Bridges to the Future Transitional Care Program Fitness Important Information •The information in this presentation is offered to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. •Always seek the advice of your physician or other qualified health provider prior to starting any new treatment, dietary change or exercise program, or with any questions regarding medical conditions or information in this workshop. •While Norton Healthcare, Inc., has attempted to ensure the accuracy of this information, it makes no representations or warranties, expressed or implied, as to the accuracy or completeness of the information reported. Important Information •Norton Healthcare, Inc. assumes no legal liability or responsibility for any errors, omissions or damage resulting from the use of information in this presentation. • This information does not offer any guarantee regarding services that Norton Healthcare, Inc., provides patients. •Links to other sites and references to other organizations do not imply an endorsement by Norton Healthcare, Inc., which does not have responsibility for such sites or organizations. • By attending this workshop, you acknowledge that you understand, consent to, and abide by these limitations and disclaimers. Staying Active is Vital to Your Health Staying in Shape: Get advice from your doctor before starting any new exercise programs or other strenuous physical activities. Enables you to become healthier Increases chances of living longer Helps you feel better Reduces the chance of becoming depressed Allows you to sleep better at night Helps you stay in shape and look healthier Builds stronger muscles and bones Helps you maintain a healthy weight Opens doors to meet new friends Allows you to have fun Benefits of An Active Life 1. TIME: I don’t have enough… 2. MONEY: I don’t have enough… 3. ENERGY: I don't have enough…. 4. ATHLETIC ABILITY: I don’t have enough… 5. MOTIVATION: You get the picture! Top 5 Excuses for Not Exercising: A person who has a very inactive life and doesn’t get enough exercise is leading a sedentary lifestyle. Being a couch potato can greatly increase risk of heart disease and other health problems. Couch Potato = Sedentary Lifestyle FYI: Playing Video Games is NOT Exercise! Sure, some people say they burn off calories playing video systems such as Wii. But do you really want to risk turning out like this? When you are not physically active, you are more likely to experience severe health problems such as: Obesity Heart attacks Type 2 Diabetes High Blood Pressure Other Health Problems Being Inactive is Dangerous! America's Sedentary Epidemic Face the Facts: The average American adult spends 56 hours staring at screens on computers, TVs and other digital devices. - Study by the Institute for Medicine and Public Health Obesity Heart attacks Type 2 Diabetes High Blood Pressure Other Health Problems Exercising Reduces Risk Of: Top 5 Solutions to Lame Excuses for Not Exercising SOLUTION 1: MAKE THE TIME! Grab 10 minutes of exercise anywhere and anytime you can. Lame Excuse 1: Not Enough Time SOLUTION 2: FIND FREE FUN! You don't have to join a fancy fitness center or buy expensive equipment to be active & stay fit. Lame Excuse 2: Not Enough Money SOLUTION 3: IMPROVE ENERGY BY EXERCISING Exercise can actually boost your energy levels and metabolism – the rate at which your body burns calories! Lame Excuse 3: Not Enough Energy SOLUTION 4: BE ACTIVE YOUR OWN WAY! Find physical activities you enjoy that match your skills, whether it’s cycling, swimming, walking around the neighborhood or yoga. Lame Excuse 4: Not Athletic SOLUTION 5: IMPROVE YOUR MOTIVATION Exercising can actually help you improve your focus and make you more determined to accomplish your goals. Lame Excuse 5: Not Motivated Exercising Benefits ALL of Your Body Including your brain! Physical activity produces endorphins, natural chemicals that help you relax & boost your mood. Sports & Recreation Joining an amateur sports league such as a bowling league or local softball team can help you form new friendships, build strong bonds and stay in shape! How much activity do I need? To prevent weight gain, most people need about 60 minutes of physical activity on most days. To keep off lost pounds, many people need about 60 to 90 minutes of physical activity daily. Children and adolescents need 60 minutes of physical activity daily, or most days. For health benefits, physical activity should be moderate to vigorous. What Types of Exercise Do I Need? The three components to a well-balanced exercise routine are: Aerobic Exercise Strength Training Flexibility Training Aerobic Exercises Make your heart, blood vessels and lungs pump harder, which makes them stronger If you choose activities at a moderate level, do at least 2 hours and 30 minutes a week. If you choose vigorous activities, do at least 1 hour and 15 minutes a week. Aerobic Exercises Moderate Level: 2 ˝ hours weekly Biking on level ground Canoeing Sports where you catch and throw (baseball, softball, volleyball) Using a manual wheelchair Using hand cyclers (ergometers) Walking briskly Water aerobics Vigorous Level: 75 minutes weekly Biking faster than 10 mph Fast dancing Heavy gardening Hiking uphill Jumping rope Jogging or running Sports with running Swimming fast Aerobic Activities Talk with your doctor before starting. Slowly build up time for physical activities. The more time you spend, the more health benefits you gain. (In most cases. More later on that!) Mix moderate and vigorous activities to get the best benefits. Strength Training Exercises Examples: Push Ups, Chin Ups, Lifting Weights Do at least twice weekly. Exercises for each muscle group should be repeated 8 to 12 times per session. Can reduce your risk of strained and sprained muscles, back aches and other problems Examples: Martial Arts, Ballet, Gymnastics, Pilates Stretching for 10 minutes before & after your workouts is a great way to incorporate flexibility training. Flexibility Training Always use the proper sports equipment such as bike helmets. Never exercise through pain. Give injuries time to heal. If you ever get the feeling that your exercise is in charge of you rather than the other way around, talk with your doctor, a parent, or another adult you trust. Don’t Overdo It! Wait! What about my weight? Your "body mass index" (BMI) is based on factors such as height, weight, age and gender. There are many factors involved, but in general: BMI below 18.5 = Underweight BMI of 18.5 to 24.9 = Normal BMI is 25.0 to 29.9 = Overweight BMI of 30+ = Obese Keeping an exercise log can help you keep track. Make goals that are: Specific Realistic Staying Motivated What else do we need to know to make it to the finish line? bridges.jpg cv_65_25871 fda-logo_0 kystseal 9720442-seal-of-american-state-of-indiana-isolated-on-whiite-background Resources for Bridges Workshops CDC-HPV-Vaccine ICHP-1.jpg http://www.gwilliesuniforms.com/images/cms_net_co06.jpg wcot_logo ps Bove_AmericanHeartAssociationLogoColor HDI Logo