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Exercising at Home – How to Fit It In

True or False

You don't have to train like a marathon runner to become more physically fit.

True

• You don't have to train like a marathon runner to become more physically fit.

True or False

Exercise programs do not require a lot of time to be very effective.

True

• Exercise programs do not require a lot of time to be very effective.

True or False

All exercises give you the same benefits.

False

• All exercises do not give you the same benefits.

True or False

It doesn't take

a lot of money or expensive equipment to become physically fit.

True

• It doesn't take a lot of money or expensive equipment to become physically fit.

True or False

To help stay physically active, include a variety of activities.

True

• To help stay physically active, include a variety of activities.

Today

• Benefits

• Recommended Time

• Exercising at Home

• Overcoming Barriers

• Resources

Benefits to Exercise• Lower heart rate and blood pressure

• Increase HDL and lower LDL and TG

• Possibly prevent some types of cancer

• Slows bone loss (osteoporosis)

• Reduce total body fat and intra-abdominal fat

• Improve glucose tolerance and diabetes

• Increase energy

• Improve mood

• Decrease Stress

Fitness Break!

• Stand up and walk in place

• Wall pushups

Role with Weight Management

• Without regular exercise, regaining the weight lost is more likely.

• With regular exercise, weight loss is more likely to be maintained.

How much?

Adults need at least… • 150 minutes of moderate

intensity aerobic activity every week OR

• 75 minutes of vigorous intensity aerobic activity (jogging or running) OR

• An equivalent mix of moderate and vigorous intensity aerobic activity

AND…• Muscle-strengthening

activities on 2 or more days a week that work all major muscle groups

Just Ten Minutes

• As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time, you will reap the benefits.

• Try going for a 10-minute brisk walk, 3 times a day, 5 days a week. This will give you a total of 150 minutes of moderate-intensity activity.

Fitness Break!

• Stand up and walk in place

• Squats

At Home Workouts

• Comfortable, supportive pair of sneakers

• Comfortable clothing

• Mat for stretching

• Exercise bands/tubing

• Jump rope

• Free weights

• Cardio machine (treadmill, elliptical, bike)

What can you do?

• Walking

• Stair climbing

• Jumping Jacks

• Pushups (knees, wall)

• Sit Ups/Crunches

• Leg Lifts

• Jogging in place

• Squats/Lunges

• Dancing

• Step exercise

• Light weight lifting

Visit Marathon Health ePortal for exercise examples

Light Weight Lifting

• Don’t have free weights?

• Use common household items

– Canned goods

– Laundry detergent bottles

– Water bottles

Barriers to Exercise

• Busy work schedule

• Physical limitations

• Lack of

– Motivation

– Support

– Variety

• Cost

Overcome the Barriers

• Busy work schedule – schedule time in your calendar for exercise

• Physical limitations – learn how to modify activities to fit your needs

• Lack of

– Motivation – set a healthy reward

– Support – find an exercise buddy

– Variety – know your options

• Cost – you don’t need a lot of money to get started!

Now What?

• What can you do today?

• Take the long way back to your workstation!

We can help!

• Call to schedule an appointment to work on your health goals.

Resources

• Marathon eHealth Portal

– www.marathon-health.com/myphr

– Wellness Tab – Exercise Plans, Cardio Log, Exercise Examples, etc.

• Centers for Disease Control and Prevention (www.cdc.gov/physicalactivity)

• National Institutes of Health (www.nhlbi.nih.gov)

• American Council on Exercise (www.acefitness.org)

• American College of Sports Medicine (www.acsm.org)