5/11/2011
Read by Margeaux Schoofs, Pharm.D.
2011. CreativePharmacist.com. All Rights Reserved.
Objectives
Know the benefits of exercise
Get started with a realistic plan for exercising
with a busy schedule
Discuss some tips to long-term success
What are My
Blood Pressure Goals?
The American Heart Association (AHA) defines
blood pressure as:
– Normal: less than 120 / 80 mmHg
– Pre-hypertension: 120-139 / 80-89 mmHg
– Hypertension: 140/90 mmHg or higher
What are My
Cholesterol Goals?
The American Heart Association (AHA)
defines blood cholesterol as:
– LDL (Lousy Cholesterol): Less than 100
– Total Cholesterol: Less than 200
– HDL (Healthy Cholesterol):
Men: greater than 40
Women: greater than 50
Today’s Topic:
EXERCISE ON A
BUSY SCHEDULE
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5/11/2011
Consequences of Inactivity
Benefits of Exercise
Boosts energy and lifts your
mood
Decreases stress and worry
Helps you sleep better and
lose weight
Strengthens the heart and
bones
Helps you lower your blood
pressure, raises your good
cholesterol, and controls
your blood sugar
Obesity
• 65% of American adults are overweight or obese
• Can cause an increase in chronic diseases, such as
diabetes
• Can increase joint pain and back pain
• Increases the risk for depression, cancer, sleep
disorders, and breathing problems
Increases the risk for heart attacks and strokes
Recommended Exercise Goals
150 minutes per week of moderate exercise
• 30 minutes, 5 days a week
What is exercise?
• Anything that gets you moving,
burns calories, and works up a sweat
Intensity of Exercise
Light Exercise: You can sing while you’re
exercising
Moderate exercise: You can talk while you’re
exercising, but you can’t sing
Intense exercise: You can’t talk easily or sing
while you’re exercising
Ask your doctor before you begin exercising!
Tips for Exercising
on a Busy Schedule
Rethink Your Definition of Exercise
Try exercising in smaller increments several
times per day
• Exercising 10 minutes, three times per day, is just
as effective
• Try working out 10 minutes before work, at
lunchtime, and after work
Don’t think of it as exercise…think of it as
simply increasing your activity level
Take the stairs when possible and park far from entrances
Exercise with a partner
Keep small weights or exercise bands near your desk or couch
Get up and move during every TV commercial
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5/11/2011
Make Sure to STRETCH
Strength and Band Exercises
Stretch as much as possible
– Raises your heart rate
– Decreases your risk for injury
– Relieves muscle tension and stress
Add a 5 minute stretch to your
morning routine, on your coffee
break, or at lunch
Count steps
Best for stamina and
flexibility
Resistance exercises with
bands, weight lifting, yoga
Try sit-ups and push-ups in
the morning and evening
– Aim for the ultimate goal of 10,000
steps per day and use a pedometer
What if I know I won't be able
to make it for 30 minutes?
Start low, go slow
Remember, you will also experience benefits
if you divide your time into two or three
segments of 10 -15 minutes each day
What if I cannot walk?
What if I have bad knees
or a bad back?
Focus on non-impact exercise, which raises
your heart rate without causing strain on
certain parts of your body
Swimming, water aerobics, yoga, cycling
What if I don’t have time to exercise?
• MAKE the time. 30 minutes a day means one less TV show,
that is IT.
Don’t use it as an excuse to not exercise!
What if I don’t like to exercise?
Chair Aerobics
What if I don’t live in a safe neighborhood and
cannot walk outside safely?
• Find an activity you DO like to do. There are so many!
Resistance Bands
• Chest Press
• Rear deltoid row
• One-armed lateral raise
• Join a gym or walk with a friend every morning in a safe,
public park.
What if I don’t have the energy to waste
exercising?
• Exercising will GIVE you MORE energy.
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5/11/2011
Getting Started
First… TALK WITH YOUR DOCTOR
Choose an exercise that you enjoy
Exercise with a Partner or Group
Motivation and accountability
Set a goal as a team
Reward yourself when you reach your goal!
Invest in good footwear
Stay hydrated!
Let’s Review
• Dinner and a movie with your exercise group
• New workout clothes or shoes
Tell everyone about your goals!
Are you ready to improve your blood pressure?
…lower your cholesterol?
Take a minute to set your goals right now!
…lose weight?
Goal: 150 minutes of exercise each week
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How are you going to exercise?
What days are you going to take off each week?
What is your reward when you reach your goal?
What is your biggest obstacle? How will you
overcome it?
Need a health coach to partner with you?
Partner with your Pharmacist
to improve your health!
Wellness Kit
Get the information and tools you need to
monitor your progress
Get encouragement and accountability as your
pharmacist partners with you to reach your health
goals
Each Wellness Kit contains:
‘Healthy Heart Club’Pedometer
Body Measurement Tape
‘Healthy Heart Club’Gym Bag
How does it work?
Your pharmacist becomes your personal
health coach
Partner with the most trusted healthcare
professional
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