MOVE WEIGHT MANAGEMENT PROGRAM FOR VETERANS Session 6

MOVE! WEIGHT MANAGEMENT PROGRAM FOR VETERANS Session 6 (Get Fit for Life) HOW ARE THE ACTIVITY LOGS GOING? New Mexico Va health care System

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

MOVE! Lifestyle vs. Planned Physical Activity � Give some examples of physical activity ◦ Are they planned/programmed? ◦ Work or lifestyle activity? � Programmed, lifestyle, and work physical activity all build upon each other � They help meet physical activity goals, reduce boredom, and challenge both mind and body

MOVE! Programmed: Walking, jogging, swimming, bicycling, sports, resistance training Work: Lifestyle: Take the stairs, stand up while on the phone, walk during lunch/breaks Walk the dog, mow the grass, chop wood, wash the car, clean the house

MOVE! Activities to Fit Your Lifestyle � Think of all the ways you can be active during your day � Park at the far end of the parking lot � Walk briskly while shopping at the mall � March in place during TV commercials � Stretch/perform chair exercises while watching TV � Can you think of any other ways?

MOVE! � Do Strength Activity not strain yourself � Be safe, use deliberate movement ◦ Avoid jerking or thrusting weights into position or “locking” the joints in your arms and legs. This can cause injuries. Use smooth, steady movements � Don’t hold your breath during strength exercises � If you have had your hip or knee joint replaced, check with your doctor to see if there are some lower body exercises that you should skip � Exhaustion, sore joints, and unpleasant muscle pulling are not normal. These problems mean you are overdoing it.

MOVE! Strength Activity � Start with your own body weight and gradually increase the amount of weight used � Get creative and use things in your home like milk or water jugs filled with sand or water, or socks filled with beans and tied shut at the ends � You can also use free weight or equipment

MOVE! Strength Activity � How Much, How Often ◦ Do strength exercises for all of your major muscle groups at least twice a week, but no more than 3 times per week. ◦ Don’t do strength exercises of the same muscle group on any 2 days in a row. ◦ Do 8– 12 repetitions in a row. Wait a minute, and then do another “set” of 8– 12 repetitions of the same exercise ◦ Review handout page on 5 -16 for sample exercises.

MOVE! 5 Minute MOVE! 1. Stand up and march in place for 2 -3 minutes. If they cannot stand, invite them to lift their knees while seated, as if marching. 2. HAMSTRINGS: Sit in chair and extend one leg forward. Keep the knee straight with the toes pointed up. Gently lean forward toward your toes. Take a deep breath in and let it out slowly. You should feel a stretch in the hamstrings and calves. Repeat the exercise on other leg. https: //www. media. eo. va. gov/move/MP 4/SMG 0 5/SMG 05_PAB_Hamstring_Stretch. mp 4

MOVE! How can I be more physically active and enjoy it? � There are many ways to be physically active without doing what you might consider “a workout” or “exercise. ” ◦ ◦ ◦ ◦ ◦ Go walking with others Dance Find a beginner’s exercise class that you might enjoy Go bicycling with family or friends Check out your local community center for upcoming events Play golf. Carry your clubs to burn more calories or use a pull cart Rent a kayak or bicycle for the day Hiking gardening

MOVE! Step Conversions for Physical Activity � While walking is the most popular form of physical activity, many of us enjoy mixing it up and trying new things. � Use this as a resource when completing your Food and Physical Activity Diary. � Those who are active and use activities that they enjoy to accomplish goals are more likely to stick with a regular physical activity routine � See handout on page 20

MOVE! How do I handle barriers? �If being active is so good for us, why is it that many of us are not as active as we could be? �Have you developed a physical activity habit. �Do you schedule time for physical activity on a regular basis?

MOVE! � Ever How do I handle barriers? feel like something always gets in the way of doing physical activity? � Here are some common barriers ◦ Self-conscious about your weight and being seen by others Start at home or join a men or women only gym ◦ Had little practice or a bad experience with physical activity in the past Start slowly with something that you like, walking with a friend, taking a dance class

MOVE! How do I handle barriers? � Not in the mood to exercise or have little motivation ◦ When you exercise, your mood almost always improves. Once you start moving you usually become motivated to do more because it makes you feel good and increases energy. � Can’t find the time to be physically active ◦ Every bit of activity helps. Spreading exercise over the day in several 10 -minute bouts works just as well as exercising all at once. � Are you afraid of getting hurt ◦ Learn how to warm up and cool down to prevent injury. Choose activities that are appropriate for you

MOVE! � Your “Homework” This Week: � Behavior: Identify weight-related problem and work through the steps. � Nutritional: Keep a food log everyday. � Focus on fast food/restaurant dining &/or celebrations meals this week. � Physical Activity: 1. Keep an activity log daily. 2. Add 10 extra minutes of activity a day

MOVE! � See you next week same place, same time! � Next weeks topic is: “Manage Stress and Hunger”

Mindful Moment