2009 2010 NIH Wellness Lecture Series Focus On

2009 -2010 NIH Wellness Lecture Series: Focus On You! Fitness in Today’s World: How to Incorporate Fitness into a Busy Lifestyle Kelly Janes, CPT, SPT NIH R&W Fitness Center Marymount University October 14 th, 2009

Presentation Outline n Diet Modifications n Exercise Tips n Exercise At The Office n Secrets for success

Lose More Weight n 1 pound = 3, 500 calories 1 n To lose 1 pound a week need to create a 500 calorie deficit a day in your current diet n This is best accomplished through the combination of both diet and exercise n Be Careful: Losing too much weight too fast actually lowers your immune system and predisposes you to illness

Diet Tips n Breakfast – The most important meal of the day – Studies show that men and women who consume breakfast on a regular basis on average weigh less than those who don’t. 2 n Lunch – Bring a bag lunch! You’re likely to eat less and eat healthier. n Dinner – Cook dinner rather than eating take out or microwave meals n General Tip: – Strive for 5! – Foods lower on the Glycemic index are better at reducing cholesterol and blood pressure and help you burn more fat while you work out. 2 – 50 -60% carbs, 12 -15% protein, less than 30 % fat. 3

Exercise Tips n General Exercise Principle: – 30 minutes of cardio 5 -7 days/week 3 – Resistance Training 2 -3 days/week 3 n Vary Up Cardio – 10 Minutes biking – 10 Minutes walking – 10 Minutes Elliptical n Burn More Fat: – You burn more fat with longer duration, lower intensity workouts than you do with shorter duration, higher intensity workouts 4 Image from: http: //www. healthstylesexercise. com

Exercise At The office! n Cardio: – Take the stairs instead of the elevator – Walk around the building for 10 minutes 3 X a day n Resistance Training: – Belly button tucks – Scapula squeeze – Desk push up n Stretch: – Upper trap stretch – Triceps stretch – Pec stretch Image from: http: //alt. coxnewsweb. com

Stretch At The Office Pectoral Stretch Trap/Levator Stretch Triceps Stretch Image from: www. dimensionsofdentalhygiene. com Image from: www. bodyosteo. com Image from: www. 123 rf. com/stock-photo/tricep. html

Secrets for Success n Common Them: Excuses and How to Avoid – “I’m too tired” – “I’m bored” – “I don’t have the time” – “I need motivation and can’t afford a trainer” n Make Exercise a habit!

Lifelong Benefits of n Reduces 3 Exercise the risk of all cause mortality n Lowers high blood pressure and high cholesterol n Boosts mood and provides energy n Reduces the risk of musculoskeletal injury n Helps you “feel good” overall!

Get The Ball Rolling n Join a gym! n Get a workout buddy! n Practice safe exercise!

References: 1. ) Shay L, Shobert J, Seibert D, Thomas L. Adult weight management: translating research and guidelines into practice. J Am Acad Nurse Pract. 2009; 21(4): 197 -206. 2. ) Stevenson E, Astbury N, Simpson E, Taylor M, Macdonald I. Fat oxidation during exercise and satiety during recovery are increased following a low-glycemic index breakfast in sedentary women. J Nutr. 2009; 139(5): 890 -897. 3. ) Nelson M, Rejeski J, Blair S, Duncan P, Judge J, King A, Macera C, Castaneda-Sceppa C. Physical activity and public health in older adults: recommendation from the ACSM and AHA. Circulation. 2007; 116: 1 -10. 4. ) Achten J, Gleeson M, Jeukendrup AE. Determination of the exercise intensity that elicits maximal fat oxidation. Med Sci Sports Exerc. 2002; 34(1): 92 -97.