Let’s talk about… why we exercise
Well known health benefits of exercise (1)
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Weight control
Reduce risk of cardiovascular disease
Strengthen bones and muscles
Reduce risk of type 2 diabetes and metabolic syndrome
Improve ability to do daily activities
Reduce risk of some cancers
Improve mental health, mood, and cognitive function
Increase chances of living longer
(1) Source: Centers for Disease Control
Let’s talk about… those last two
• According to John Ratey, exercise is important for
mood, impulse control, and self esteem
• Improve mental health, mood, and cognitive function
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Exercise makes you happy
Exercise helps you to focus
Exercise improves energy levels
Exercise helps you sleep better
• Increase chances of living longer
– Exercise adds years to your life
– Exercise also adds LIFE to your years (i.e., compression of
morbidity)
It’s all about perspective
• Is exercise an obligation… or is it a privilege?
• Is exercise something that you have to do… or
is it something that you get to do?
A couple thoughts on making
yourself a priority
• Ever wonder why the airlines always tell you to put
your oxygen mask on first?
• Hint: if you don’t take care of yourself first, you can’t
take care of anyone else
• Think about all of the things you do for others on any
given day; now ask yourself this: do you prioritize you?
• If you can’t honestly answer this with a resounding
“Yes!” I want you to start giving yourself permission to
put you first
• Putting yourself first is the best thing you can do for all
of those people who rely on you
Finding your “Why”
• We discussed at the start the fact that the benefits of
exercise are well known and much publicized
• And yet… most Americans fall well short of the physical
activity levels recommendations of the CDC(2)
• My recommendation? Find your “why;” if your why is big
enough, the “how,” “when,” and “where” are easy
(2)
60 minutes of activity per day for children and teens; 2 ½ hours of moderate aerobic activity plus two days of strength
training per week OR 75 minutes of intense activity plus two days of strength training per week OR a combination of the
two.
There’s no such thing as a bad “why”
Example whys:
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“To stay strong for my kids”
“To stay stronger than my kids”
“To look good naked”
“To be able to open the door at the shopping mall so I
can take my grandchildren out for an afternoon”
“To feel comfortable at the beach”
“To fit into my wedding dress”
“To have more consistent energy levels throughout
the day”
“To feel more confident”
What is your why?
Now that you know your why,
let’s talk about how.
Let’s talk about… how to work it in
First, a couple of basic tenets on which I hope
we can all agree:
• Get outside every day
• Make movement a family affair
• Exercise can – and should – be fun
• Just like there is no such thing as a bad “why,”
there’s no such thing as bad movement; ALL
movement is GOOD movement
“How to” at home
• Don’t drive if you can walk or bike
• Walk the kids to school or to the bus stop
• Schedule movement breaks into your routine
(work for 20 minutes, move for 5)
• Modify home office equipment: retrofit a stand
up desk or use a balance ball in lieu of a chair
• Incorporate functional movements into your
chores: lunge while vacuuming, row or press the
laundry basket
“How to” at home, cont’d.
• Instead of loading yourself up like a pack mule
(you know you do it too!) when carrying
groceries from the car to the house, carry a
single bag at a time and make multiple trips
• Jump rope or do push ups or core work during
TV commercials
• Dance!
The dreaded witching hour
• What is the witching hour?
• Suggestions for coping with it:
– Yoga for kids on-demand (10 – 12 minutes each)
– Red light, green light, purple light (purple light
means dance)
– Before dinner “tramp time”
– Mat time (forward rolls, downward dog, sun
salutations)
“How to” at work
• Take advantage of the gym at the office
– Before work
– Lunch
– After work before going home
– For movement breaks
• Run the stairs at lunchtime (my personal
favorite)
• Walk around the building at lunch
• Always take the stairs instead of the elevator
“How to” at work, cont’d.
• Do bodyweight exercises in private office
space (push ups, core work, resistance bands)
• Schedule “walking” meetings instead of sit
down meetings
• Organize social/team building activities
around movement instead of dinners or happy
hours (company sponsored softball or kick ball
team, bowling, go to a ropes course)
• Isometric exercises can be done anywhere
“How to” away from home
• To the extent possible, stick to a schedule
• Pack a jump rope, resistance bands, tennis shoes
(if driving, take bigger equipment: bicycles,
kettlebells, etc.)
• Use the hotel gym
• Stay on an upper level and take the stairs (better
yet: race the elevator)
• Stay at a hotel with an indoor pool (with
generous hours)
• Run down the corridors (the Gaylord, anyone?)
“How to” away from home, cont’d.
• Investigate a new city by walking/biking; use
public transportation when possible
• Plan morning and afternoon activities that
require movement
Building your toolbox
• Your body is the most powerful tool you own if
you know how to use it
– Squats, lunges
– Push ups, pull ups, inverted rows, planks
– Old school calisthenics
• The neighborhood playground
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Traverse the monkey bars (Can’t let go? Hang)
Use a swing for inverted rows
Use the slide for push ups
Single leg dips around the perimeter
Building your toolbox, cont’d.
• Other inexpensive (or free) tools to promote
movement:
– A gallon of milk weighs 8 pounds; a half gallon
weighs 4 pounds; a soup can weighs 1 pound:
press it, pull it, curl it
– Squat with your kids on your back or front
– Play “airplane” with your kids
– Use a poker chip system for screen time
– Set up an obstacle course in your backyard or a
small circuit in your family room
More on building your toolbox
• Inexpensive to moderately priced tools:
– Jump rope
– Resistance bands
– Pedometers for everyone
– Mini rebounder/trampoline
– Weighted hula hoop
– An old tire and a sledgehammer
Larger investments
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Dumbbells, kettlebells, barbells
Cardio equipment (bike, treadmill, elliptical)
Gym membership/personal trainer
Battling ropes
Sleds/prowlers
It’s good to have goals
• Goals should be SMART
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Specific
Measurable
Achievable
Realistic
Timely
• Consider setting process goals in addition to/instead of
progress goals
• Have both macro and micro goals that support them
• Include your family and social network when establish goals
• Write them down
Reward yourself
• Convert your swear jar to a tip jar and tip
yourself $1 every time you exercise; when
you’ve earned $100 in tips, treat yourself to
new shoes, workout clothes, etc.
• Set a target for reaching process goals
(example: 20 workouts in 30 days); when you
reach them, celebrate by going to a movie,
having a pedicure, etc.
Questions?