BRIDGESWORKSHOP_TEEN_Fitness.txt

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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? 


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