getting more out of life with exercise!

Getting more out of life with

Exercise!Rene Urteaga, M.S., MBA

Rene Urteaga, M.S., MBA

• CEO RUWellness, LLC• Exercise Physiologist / Wellness Coach• Graduate Degree Exercise Science• Graduate Degree Business Administration• Various certifications in exercise & wellness

Outline• Today’s health crisis• Knowing your numbers• Nutrition guidelines• Physical activity• Demo• Q & A

We are in a Health Crisis

• Obesity rates continue to increase• Chronic diseases are increasing • We are exercising less frequently• Eating more calories per day• Eating higher fat diets• Consuming more sugar

Did you know?• Obesity has become the number one

health problem in the United States today

• The majority (68%) of Americans are either overweight or obese

• This trend is increasing everyday• Overweight-obesity and physical

inactivity are responsible for 1 out of every 10 deaths

2000

Obesity Trends* Among U.S. AdultsBRFSS, 1990, 2000, 2010

(*BMI 30, or about 30 lbs. overweight for 5’4” person)

2010

1990

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Why are we gaining so much weight?

• Working life – sitting or in front of a computer

• Food – abundantly available, especially fast food

• Our sedentary society – not moving around or getting enough activity throughout the day

Shedding the pounds• One pound of fat is equal to 3,500

calories• Adjust your diet to eat healthy – eat

less salad dressing to minimize calories

• Replace a candy bar with fruit

Increase Physical Activity

• You don’t have to run a marathon• Start off slow and increase physical

activity• Park farther away when possible• Take the stairs instead of the elevator

Avoid fad diets• They don’t work!• Adjust what and how much you eat• Incorporate physical activity into

your lifestyle

Body Mass Index• Measure of overweight and obesity• It estimates body fat• Relationship of weight to height

BMI Weight StatusBelow 18.5 Underweight18.5 – 24.9 Normal25.0 – 29.9 Overweight

30.0 and Above Obese

Body Mass Index

The Right Weight• To protect your health know your true

weight status• Be it healthy or not, it can be an

important risk factor for a number of chronic diseases such as:

• Heart disease• Cancer• Diabetes

Know your numbers• Its important to have your cholesterol

and blood pressure checked for overall health

• Knowing your numbers can help you take appropriate action towards health

• Not knowing your numbers can put you at harm and may cause consequences in the future

Cholesterol• Waxy, fat like substance that is found

in all cells of the body.• Your body needs some cholesterol • Your body makes all the cholesterol

you need

Total Cholesterol Level• Less than 200 mg/dl is desirable• 200-239 mg/dl is borderline• 240 mg/dl and above is high

LDL

• Also known as bad cholesterol• Main source of cholesterol buildup

and blockage in the arteries

LDL Cholesterol Level• Less than 100 mg/dl optimal• 100-129 mg/dl near optimal / above

optimal• 130-159 mg/dl borderline high• 160-189 mg/dl high• 190 mg/dl and above very high

HDL• Also know as good cholesterol• The good cholesterol that helps keep

cholesterol from building up in the arteries

HDL Cholesterol Level• Less than 40 mg/dl is a risk factor for

heart disease• The higher, the better• Greater than 60 mg/dl is considered

protective against heart disease

Triglycerides• Another form of fat in your

bloodstream• 150 -199 mg/dl - borderline• 200 mg/dl - high

Getting with your physician

• Your physician can have your lipid profile checked and go over your results with you

• If you need medical treatment your physician can go over your lifestyle or medication plan with you

Making healthier choices

• Over the last few decades people are eating more meals away from home

• The health of Americans has been impacted by this trend

Dietary guidelines for Americans

• Choose fruits, veggies, whole grains, and fat-free or low fat milk and milk products

• Include lean meats, poultry, fish, beans, eggs, and nuts

• Choose foods low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars

Serving size and portion control

• Unfortunately, Americans tend to ignore serving sizes

• Serving size important when trying to maintain healthy body weight

• Important to think about when eating out

• Drink more water instead of sugary drinks

Dinning out tips• Order an appetizer or side dish

instead of the entrée• Share dishes• Split items• Look for words that tell you the

portion is smaller: junior, small, petite

• Doggie bag food before you start• Stop eating when you are full

Healthy cooking methods

• Baked • Broiled • Grilled• Roasted• Steamed

Is exercise from daily activity enough?

• Evidence suggests that even low to moderate activities can have benefits

• If done daily can help lower risk of heart disease:

• Walking, stair climbing, gardening, yard work

• More vigorous exercise can help improve fitness of the heart and lungs

Aerobic Exercise• The body uses oxygen to produce the

energy for the activity• Examples: swimming, brisk walking,

running, jumping rope• Aerobic exercise can condition your

heart and lungs if performed at the proper intensity

• Recommended for at least 30 minutes 3-4 times a week, if not more

Strength Training• An effort performed against a

specific opposing force:• Body weight• Resistance band• Dumbbell

Stretching• A great way to prevent aches and

pains • Helps prevent injury from overuse

and repetitive motions• Warm up before you stretch• Stretch slow and controlled holding

15-30 seconds• Stretch one muscle group per day

Benefits of Physical Activity

• More energy• Helps in coping with stress• Improves self image• Resistance to fatigue• Helps counter anxiety and fatigue• Helps you to relax and feel less tense• Improves ability to sleep

Average calories burned by activity

• Bicycling 6 mph – 240 cal / hr• Bicycling 12 mph – 410 cal / hr• Jogging 7 mph – 920 cal /hr• Running 10 mph – 1280 cal /hr• Swimming 25 yards / min - 275 cal

/hr• Walking 3 mph - 320 cal / hr• Walking 4.5 mph - 440 cal / hr

Preparing to exercise• Before starting an exercise program

always go to your doctor and get checked

• Identify your barriers• Identify what type of exercise you are

going to participate in• Set your goals• Get motivated

Now lets Practice!• Everyone stand up!

3 Aerobic Exercises in 5 Minutes

1. Do jumping jacks for 1 minute. If you're a beginner, try the low-impact version (raise your right arm and tap your left toe to the side while keeping your right foot on the floor; alternate sides) Practice.

3 Aerobic Exercises in 5 Minutes

2. Do a football-like drill of running in place for 60 seconds. Get those knees up! (Beginners, march in place.) Practice.

Beginner Advanced

3 Aerobic Exercises in 5 Minutes

• Simulate jumping rope for a minute: Hop on alternate feet, or on both feet at once. An easier version is to simulate the arm motion of turning a rope, while alternately tapping the toes of each leg in front. Practice.

4 Strength Exercises in 5 Minutes

• Chair Squats. Act like you are sitting down, then stand up! Do 20 times. Practice.

4 Strength Exercises in 5 Minutes:

• Leg Lifts: Sitting in your chair, lift one leg off the seat, extend it out straight, hold for 2 seconds; then lower your foot (stop short of the floor) and hold for several seconds. Switch; Do each leg 15 times. OR try BOTH! Practice.

4 Strength Exercises in 5 Minutes

• Desk pushups can be a good strengthener. (First, make sure your desk is solid enough to support your weight) Standing, put your hands on the desk. Walk backward, then do push-ups against the desk ( a wall works too). Repeat 15 times. Practice.

Stretch safely1. Quadriceps: Standing/ Kneeling/ Laying2. Hamstrings 3. Lower Leg: Calves and Tibialis Anterior4. Hip Flexors: Standing or Kneeling5. IT Bands6. Groin7. Gluteus Maximus

Five Myths about exercise

• Exercise makes you tired• Exercise takes too much time• All exercises give you the same

benefit• The older you are, the less exercise

you need• You have to be athletic to exercise

Listen to your body• No matter how strenuous or mild

your chosen activity is, you should never experience pain during the activity

• If you have pain, consult your physician

• Start your program slow and progress at a moderate rate

• Get plenty of rest• Hydrate often

References• Centers for Disease Control and Prevention.

(2010).  Adult Obesity. Retrieved from http://www.cdc.gov/obesity/

• National Heart Lung and Blood Institute. (2012). Aim for a Healthy Weight. Retrieved from http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/index.htm

• American Heart Association. (2012). Know Your Numbers. Retrieved from http://www.goredforwomen.org/know_your_numbers.aspx

Questions?• Rene Urteaga, M.S.,MBA• RUWellness LLC• www.RUWellness.com• 214-766-3823