Ditch the excuses: Strategies to jumpstart your exercise routine - - PowerPoint PPT Presentation

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Ditch the excuses: Strategies to jumpstart your exercise routine - - PowerPoint PPT Presentation

Jul 10, 2023 93 likes •543 views

Ditch the excuses: Strategies to jumpstart your exercise routine Get ready for some fun Were glad youre here! Your moderator Kris Caldwell Sr. Marketing Specialist PeaceHealth Getting to know you Polls throughout the

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Ditch the excuses:

Strategies to jumpstart your exercise routine

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Get ready for some fun…

We’re glad you’re here!

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Your moderator…

Kris Caldwell

  • Sr. Marketing Specialist

PeaceHealth

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Getting to know you…

  • Polls throughout the webinar
  • For sound quality, everyone is muted
  • Type questions or comments any time
  • Technical difficulties? Click the help button
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Winner, winner...

One lucky winner at the end

  • f the call will receive a free Fitbit.
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Your speaker…

  • Dr. Lorne Bigley

– Family Medicine specialist – Electronic medical record expert – Avid photographer – Diehard fan of Oregon Ducks

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An overview of today’s session…

  • 20 reasons to exercise
  • Types of exercise
  • 5 strategies to start
  • Tips for sticking with it
  • Q & A
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Poll: How often do you exercise now?

  • Seldom, if ever
  • 1-2x month
  • 1-2x week
  • 3-6x week
  • 7x week
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Excuses to not Exercise

Past failures

Too cold

No place to do it

Too painful

No time Hate to sweat

Boring Other duties Too tired

Too dark

Too wet

Too expensive

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20 reasons to exercise

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Reasons to Exercise

In no particular order 1. Control weight

  • 2. Decrease bad cholesterol
  • 3. Increase good cholesterol
  • 4. Improve blood pressure
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Reasons to Exercise

  • 5. Decrease or manage disease

Heart disease Diabetes Depression Cancer Arthritis COPD

  • 6. Boost Mood
  • 7. Improve energy & reduce fatigue
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Reasons to Exercise

  • 8. Improve sleep
  • 9. Improve sex life
  • 10. Promote fun
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Poll: Which does NOT increase brain cells?

  • Exercising
  • Eating blueberries
  • Drinking alcohol (5+)
  • Eating dark chocolate
  • None of above
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Reasons to Exercise

  • 11. Reduce cognitive decline
  • 12. Boost brain power
  • 13. Boost creativity
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  • 14. Improve self esteem
  • 15. Promote productivity
  • 16. Reduce addiction

Reasons to Exercise

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Reasons to Exercise

  • 17. Reduce frailty in old age
  • 18. Increase bone density
  • 19. Reduce falls

20.Model it for others

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Types of exercise

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4 types = different benefits

  • Aerobic
  • Resistance
  • Balance
  • Flexibility
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Poll: What’s your favorite type of exercise?

  • Type your answers in the chat
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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

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5 Strategies to start

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5 strategies to start

  • 1. Set your mind to it

– Review benefits – Resolve

  • 2. Set goals

– NOT related to weight

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5 strategies to start

  • 3. Make a plan

– Daily, weekly, monthly – Build in variety

  • 4. Prepare for success

– App or device (if desired) – Gear

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5 strategies to start

5. Build accountability – Make a bet – Get a partner – Join a class or team

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If you have health issues

–Start slowly

  • Same time every day
  • Goal 10 minutes/day for

3 weeks

–Start easy

  • Pay attention to how you feel
  • Dizzy or out of breath, slow down/stop

Talk lk to your doctor for a custom pla lan rig ight for you.

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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

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Measure your fitness

  • Get pulse rate up

–Max heart rate =

220 beats per minute minus age in years

–Target goal =

60-70% of maximum

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Target rate example

For generally healthy 50-year-old

Ma Maximum um = = 220 minus 50 = 170 beats per minute

Target get rate ate = 60-70% of maximum

170 x .6 = 102 170 x .7 = 119

Target rate for exercise = 102-119

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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

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How to tell if you’re fit

  • 2. If you can walk 1 mile*

in 14 min.

* flat

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Tips for sticking with it

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Tips to keep up your routine

  • Notice the difference
  • Keep successful strategies
  • Change what’s not working
  • Share successes
  • Reward yourself
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Poll: What keeps you motivated?

  • Type your answer in chat
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One last thing… What ONE thing can you do TODAY to move more?

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Q&A

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Congratulations to…

  • Winner of our Fitbit

package is…

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Thank you…

  • Recording of today’s

session will be available soon

  • Please take the survey….
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PeaceHealth is here to help

peacehealth.org/healthy-you