Ditch the excuses:Strategies to jumpstart

your exercise routine

Get ready for some fun…

We’re glad you’re here!

Your moderator…Kris CaldwellSr. Marketing Specialist

PeaceHealth

Getting to know you…

Polls throughout the webinar

For sound quality, everyone is muted

Type questions or comments any time

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Winner, winner...

One lucky winner at the end of the call will receive a free Fitbit.

Your speaker…

Dr. Lorne Bigley– Family Medicine specialist

– Electronic medical record expert

– Avid photographer

– Diehard fan of Oregon Ducks

An overview of today’s session…

20 reasons to exercise

Types of exercise

5 strategies to start

Tips for sticking with it

Q & A

Poll: How often do you exercise now?

Seldom, if ever

1-2x month

1-2x week

3-6x week

7x week

Excuses to notExercise

Past failuresToo coldNo place to do it

Too painful

No time

Hate to sweat

Boring

Other duties

Too tired

Too dark

Too wet

Too expensive

20 reasons to exercise

Reasons to ExerciseIn no particular order

1. Control weight2. Decrease bad cholesterol3. Increase good cholesterol4. Improve blood pressure

Reasons to Exercise5. Decrease or manage disease

Heart diseaseDiabetesDepressionCancerArthritisCOPD

6. Boost Mood7. Improve energy & reduce fatigue

Reasons to Exercise8. Improve sleep9. Improve sex life10. Promote fun

Poll: Which does NOT increase brain cells?

Exercising Eating blueberries Drinking alcohol (5+) Eating dark chocolate None of above

Reasons to Exercise

11. Reduce cognitive decline12. Boost brain power13. Boost creativity

14. Improve self esteem15. Promote productivity16. Reduce addiction

Reasons to Exercise

Reasons to Exercise17. Reduce frailty in old age18. Increase bone density19. Reduce falls20.Model it for others

Types of exercise

4 types = different benefits

Aerobic Resistance Balance Flexibility

Poll: What’s your favorite type of exercise?

Type your answers in the chat

What counts as exercise?

– Walking or jogging – Pilates– Resistance training (bands)– Isometrics– Weights– Swimming– Water aerobics– Paddling– Dancing– Even gardening & housework count– And much, much more

5 Strategies to start

5 strategies to start

1. Set your mind to it

– Review benefits

– Resolve

2. Set goals

– NOT related to weight

5 strategies to start

3. Make a plan

– Daily, weekly, monthly

– Build in variety

4. Prepare for success

– App or device (if desired)

– Gear

5 strategies to start

5. Build accountability

– Make a bet

– Get a partner

– Join a class or team

If you have health issues

–Start slowly

• Same time every day

• Goal 10 minutes/day for3 weeks

–Start easy

• Pay attention to how you feel

• Dizzy or out of breath, slow down/stop

Talk to your doctor for a custom plan right for you.

Work toward fitness

Once it’s habit after 3 weeks

– Increase goal to 30-60 min./day

Prevent injuries

Add variation

–Try other types of exercise

–Cross training

Measure your fitness

Get pulse rate up

–Max heart rate = 220 beats per minute minus age in years

–Target goal = 60-70% of maximum

Target rate example

For generally healthy 50-year-old

Maximum = 220 minus 50 = 170 beats per minute

Target rate = 60-70% of maximum

170 x .6 = 102

170 x .7 = 119

Target rate for exercise = 102-119

How to tell if you’re fit

1. Measure -- heart rate–during exercise

–after resting 2 min.

• rate should drop 15-25 bpm

• If <12 bpm, you’re not fit

Tip: count for 6 sec. & multiply by 10

How to tell if you’re fit

2. If you can walk 1 mile* in 14 min.

* flat

Tips for sticking with it

Tips to keep up your routine Notice the difference

Keep successful strategies

Change what’s not working

Share successes

Reward yourself

Poll: What keeps you motivated?

Type your answer in chat

One last thing…

What ONE thing can you do TODAY to

move more?

Q&A

Congratulations to…

Winner of our Fitbit package is…

Thank you…

Recording of today’s session will be availablesoon

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PeaceHealth is here to help

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