Staying Physically Active While Home: Tips and Tricks

Partners: College of Nursing, Buckeye Wellness, YP4H, OSU Health Plan, Office of Human Resources, Employee Assistance Program and Office of Student Life

Kathleen Hatch, Bonnie Wilhelm & Brenda BuffingtonPresented by Ellie Whisler

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Speaker:Ellie Whisler

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Skill-Building from Session # 1

Thinking, Feeling and Behaving/Positive Self-Talk

Identify 2 situations in the past week of how negative thinking affected how you felt and how you behaved; then, write down how you could have changed your thinking to feel better and act differently.

Describe the situation you were in and the trigger (Activator) that started you thinking in a negative way.What did you think? (Belief/thought)How did you feel? (Emotional Consequence)How did you act or behave? (Behavioral Consequence)How could you have changed what you thought so that you would have felt better or acted differently?

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Cognitive-Behavioral Therapy/Skills Building is the Best First Line Evidence-based Treatment for

Stress, Anxiety and Depression

The thinking/feeling/behaving triangle

Feeling

Thinking

Behaving

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WELCOME HOME TO THE PRESENT

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• Weight management (no “Quarantine 15”)

• Reduce risk of illness and chronic conditions• Strengthen your bones and muscles (stress is good)

• Improve mental health & mood (see if it works now)

• Improve ability to complete daily tasks• Increase longevity (LIVE LONGER!)

Source: www.cdc.gov

Benefits of Exercise

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• Reduces stress (the stress hormone, cortisol, suppresses our

immune response. Moving your body, even in small doses, reduces

stress and as a result, reduces cortisol production.)

• Reduces inflammation (recommendation; 150

minutes/week, there is evidence that even as little as 20 minutes can

suppress inflammation and support immunity.)

Sources; www.hhs.gov & www.ncbi.nlm.nih.gov

Benefits of Exercise

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Physical Activity• Movement of the body that uses energy

• Physical activity has changed with our environments; school vs home

• Provides health benefits in any bout of minutes

• Activity trackers are beneficial to help motivate

• Helps us get through daily tasks• Determine new baseline and realistic goals

to increase

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Physical Activity• You need 60 minutes or more of exercise every day!

• Bike riding • Running/Jogging• Dancing• Playing sports• Swimming• Exercise videos• Roller blading

• Try exercising with a family member or friend!

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Strength (Muscle and Bone)

Cardio Flexibility

Any kind of resistance training involving body weight, machines, dumbbells, bands, etc

Any kind of physical activity that raises your heart rate above the normal resting range

Exercises that stretch your muscles in order to improve ROM/Functional training aids to improve balance and coordination

General Recommendations: Work all major muscle groups at least 3x per week

General Recommendations: 1 hour per day of moderate or vigorous intensity; this should include vigorous intensity at least 3 days a week

General Recommendations: 2-3x/wk at 20-30 minutes each

Exercise Recommendation

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Moderate intensity Exercise Vigorous intensity Exercise

• Active recreation, such as canoeing, hiking, cross-country skiing,

skateboarding, rollerblading • Brisk walking • Bicycle riding* (stationary or

road bike) • Housework and yard work such as

sweeping or pushing a lawn mower • Playing games that requirecatching

and throwing, such as baseball, softball

• Active games involving running andchasing, such as flag football

• Bicycle riding* • Jumping rope • Martial arts such as karate• Running• Sports such as tennis, ice or field

hockey, basketball, swimming,soccer

• Vigorous dancing • Aerobics

Exercise Recommendation

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Bone Strengthening Exercises Muscle Strengthening Exercises

• Hopping, skipping, jumping • Jumping rope • Running • Sports such as gymnastics,

basketball, volleyball, tennis

• Cross-country skiing • Games such as tug of war • Push-ups • Resistance exercises with exercise

bands, weight machines, hand-heldweights

• Climbingwall• Sit-ups (curl-ups or crunches)

Exercise Recommendation

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How to Increase Steps at HomeDetermine Time• Present a weekly fitness

challenge for the whole family, and post it on the fridge

• Make a pact that for every 10 minutes on the computer/TV/video game, you will run up and down the stairs 10 times.

• Set reminder on your phone, watch, computer or device to get in some movement

• At end of the day, take a family walk

Around The House• Use the bathroom furthest

away • Help your parents with

housework• Walk while on calls• Tackle to-do lists • Walk up and down the

stairs

Outside• Play sports• Help with yard work • Ride your bike• Find a walking path• Plant flowers/garden • Walk to mailbox• Walk to drop off

goods to those in neighborhood

• Scavenger hunts as a family

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-Choose equipment: weights, resistance band, anything around the house (you can even use a canned

good)-Choose exercise: Bicep Curl

Exercise While You Watch TV

• Normal• Bottom• Top• W Grip• Hammer

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Identify time in your daily routine for exercise

• Put it on a calendar • Set reminders for yourself (i.e. alarm, sticky

note, etc.) • Tell your family when you plan to exercise and

what you plan to do• Doing the exercise at the same time every

day may be helpful• No period of activity is too short to count

There are 1,440minutes in each day. Do you have time for

a 20-30 minutes workout?

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Endless possibilities . . . $$$$$ to free

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Being Active Outside Responsibly

NATURE RX

ECO-Psychology

Forest Bathing

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Building Your Plan

A goal without a plan is a wish – Antoine de Saint-Exupery

Example:Close my move circle everyday

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A variety of virtual resources area available to anyone seeking to live a Life In Motion during this time. Check out fitness classes, virtual personal training & tips, a virtual 5K, resources for families and more.

Available to all, you can find these resources at www.recsports.osu.edu

Student Life Rec Sports

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Flexibility Training

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TV/COMPUTER STRETCHING

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1. Breathe and Stretch everyday2. Find a new way to increase your steps

at home 3. Create one weekly SMART Goal4. Ignite or find a new movement pattern

Skill-Building for Session # 2:

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Thank YouOffice of the Chief Wellness Officer and Buckeye Wellness

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Kathleen HatchHatch.126@osu.edu

Bonnie WilhelmBonnie.Wilhelm@osumc.edu

Brenda BuffingtonBuffington.42@osu.edu

Contact Information:

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Next weekJuly 8, 2020 10:00 – 10:30 am

Be Here Now: Mindfulness Works! With Kaleigh Braughton