Everyone has time to be

Physically ActiveBrad Oxler

President, MU Student Wellness Advocates

University of Missouri – Columbia

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Disclaimer

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Terms

Physical Activity: Any movement caused by skeletal muscle that expends

energy.

Exercise: Physical activity that is planned, structured, repetitive, and purposeful.

Physical Fitness: The body’s ability to function efficiently and effectively.

Health related

Skill related

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BMI = Body Mass Index. It is your weight as compared to your height (Kg/m2)

For children and teens use BMI-for-age

Uses age- and sex-specific percentile for BMI rather

than the BMI categories used for adults.

More Terms

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Weight Status Category Percentile Range

Underweight <5th percentile

Normal or Healthy Weight ≥5th percentile to <85th

percentile

Overweight ≥85th to <95th percentile

Obese ≥95th percentile

Body types and their associated health

risks

Overweight and obese individuals are typically characterized as having an “apple” or “pear” shaped body.

The “apple shape” is characterized by increased abdominal fat.

More common in males. “Android obesity”

The “pear shape” is characterized by fat distributed mostly below the waist.

More common in females. “Gynoid obesity”

The apple shaped body—android obesity—is associated with greater disease risk.

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Why is this important? 36.5% of adults are obese

Obesity related conditions

include:

Heart Disease

High Blood Pressure

Stroke

Type 2 Diabetes

Abnormal Blood lipids

Metabolic Syndrome

Cancer

Osteoarthritis

Sleep Apnea

Obesity Hypoventilation

Syndrome

Reproductive Problem

Gallstones

2015

underlined = top 10 causes of death6

Childhood Obesity

~1 in 5 school-aged children (ages 6-19) are obese.

Childhood obesity has more than tripledsince the 1970s.

Obesity tracks into adulthood.

Childhood obesity increases risk of

Asthma

Sleep Apnea

Bone and Joint Problems

Type 2 Diabetes

Risk factors for heart disease

Obese children are bullied and teased more often and are more likely to suffer from social isolation, depression, and lower self-esteem.

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This is the first generation in >200

years where children’s life

expectancy is predicted to be

shorter than their parents.

This is thought to be a result of the

rising rates of obesity in childhood

Scary stuff

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Fun Fact

Type 1 and Type 2 Diabetes were formally known as Juvenile Diabetes and

Adult-onset Diabetes, respectively.

Due to the increased prevalence in Type 2 Diabetes among children, the

names Type 1 and Type 2 Diabetes became more appropriate.

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But what if I’m healthy? How does this

affect me?

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The US spends $3.1 trillion/year on healthcare, or 17.9% of our GDP.

In 1950, only 4.4% of our GDP was spent on healthcare.

11.1% ($344 billion) of our healthcare expenditure is

associated with inadequate physical activity.

Healthcare expenditure is expected to

rise to 20.1% of our GDP by 2025

Healthcare costs!

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Healthcare costs!

Estimated annual cost of obesity: $147

billion.

Other obesity related disorders:

Diabetes and Prediabetes: $322 billion/year

Heart Disease: $215.6 billion/year

Cancer: $87.7 billion/year

Stroke: $80 billion/year

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What can we do?

We can, at the very least, increase

our physical activity. And doing so is

easier than you think.

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Obesity is preventable, but this can be hard.

A sedentary lifestyle is completely avoidable

Sedentary lifestyle related conditions include:

Increased risk of all cause mortality

Heart Disease*

Diabetes*

Obesity*

Colon cancer

High blood pressure

Osteoporosis

Lipid disorders

Depression

Anxiety

*double the risk

underlined = top 10 causes of death

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Reasons why people aren’t physically

active

Don’t have time

Can’t afford a gym membership

Lack of motivation

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Old vs new concept of training

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Increasing physical activity doesn’t have

to be time consuming

Can be often be time saving or at least time better spent

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Major Time Saver

Driving to campus, parking, then walking to work = 15 minutes

Segments of campus closed to motorized vehicles. Must drive around.

On campus traffic very frustrating.

Cycling to work = 5 minutes

No parking

Cut through closed parts of campus

Cut through sidewalks

5 – 15 = -10 minutes

Meaning, it saves me 10 minutes to get 5 minutes of physical activity.

Or, it takes three times as long to drive to campus as it does to bicycle.

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Minor Time Saver

Driving to campus, parking, then riding bicycle to work = 20 minutes

Cycling to work = 17 minutes

No parking

Cut through trails

Cut through closed parts of campus

Cut through sidewalks

17 – 20 = -3 minutes

Meaning, it saves you 3 minutes to get 17 minutes of physical activity.

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Time better spent

10 minutes to drive

17 minutes to bicycle

17 – 10 = 7 minutes

Meaning, you get 17 minutes of

physical activity at a cost of only

adding 7 minutes to your day

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How is bicycling faster

than driving when my

car goes a lot faster

than I can pedal?

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Avoid the stress of waiting in traffic.

Navigate through closed sections of

campus that cars can’t go through.

No need to worry about finding a

parking spot

My thought process

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My thought process

23Took less time

My thought process

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Took even less time

My thoughts expanded

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When people tell you to park farther away, they don’t necessarily mean here!

Parking here means searching for a spot

and waiting through traffic to get there

Why not park here? Avoid traffic and the hassle of trying to find a spot. Parking farther away means

more physical activity and parking close to the exit means you won’t be wasting any time driving.

Nobody likes waiting for a slow elevator! Avoid this unnecessary stress by using the stairs when possible. Many times, this is a

faster method anyway.

Stairs > Elevators

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Reduction in stress

Avoiding traffic and searching for parking can help to reduce

stress.

Daily hassles tied to declines in physical health

Stress increases risk of Coronary Heart Disease (CHD) and many

other health problems.

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Physical activity has shown to:

Increase mood

Decrease symptoms of depression

and anxiety

Improve quality of sleep

Improve immune system

Increase bone density (decrease risk

of fractures)

Raise energy levels

Maintain independent living in old

age

Benefits of Physical Activity

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Increase metabolism

Extends longevity/slows aging

process

Improves heart and lung function

Relieves stress

Improves athletic performance

Improve posture and physical

appearance

Motivates people toward other

positive lifestyle changes (e.g.

quitting smoking, reducing

alcohol consumption).

Just to name a few…

$$$ Saving

Average gas price in US = $2.33/gal

Drove ~1,500 miles last year.

My car gets ~25mpg

1,500 mi ÷ 25 mi/gal = 60 gal

60 gal * $2.33/gal = $140/yr

Average car gets 21.4mpg

Avg. 20-34 year old drives ~15,000 miles/yr

15,000 mi/yr ÷ 21.4 mi/gal = 701 gal

701 gal * $2.33/gal = $1633/yr

Saved $1500 in gas last year

Also save money with less car maintenance (e.g. less frequent oil changes)29

This is also great for

the environment!

How much do parking passes cost at your school?

$120-$168/year at Mizzou

By never having a parking pass I’ve saved $600-$840 over

the past 5 years.

I’ve also never paid a ticket and very rarely pay for meter

parking.

$$$ Saving

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CDC Physical Activity

Recommendations

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Adults need at least:

150 minutes of moderate-intensity (i.e., brisk walking) every week and

Muscle-strengthening activities 2 or more days a week

1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and

Muscle-strengthening activities 2 or more days/week

An equivalent mix of moderate- and vigorous-intensity aerobic activity and

Muscle-strengthening activities 2 or more days/week

If I can only manage to achieve 100 minutes of moderate-intensity exercise as

opposed to the 150 minutes that’s recommended, is it even worth doing?

Quiz

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What other ways can we increase our

physical activity?

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The hardest part of starting an exercise program is starting the exercise program

How to get started with exercise

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Find exercises you enjoy and do those!

You are much more likely to stick with it if you enjoy what you’re doing.

Focus on Exercises you enjoy!

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Make your goals focus on the process not the product

For example, make your goal “I want to go to the gym 3x per week” instead of “I

want to lose 20 lbs.”

Focus on the process and the product will come

This is important because if you make your goal to lose 20 lbs, for example,

and you only lose 18 lbs, you might see this as a failure, when, in fact, it’s an

incredible accomplishment!

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Don’t tell people about your goals.

Doing so gives you a false sense of

accomplishment. You get a good feeling from

telling people about your goals and then end

up without the desire to actually fulfill them.

Victory’s Secret

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If you only workout when you feel like working out, you

won’t make much progress

Schedule your workouts into your calendar.

Even if you don’t feel like working out, try to at least do

something because some is so much better than none!

Track your workouts monitor your progress

Challenge yourself to do better with each workout

It’s great to be able to look back to see how far you’ve come

Rewards after you workout

Try giving yourself a small reward after your workouts.

Something that will help maintain your consistency, but won’t

counteract your hard work if weight loss is your goal.

Formation of good habits

Consistency is everything

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45% of everything we do is habit

Establishing good habits is key to a healthy lifestyle

e.g. don’t even have to think about using the stairs

instead of an elevator. Using the stairs is a habit!

Even if you go up/down one flight of stairs and use the

elevator for the rest, that’s great!

Habits

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Make the threshold of success very small

Since the hardest thing to do is often

getting started, this makes it much easier to break

past this barrier and accomplish something!

Example: Doing push ups every day

Goal was to do 15 and that’s it. Always ended up doing 30+

Tried making goal 30 pushups. Almost never did them because threshold

of success was too high to mentally convince myself to do them.

Example: Goal is to run every morning.

Goal could be to get dressed, put running shoes on, and step outside.

After this, if you don’t want to run you don’t have to.

You end up feeling silly if you don’t go on a run at that point.

Start small, develop habits first

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Why else is it good to start small?

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Goal: Workout for 15 minutes/day 4 days a week

Walk on treadmill or use stair climber for 15+ minutes

Gradually increase the intensity or time that you would like to do, but maintain the initial, low success threshold goal until the habit is formed.

After 2-4 weeks, increase goal to 30-60 minutes. Begin to incorporate other exercises if interested.

If interested in strength exercises, begin with performing only 1 set of each exercise for a week or two to build the habit.

Eventually go up to 3 sets per exercise, 8-10 exercises per workout.

Limit workouts to ~1 hour. Otherwise, I start getting behind on other responsibilities and begin skipping workouts.

Avoid skipping workouts. Even if you are extremely busy, try to make it into the gym for at least 10 minutes to maintain the habit of going.

Workout example

and tips

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Nutrition is also very important for health

Focus on increasing your fruit and vegetable

consumption.

“Fill half your plate with fruits and veggies.”

Choose whole grain options.

Whole grain bread > white bread.

DON’T STARVE YOURSELF

If weight loss is your goal, try reducing your

Calorie intake by ~500 Calories/day.

Avoid fad diets.

Nutrition

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What can you do to help people on your

campus be more physically active?

Encourage other students to be more physically active

Educate students on the benefits of physical activity

Give people realistic recommendations

Bike rental programs

Treadmill desks in the Library

Intramurals

Physical activity promoting events like scavenger hunts

Workplace wellness programs

Campus wellness programs

Rebates on Fitbits purchased at the university

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Any amount of physical activity is much better than none

Choosing the more physically active option is always better for your

health, most often worth your time, and sometimes good for your

wallet.

150 minutes/week of moderate-intensity or 75 minutes/week of

vigorous-intensity physical activity (or a combination of these) is

recommended

2 days/week of muscle strengthening activities also

If interested in exercise, focus on activities you enjoy

Create a habit of doing these activities consistently

Start slow

Eat healthy

Educate others

Summary

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Sources1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1424733/

2. Ball, Stephen (powerpoint, 2013)

3. https://www.cdc.gov/obesity/data/adult.html

4. https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm

5. http://www.diabetes.org/diabetes-basics/statistics/infographics/adv-staggering-cost-of-diabetes.html

6. http://gasprices.aaa.com/

7. https://www.rita.dot.gov/bts/sites/rita.dot.gov.bts/files/publications/national_transportation_statistics/html/table_04_23.html

8. https://www.fhwa.dot.gov/ohim/onh00/bar8.htm

9. https://www.cancer.org/cancer/cancer-basics/economic-impact-of-cancer.html

10. https://www.heart.org/idc/groups/heart-public/@wcm/@fda/documents/downloadable/ucm_462697.pdf

11. https://www.cms.gov/Research-Statistics-Data-and-Systems/Statistics-Trends-and-Reports/NationalHealthExpendData/Downloads/proj2015.pdf

12. http://www.investopedia.com/terms/g/gdp.asp

13. https://www.cdc.gov/obesity/childhood/defining.html

14. http://www.health.harvard.edu/staying-healthy/abdominal-obesity-and-your-health

15. https://www.cdc.gov/healthyschools/obesity/facts.htm

16. https://www.cdc.gov/physicalactivity/basics/adults/index.htm

17. https://www.cdc.gov/nccdphp/dnpao/docs/carlson-physical-activity-and-healthcare-expenditures-final-508tagged.pdf

18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/

19. http://www.apa.org/monitor/2011/12/exercise.aspx

20. https://sleepfoundation.org/sleep-news/study-physical-activity-impacts-overall-quality-sleep

21. https://dornsife.usc.edu/assets/sites/208/docs/Neal.Wood.Quinn.2006.pdf

22. http://www.nejm.org/doi/full/10.1056/NEJMp1305298#t=article

23. Taylor, S. E. (2012). Health Psychology (8th ed.). New York, NY: McGraw-Hill.

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