MOVE WEIGHT MANAGEMENT PROGRAM FOR VETERANS Session 3

MOVE! WEIGHT MANAGEMENT PROGRAM FOR VETERANS Session 3 (Be Active to Tip the Balance) HOW ARE THE ACTIVITY LOGS GOING? We will discuss how to keep the logs today New Mexico VA Health Care System

MOVE! Physical Activity Claudia Segura, PT, DPT, GCS Physical Therapist (505 -265 -1711) Extension 5280

MOVE! �How do you define physical activity?

MOVE! Physical Activity Guidelines: � � � 150 min (2. 5 hours) per week of moderate to intense physical activity leads to important health benefits For weight management, up to 300 min (5 hours) of moderate activity, OR 150 min of vigorous activity per week Strength activities at least 2 days per week. Moderate level=when you can talk but not sing during exercise Vigorous level=difficult to say more than a few words without pausing for a breath

MOVE! Physical Activity Guidelines: � Choose activities that you enjoy � Be active for at least 10 minutes at a time � Spread out activity over the week � Aim to be active at least 5 days, if not all days of the week

MOVE! How do I build up my physical activity? � Set goals � Start slowly � Add more once comfortable � Add vigorous activities � Moderate and vigorous activity each week is more beneficial � Review Your Activity Log

MOVE! Benefits of Physical Activity: � Helps manage weight � Reduces risk of coronary heart disease � Reduces risk of stroke � Decreases blood pressure � Reduces risk of colon cancer � Helps prevent and control diabetes

MOVE! Benefits of Physical Activity: � Better sleep � Strengthens bones, reduces pain, and helps prevent injury � Increases muscular strength and endurance � Increases flexibility and range of motion � Improves mood � Reduces stress and depression � Improves self-esteem

MOVE! How Do I Get Started? � Begin slowly � Increase everyday activities � Walk � Choose activities you enjoy � Add 10 min sessions of activity into your day � Recruit a buddy � Drink plenty of water

MOVE! 5 Minute MOVE! 1. Stand up and march in place for 2 -3 min • If you can’t stand, lift your knees while seated, as if marching 2. Arm and side stretch: From a standing position, bend your knees slightly • Gently pull your elbow behind your head as you bend from your hips to the side • Hold a mild stretch for 15 -60 seconds • Now, stretch the other side • Repeat at least 2 times

MOVE! How to prepare for physical activity: � Wear good fitting shoes ◦ Should be one thumb’s width of space between your longest toe and the end of the shoe ◦ The heel should not pinch or slip when you walk ◦ The shoes should bend easily at the ball of your feet just behind your toes

MOVE! Preparing for physical activity: � Warm Up ◦ 5 to 15 min � Stretch ◦ ◦ ◦ (See handout pages 15 -16) 5 to 15 min Avoid fast or jerky movements Stretch slowly and smoothly Stretches should not be painful Gentle stretching is best

MOVE! Resistance Tubes and Bands: � Great tools for strength training � Can be used at home, work, or while traveling � Important tip: Remember to keep your knees slightly bent, abdominals tightened, and to BREATHE � Review handout pages 17 -19

MOVE! Pedometers: � Why? ◦ Measured how many steps you take ◦ Plan, track, and reach physical activity goals � How to wear: ◦ Clip it to clothing ◦ Place in a pocket/bag that you carry or wear ◦ Use the leash and clip to avoid losing

MOVE! Pedometers do not measure… ‣ Walking for less than 10 steps or 10 seconds at a time ‣ Cycling, swimming, dancing, basketball, or tennis ‣ Distances covered with a manual wheelchair o Odometer/cyclometer

MOVE! Pedometers: � Increasing ◦ ◦ ◦ steps: Start at a comfortable level Gradually increase steps Create a weekly walking plan or schedule Record steps everyday Set goals that you can reach (SMART) Update goals every week � 10, 000 steps per day (~5 miles) meets the Physical Activity Guidelines

MOVE! Set SMART goals to increase your physical activity As your fitness improves, set new goals. Examples: “Every day this week I will walk briskly for at least 15 minutes. ” “I will take the stairs up to my office at least once each day that I am at work. ” Write them down: Goal one: Goal two:

Sample Activity Log

MOVE! How do I keep track? � Logging physical activity and calorie intake is the MOST important thing you can do to change your eating and physical activity behaviors. � Have you been logging your activity?

MOVE! “Homework” this week: � Behavior - reward yourself with something other than food � Nutritional - keep a food log everyday ◦ Focus on Portion Sizes this next week � Physical Activity ◦ Keep a daily activity log ◦ Set a goal to be active for at least 10 min per day for the next week

RECREATION HALL CAT IVIE, ADAPTIVE SPORTS THERAPIST CORY ARLING, RECREATION THERAPIST BLDG. 2

PROGRAMS OFFERED IN THE RECREATION HALL • Tai Chi • Guitar • Creative Writing • Shuffleboard • Pickleball • Fly Fishing • Boccia • Feldenkrais Method • Table Tennis • All Bikes Ride/Cycling • Foundations Training • Esperanza Bike class • Yoga • Choir • Billiards • Skiing • Art • Rock climbing • Adaptive Sports Programs like: cycling, skiing, sled hockey, and wheelchair basketball

NATIONAL VA EVENT • National Disabled Veteran Winter Sports Clinic-Snowmass, CO March 29 -April 3, 2020 • Golden Age Games-Anchorage, AK, June 5 -10, 2019, Madison, WI, June 22 -27, 2020 • Creative Arts Festival- Nationals Kalamazoo, MI Oct 28 -Nov 3, 2019, Local competition Feb 2020 • National Veterans Wheelchair Games- Louisville, KY, July 11 -16, 2019 • Summer Sports Clinic-San Diego, CA, Sept 15 -20, 2019 • National Disabled Veteran TEE Tournament- Iowa City, IA, Sept 8 -13, 2019

TO GET INVOLVED • Programs in the recreation hall are drop in unless otherwise noted. • For more information drop into the recreation hall • Call Cory x 4208 or Cat x 2030