Just remember someday is not a day of the week. (click) Next Slide
ENJOY FITNESS
•Craft a space just for you
•Find a fitness partner
•Try a new class
•Create a music playlist
•Take it outside
Presenter
Presentation Notes
Exercise shouldn’t be a chore it should be something you look forward to. (click) Here are some tips on how you can enjoy fitness… (click) (click) Craft a space just for you, whether in a gym or at your home. Have a designated space where you feel comfortable and inspired. (click) (click) Find a fitness partner to keep you motivated and promote accountability (click) (click) Try new class it is a way to avoid boredom and be surrounded by people who encourage you. EX: Story of Women on Saturday Morning (click) (click) Take it outside and get some fresh air and to make your workout an adventure (click) (click) Create a music play list by using tunes that empower you to keep going. (click) Next Slide
OFFICE FIT•Every hour get up and move
•Standing Meetings
•Walking Meetings
•Standing Abs
•Leg Lifts (works lower abs & back)
•Chair Squats
•Weightless arms
•Bring small weights 3lb-5lb
•Desk Stretch
Presenter
Presentation Notes
Going to work doesn’t mean you have to stop being active… Here are some ways you can stay health when on the job. (click) (click) Every hour get up and move Ex: take a small walk (click) (click) Walking Meetings Ex. Take a stroll outside or around the office (click) (click) Standing Meetings Ex: Have everyone stand to stimulate energy & focus Demo: This is Sarah. She will be demonstrating different types of exercises that can be done in work environment. Sarah Will be wearing ankle weights to add resistance to the moves. (click) (click) Standing Abs Feet hip width apart, hips locked (in place), core tight, and begin moving the rib cage back and forth. This will strengthen your core muscles allowing you to have less back pain. (click) (click) Leg Lifts (works lower abs & back) Sit and lift one foot then the other ( this will tighten the lower abdomen) Lift your knees along with feet up and down (this works your whole core) Lift your knees up going side to side ( this works the oblique's) Leg crunch ( this is a tool you can do behind your chair to tone the legs and strengthen the back) (click) (click) Chair Squats Ex: repeat getting up and down (hovering over your seat) Ex: 10 reps, three times a day This works your lower body, creating balance. (click) (click) Weightless arms Sitting or standing at your deck. Pretend you are holding basketballs in both hands and you cant drop them. Rotate your shoulders and arms, working your smaller muscles. Which in the long run makes your arms toner and stronger. (click) (click) Bring small weights 3lb-5lb Ex: triceps curls, bicep curls, Ex: shoulder raises, shoulder presses, chest fly (click) (click) Desk Stretch (ease the muscles) Ex: Shoulder Rolls, Ankle Rolls, Neck Rolls Ex: Torso Twist (don’t grab chair and force the twist, work on using the core to look behind you), Wrist Bends, Side Bends (click) Next Slide
FIT MIND
•No Social media or News before breakfast
•Nourish yourself
•Take some deep breaths before the commute
•Walk between meetings
•Focus on one project at a time
•Pack a nutritious lunch
•Snack Wisely
Presenter
Presentation Notes
Your mind is like a muscle it need time to recharged. Some things that can be helpful are… (click) (click) No social media or news before breakfast. This allow you to have mental break and not become overwhelmed with stressful information. (click) (click) Nourish yourself. Drink a glass of water when you wake up. This is a way to cleanse and rehydrate your body. Also, eat a balanced meal for breakfast, this will help sustain energy and allow you to concentrate till lunch. Some of us at CHC Wellness, in the morning drink 1 part 100% juice and 8 parts water. (click) (click) Take some dep breaths before you commute. This gives you a moment to collect yourself and ease stressful tension. (click) (click) Walk between meetings. Don’t use your phone. Take some time to unwind and reflect on your day. (click) (click) Focus on one project at a time. Write down your tasks and prioritize what needs to be done. This will reduce your stress levels and make you more productive. (click) (click) Pack a healthy lunch. It should include: A lean protein (meat or plant based) A whole grain Veggies & Fruit. This will keep you full and energized throughout the day. (click) (click) Snack wisely. This is important because you don’t want to eat unneeded calories. Try snacking on fulfilling foods dates, figs, almonds, and fruit. (click) Next Slide
OAK PARK FIT EVENTS
Free Meditation Classes
40th Annual Frank Lloyd Wright Races
Oak Park Cycle Club Show & Go Group Bike Ride
Farmers Market
Oak Park Runners Club Saturday & Monday Morning Fun Run
Tai Chi Classes
Visit OakParkDistrict.com & Meetup.com for more info
Presenter
Presentation Notes
There are many events near you that will allow you to stay fit within the community of oak park. (Click) You can find these events on oakparkdistrct.com and you can even create your own by visiting on meetup.com. Take those 480 minutes and decide your fitness path. (click) Next Slide
NOW LETS GET MOVING
Presenter
Presentation Notes
(click) Now Lets Get Moving Thank You.
