Ditch the excuses: Strategies to jumpstart your exercise routine
Get ready for some fun… We’re glad you’re here!
Your moderator… Kris Caldwell Sr. Marketing Specialist PeaceHealth
Getting to know you… Polls throughout the webinar For sound quality, everyone is muted Type questions or comments any time Technical difficulties? Click the help button
Winner, winner... One lucky winner at the end of the call will receive a free Fitbit.
Your speaker… Dr. Lorne Bigley – Family Medicine specialist – Electronic medical record expert – Avid photographer – Diehard fan of Oregon Ducks
An overview of today’s session… 20 reasons to exercise Types of exercise 5 strategies to start Tips for sticking with it Q & A
Poll: How often do you exercise now? Seldom, if ever 1-2x month 1-2x week 3-6x week 7x week
Past failures Too cold No place to do it Other duties Excuses to not No time Boring Exercise Too dark Too expensive Too tired Hate to sweat Too wet Too painful
20 reasons to exercise
Reasons to Exercise In no particular order 1. Control weight 2. Decrease bad cholesterol 3. Increase good cholesterol 4. Improve blood pressure
Reasons to Exercise 5. Decrease or manage disease Heart disease Diabetes Depression Cancer Arthritis COPD 6. Boost Mood 7. Improve energy & reduce fatigue
Reasons to Exercise 8. Improve sleep 9. Improve sex life 10. Promote fun
Poll: Which does NOT increase brain cells? Exercising Eating blueberries Drinking alcohol (5+) Eating dark chocolate None of above
Reasons to Exercise 11. Reduce cognitive decline 12. Boost brain power 13. Boost creativity
Reasons to Exercise 14. Improve self esteem 15. Promote productivity 16. Reduce addiction
Reasons to Exercise 17. Reduce frailty in old age 18. Increase bone density 19. Reduce falls 20.Model it for others
Types of exercise
4 types = different benefits Aerobic Resistance Balance Flexibility
Poll: What’s your favorite type of exercise? Type your answers in the chat
What counts as exercise? – Walking or jogging – Pilates – Resistance training (bands) – Isometrics – Weights – Swimming – Water aerobics – Paddling – Dancing – Even gardening & housework count – And much, much more
5 Strategies to start
5 strategies to start 1. Set your mind to it – Review benefits – Resolve 2. Set goals – NOT related to weight
5 strategies to start 3. Make a plan – Daily, weekly, monthly – Build in variety 4. Prepare for success – App or device (if desired) – Gear
5 strategies to start 5. Build accountability – Make a bet – Get a partner – Join a class or team
If you have health issues – Start slowly • Same time every day • Goal 10 minutes/day for Talk lk to your doctor for a 3 weeks custom pla lan rig ight for you. – Start easy • Pay attention to how you feel • Dizzy or out of breath, slow down/stop
Work toward fitness Once it’s habit after 3 weeks – Increase goal to 30-60 min./day Prevent injuries Add variation – Try other types of exercise – Cross training
Measure your fitness Get pulse rate up – Max heart rate = 220 beats per minute minus age in years – Target goal = 60-70% of maximum
Target rate example For generally healthy 50-year-old Ma Maximum um = = 220 minus 50 = 170 beats per minute Target get rate ate = 60-70% of maximum 170 x .6 = 102 170 x .7 = 119 Target rate for exercise = 102-119
How to tell if you’re fit 1. Measure -- heart rate – during exercise – after resting 2 min. • rate should drop 15-25 bpm • If <12 bpm, you’re not fit Tip: count for 6 sec. & multiply by 10
How to tell if you’re fit 2. If you can walk 1 mile* in 14 min. * flat
Tips for sticking with it
Tips to keep up your routine Notice the difference Keep successful strategies Change what’s not working Share successes Reward yourself
Poll: What keeps you motivated? Type your answer in chat
One last thing… What ONE thing can you do TODAY to move more?
Q & A
Congratulations to… Winner of our Fitbit package is…
Thank you… Recording of today’s session will be available soon Please take the survey….
PeaceHealth is here to help peacehealth.org/healthy-you
Recommend
More recommend
