MOVE WEIGHT MANAGEMENT PROGRAM FOR VETERANS Session 12

MOVE! WEIGHT MANAGEMENT PROGRAM FOR VETERANS Session 12 Pump Up Your Physical Activity HOW ARE THE ACTIVITY LOGS GOING? * We are Three Quarters of the Way through the Series New Mexico Va health care System

MOVE! Physical Activity Claudia Segura, PT, DPT, GCS Physical Therapist Ex. 5280

MOVE! Progressing My Exercise Program � What have you done to progress your physical activity? � When exercises feel easy, think of new ways to make them challenging ◦ Add more weight/repetitions ◦ Stand rather than sit ◦ Challenge balance by placing one foot in front of the other, rather than side-by-side

MOVE! Abdominal Muscles � Core muscles=the area around your trunk and pelvis (hips) � Center of gravity is located at your core � Almost all movement involves the core � Weak core causes poor posture, lower back pain, and increased risk of injury

MOVE! Core Muscles � Benefits of a strong core: ◦ ◦ Increased protection and back support Controlled movement Improved balance Improved stability � Strengthening requires regular, proper exercise of your body’s core muscles

MOVE! � To Core Muscles locate your deepest abdominal muscle, cough once � The muscle contracting is your transversus abdominis � Keep this muscle contracted while doing each core exercise, and the rest of your core muscles get a workout, too � Don’t hold your breathe! � Coordinate your breathing with the tightening of your abdominals to get the max benefit

MOVE! Core Exercises: Plank

MOVE! Core Exercises: Crunches

MOVE! Core Exercises: Toe Touches/Hip Raise

MOVE! Core Exercises: Heel Touches/Russian Twist

MOVE! Core Exercises: Modified V-Up

MOVE! 5 Minute MOVE! POSTURAL AWARENESS: Stand with feet about shoulder-width apart, arms relaxed by sides. Place one hand lightly on belly, just above navel. For those sitting: Sit with both feet flat on the floor, knees bent to 90 degrees, back not touching the seat behind you. Gently roll shoulders back, as if standing almost at attention. Imagine there is a string at the top of your head, lifting you gently upward, but do not tilt your head backward. Feel your abdominal muscles tighten as you are lifted upward. Slowly march in place while keeping some tension on the abdominal muscles and maintaining your lifted posture.

MOVE! How Can I Be Active Inside? � Put on some music and dance! � Do strength exercises at home ◦ Use dumbbells, kettlebells, body weight � Walk around the mall � Exercise with a fitness program on TV � Stretch

MOVE! How Can I Be Active Inside? � Use an exercise DVD � Go to the gym/community center � Do indoor activities such as racquetball, tennis, roller-skating, bowling

MOVE! � Dance � Get Exercise Is Fun! the whole family involved � Walk at a park � Walk with others � Find a beginners exercise class that you might enjoy � Do housework or yard work

MOVE! � Go Exercise Is Fun! bicycling with family or friends � Check out your local community center for events � Play golf ◦ Carry your clubs to burn more calories or use a pull cart � Rent a kayak or bicycle for the day

MOVE! Staying Motivated � Set ◦ ◦ ◦ SMART goals Specific Measurable Achievable Relevant Timely

MOVE! � Schedule Staying Motivated activity as part of your regular routine � Find a support system ◦ Friends, family, group exercise � Log your progress � Use a pedometer/odometer � Consider a trainer � Use music and TV fitness programs � Do a variety of activities � Have fun!

MOVE! � Wear Cold Weather Exercise layers � Wear a hat to avoid losing heat through your head � Protect your feet ◦ Insulate them with warm socks and keep them dry � Protect your hands by wearing gloves/mittens � Precautions: ◦ Beware of slippery/wet sidewalks ◦ Warm up properly before increasing the intensity of your exercise

MOVE! Cold Weather Exercise � Drink-up ◦ Drink before you feel thirsty ◦ If you feel thirsty, you’re already dehydrated ◦ Bring water with you ◦ Chapped lips=drink more water � Do not overdo it � Cold is a stress on the body

MOVE! � Take Warm Weather Exercise extra care when exercising in warm weather � Exercise in the early morning/evening � Rest frequently � Drink plenty of water � Avoid beverages with alcohol or caffeine because they cause dehydration

MOVE! � Wear Warm Weather Exercise light, loose-fitting clothing made of breathable fabric in light colors � Choose shady areas when possible � Use sunscreen, hats, and sunglasses � Precautions: ◦ Listen to your body ◦ STOP if you feel chest pain, short of breath, dizzy, lightheaded, weak, very fatigued, nauseated, or that your heart is pounding ◦ Get to a cool place immediately

MOVE! “Homework” for the Week: � Behavior: Identify weight-related problems and work through the steps � Nutrition: Keep a food log everyday. Keep Pushing ! ◦ Reflect on what diet changes are working for you. ◦ Which changes can you stick with long term? � Physical Activity: Keep a daily activity log ◦ Try something new (balance training and/or core activities)

MOVE! � See you next week! Same time, same place � Next weeks topic: “Dust Yourself Off”