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Should I EXERCISE?

Ashley Wagoner
BS Dietetics, NASM-CPT

USE IT OR LOSE IT!
Not in mood

Embarrassed

Unsure of exercise

Pressed for time

Too cold or too hot

Conflicting priorities


60% not regular active

29% not active

90% need more physical
activity

Just 30mins/day to gain
health benefits
Benefits of Exercise
Right track

Controls weight

Increase energy

Cope with stress

Self-image/confidence

Social networking

Reduce depression &
anxiety


Enhance psychological
well-being

Reduces premature
Death
Heart disease, cancer,
diabetes

Reduce risk of Type II DM,
High BP, Colon CA, Stroke,
obesity, osteoporosis

Build and maintain healthy
bones, muscles, and joints

What is Physical Fitness?
Skilled-Related
Speed

Power

Agility

Balance

Coordination

Reaction time

Health-Related
Flexibility

Body Composition

Muscular strength

Muscular endurance

Cardiorespiratory
endurance

ACTIVITY PYRAMID
Typical Exercise Workout Routine
Warm-up
5-7mins* cardio
5-10mins stretching
Conditioning
30-45mins
Individual exercises based on
goals
Cool-down
5-15mins till HR lowered
5-10mins stretching
Cross-training
Reduce injuries/continue
through injuries

Develops higher level of
fitness

Adds variety/ prevent
boredom

Enhance strength &
endurance



What do I want?...

Where shall I begin?...

Where Am I in Fitness?...

What does my schedule involve?...




Ways to incorporate Daily Exercise
Moderate activity: 150calories /day=1,000/wk lost
Sports
Cycling
Dancing
Swimming
Rollerblading
Pushing stroller
Shoveling snow
Raking/gardening
Washing windows
Waxing/washing car



Walking 1.5miles
Small bouts during
commercials



The more you need or want something, the
more you must change your behavior and
actions to reach a goalto take you places!


BUT HOW?
Discovering Motives
Activity/food log
Pedometer
Start slow, better than no
start
Settings: Fitness centers,
Parks,
sidewalks/neighborhoods,
fields, trails
Structured programs
Invite a friend to join
Before/after pictures post
6months
Family Hx


Family Hx
Personal accountability
..HS/college picture
find somebody who
won't let you talk your
way out of something
difficult
Schedule enjoyable
exercise to daily plan
trails, cycling, fitness
classes
All about

Attitude & Mind-Set
Positive self-talk/thoughts



Supportive support system




Getting active & proper eating habits
Plan It!
S- specific

M-measureable

A-Achievable

R-Reward

T-Time-defined



The difference between a successful person
and others is not a lack of strength, not a lack
of knowledge, but rather a lack of will.

Vince Lombardi, Green Bay Packers coach