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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
Technical difficulties? Click the help button
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
Please take the survey….
PeaceHealth is here to help
peacehealth.org/healthy-you
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