Move it More >>> Especially When Teaching Online Kirsti A. Dyer, MD, MS Columbia College If you have a question during the webinar, please type it in the

Move it More >>> Especially When Teaching Online Kirsti A. Dyer, MD, MS Columbia College If you have a question during the webinar, please type it in the chat window, preface it with ???, and raise your hand. This will help streamline the question and answer process. *

Move it More >>> When Teaching Online

Webinar Objectives Learn about potential health connections between online education and a more sedentary lifestyle. Discover how sedentary lifestyle or sitting disease can have a major impact on your health. Recognize how taking and teaching online classes may contribute to a more sedentary lifestyle. Find ways to include more activity in your online work day. Learn helpful tips to remind you to Move it More and eat more mindfully when teaching online.

Practice: Move it More Now Practice standing up during this lunchtime webinar. Put on your wireless headset, turn up the volume on the computer / laptop so you can hear the webinar. Stand up, sway or walk around during the webinar. Grab your laptop and go for a walk in wifi range. Question? Type it in the chat window, preface it with ???

Growth of Online Learning Source: The Sloan Consortium. 2013. Changing Course: Ten Years of Tracking Online Education in the United States. http://www.pearsonlearningsolutions.com/assets/downloads/reports/changing-course-survey.pdf http://www.pearsonlearningsolutions.com/assets/downloads/reports/changing-course-survey.pdf

Growth of DE Courses in California California Community Colleges. DE Courses Sessions 2005 - 2010. California Watch. http://californiawatch.org/dailyreport/online-community-college-students-more-likely-fail-withdraw-11581 The number of Distance Education (DE) courses offered nearly doubled from 21,414 in 2005 2006 to 40,038 in 2009 2010.

Reasons for Online Course Popularity Some of the reasons for increased online enrollment include: Costs Choice Convenience Flexibility Scheduling No Commuting Images Microsoft Clipart Question? Type it in the chat window, preface it with ???

The Dark Side of Online Education Image: Fat Man Shadow http://www.sxc.hu/photo/949285http://www.sxc.hu/photo/949285

Concerns with Online Education Increased hours spent online. Increased sedentary activity (little moving) and lifestyle. Increased access to food. Decreased activity level (desk job). Decreased social contact (motivators). Question? Type it in the chat window, preface it with ???

Poll: Hours Spent Online How many hours do you spend online each day (work and non work)? A. < 2 hours B. < 4 hours C. 4 8 hours D. > 8 hours

Increasing Obesity and Overweight Rates In 2010 33.8% of U.S. adults were classified as obese along with 34.6 % as overweight. Over two-thirds of adults are either obese or overweight. Predictions are it will be three-quarters (75%) by 2020. NCHS Data Brief. Prevalence of Obesity in the United States, 20092010. Number 82, January 2012 http://www.cdc.gov/nchs/data/databriefs/db82.htm

Rates of Overweight and Obese by Age Overweight and Obesity Statistics. 2010. Weight-control Information Network. NIH Publication Number 044158. http://win.niddk.nih.gov/statistics/ http://win.niddk.nih.gov/statistics/ 65+ 45-65 30-44 18-29 19712006 Question? Type it in the chat window, preface it with ???

Is Online Education Affecting our Waistlines? Image: Lunch by Jason Coleman http://www.flickr.com/photos/jason_coleman/3217778677/http://www.flickr.com/photos/jason_coleman/3217778677/

Poll: Weight and Online Classes What has happened to your weight since taking or teaching online classes? A. Gained B. Maintained C. Lost

Online Classes and Sedentary Lifestyle Habits Image Microsoft Clipart

Sedentary Lifestyles Online education can contribute to a more sedentary lifestyle for students and instructors. No commuting means no walking to class. (Passive exercise) No work-related incentives to get up and move. Working from home provides easier access to food. Potential mindless eating in front of a computer or laptop while studying, preparing courses or grading. Question? Type it in the chat window, preface it with ???

Poll: Sedentary Lifestyle and Online Classes Have you become more sedentary (moving less) since taking or teaching online classes? A. Yes, a lot B. Yes, a little C. No change D. Not sure

Targeting Sedentary Lifestyles Many healthcare professionals advocate targeting sedentary lifestyle as an important way to manage the obesity epidemic. Source: Stein L. 2008. Work It Out: More Activity = Slower Aging. Scientific American. http://www.scientificamerican.com/article.cfm?id=new-study-links-exercise-to-longevity

Sedentary Lifestyle and Premature Death Researchers King's College, London Journal Archives of Internal Medicine Stein L. 2008. Work It Out: More Activity = Slower Aging. Scientific American. http://www.scientificamerican.com/article.cfm?id=new-study-links-exercise-to-longevity A sedentary lifestyle increases the propensity of aging-related disease and premature death. Inactivity may diminish life expectancy not only by predisposing to aging-related diseases but also because it may influence the aging process itself.

Obesity May Not be the Only Contributor Olivier L Charansonney, Jean-Pierre Desprs Nature Reviews: Cardiology Obesity is a major health challenge facing the modern world. Some evidence points to obesity itself as the main driver of premature mortality. this view is oversimplified. Charansonney O, Desprs J. 2010. Disease prevention--should we target obesity or sedentary lifestyle? Nature Reviews Cardiology 7, 468-472. http://www.nature.com/nrcardio/journal/v7/n8/fig_tab/nrcardio.2010.68_F2.htmlhttp://www.nature.com/nrcardio/journal/v7/n8/fig_tab/nrcardio.2010.68_F2.html

Targeting Sedentary Lifestyles Addressing the obesity issue, Charansonney and Desprs combined epidemiological and physiological evidence to create a new paradigm that integrates: 1.Excess calorie intake 2.Sedentary lifestyles 3.Maladaptive response to stress Charansonney O, Desprs J. 2010. Disease prevention--should we target obesity or sedentary lifestyle? Nature Reviews Cardiology 7, 468-472. http://www.nature.com/nrcardio/journal/v7/n8/fig_tab/nrcardio.2010.68_F2.htmlhttp://www.nature.com/nrcardio/journal/v7/n8/fig_tab/nrcardio.2010.68_F2.html Question? Type it in the chat window, preface it with ???

Charansonney O, Desprs J. 2010. Disease prevention--should we target obesity or sedentary lifestyle? Nature Reviews Cardiology 7, 468-472. http://www.nature.com/nrcardio/journal/v7/n8/fig_tab/nrcardio.2010.68_F2.htmlhttp://www.nature.com/nrcardio/journal/v7/n8/fig_tab/nrcardio.2010.68_F2.html Sedentary Lifestyles and Chronic Disease

Sedentary Lifestyles & Chronic Disease - Simplified Charansonney O, Desprs J. 2010. Disease prevention--should we target obesity or sedentary lifestyle? Nature Reviews Cardiology 7, 468-472. http://www.nature.com/nrcardio/journal/v7/n8/fig_tab/nrcardio.2010.68_F2.htmlhttp://www.nature.com/nrcardio/journal/v7/n8/fig_tab/nrcardio.2010.68_F2.html Chronic disease Sedentary lifestyle Stress response Immobilization Hyperinsulinemia Insulin resistance Calorie overload Central adiposity (obesity)

How to Decreasing the Risks To decrease the risk from sedentary lifestyle focus on the factors that Charansonney and Desprs identified in their new paradigm by: 1.Promoting a more active lifestyle or moving. 2.Minimizing excess calorie intake. 3.Finding beneficial ways to respond to stress. Charansonney O, Desprs J. 2010. Disease prevention--should we target obesity or sedentary lifestyle? Nature Reviews Cardiology 7, 468-472. http://www.nature.com/nrcardio/journal/v7/n8/fig_tab/nrcardio.2010.68_F2.htmlhttp://www.nature.com/nrcardio/journal/v7/n8/fig_tab/nrcardio.2010.68_F2.html Question? Type it in the chat window, preface it with ???

Poll: Minutes Spent Being Active How many hours do you spend in some way being active (exercise, physical activity, moving) each day? A. < 30 minutes B. 30 60 minutes C. > 60 minutes

For healths sake, American College of Sports Medicine (ACSM) recommend spending an accumulated minimum of 30 minutes in some sort of physical activity (movement) on most days. For substantial health benefits the recommendations are to spend a combination of moderate and vigorous activity: Moderate - 150 minutes (2 hours and 30 minutes) / week 20 minutes / 7 days 30 minutes / 5 days Vigorous - 75 minutes (1 hour and 15 minutes) / week 10 minutes / 7 days 15 minutes / 5 days Movement Recommendations Physical Activity Guidelines for Americans, 2008

Ways to Include More Activity in a Day Schedule periodic movement breaks. Bookmark favorite exercise clips for easy access. Include exercise modules in online classes. Stand during online lectures or webinars. Have walking or standing meetings. Walk or move every day, whenever possible. The minutes add up! Question? Type it in the chat window, preface it with ???

Schedule Moving Breaks

Prolonged Sitting Causes Body Shutdown Dr. Tony Yancey Instant Recess We just aren't really structured to be sitting for such long periods of time. When we do that, our body just goes into shutdown. Neighmond P. 2011. Sitting All Day: Worse For You Than You Might Think. NPR http://www.npr.org/2011/04/25/135575490/sitting-all-day-worse-for-you-than-you-might-think

10 Minute Workouts Can Help Studies have shown that even a little exercise in the afternoon increases the likelihood that people will do more moving or exercise in the evening or on the weekend. The Instant Recess program promotes regular 10 minute exercise breaks that are easily incorporated into school, work, and community life. Neighmond P. 2009. Expert: 10-Minute Workouts Can Have Big Payoff. NPR. http://www.npr.org/templates/story/story.php?storyId=101151713&ps=rs Image Woman Jumping by kirche222 http://www.sxc.hu/photo/818467

Instant Recess Dr. Yanceys research shows adding 10 minute Recess breaks in the work day: Helps control employees weight Prevents depression, diabetes, heart disease and cancer Improve employee productivity and morale Decrease injuries and absenteeism Instant Recess KicKoff Tool Kit. http://recess.keenfootwear.com/wp-content/uploads/2011/09/1_Instant_Recess_Kickoff.pdfhttp://recess.keenfootwear.com/wp-content/uploads/2011/09/1_Instant_Recess_Kickoff.pdf

Scientific 12-Station HICT Program All exercises can be done with body weight in almost any setting (e.g., home, office, hotel room, etc.). The exercise order allows for a total body exercise to increase the heart rate. The lower, upper, and core exercises maintain the increased heart rate while developing strength. Reilly M. 2013. The 7-minute workout that is as beneficial as a long run and a weights session. DailyMail UK. http://www.dailymail.co.uk/health/article-2322470/The-7-minute-workout-proven-good-long-run-weights-session--PAIN-reap-benefits.html There is good evidence that high-intensity interval training provides many of the fitness benefits of prolonged endurance training but in much less time.

Sample 7-Minute HICT Program To do the program: Do each exercise at high intensity for 30 seconds If needed include a 10 second rest break. The total time for the circuit is 7 minutes. Repeat circuit up to 3 times. 1. Jumping jacks - Total body 2. Wall sit - Lower body 3. Push-up - Upper body 4. Abdominal crunch - Core 5. Step-up onto chair - Total body 6. Squat - Lower body 7. Triceps dip on chair - Upper body 8. Plank - Core 9. High knees/running in place - Total body 10. Lunge - Lower body 11. Push-up and rotation - Upper body 12. Side plank - Core Klika B, Jordan C. HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment. ACSM'S Health & Fitness Journal: May/June 2013 - Volume 17 - Issue 3 - p 813 doi: 10.1249/FIT.0b013e31828cb1e8May/June 2013 - Volume 17 - Issue 3 - p 813

Develop Course Exercise & De-stressing Modules Create modules in online courses for: Exercise Relaxation Stress Reduction Modules in online courses they can be used and shared by the instructors too. Image Microsoft Clipart Question? Type it in the chat window, preface it with ???

Survey Results from Nutrition Students Which type of module would you be interested in using more than once a week in an Online Course? Exercise Module22.7% Relaxation Module22.7% Stress Reduction Module31.8% The Challenge would be how to enforce or monitor use of the exercise module.

Additional Resources Recess at Work Dr. Tony Yancey with Keen Footwear http://recess.keenfootwear.com/recess-at-work/ http://recess.keenfootwear.com/recess-at-work/ Instant Recess (Other Different Versions) Health*Matters, UC Berkeley - http://www.youtube.com/watch?v=tMuZ0_-Y7n4http://www.youtube.com/watch?v=tMuZ0_-Y7n4 Tempe Campus Resources, ASUCampusRec http://www.youtube.com/watch?v=b0k3zk8b-YU http://www.youtube.com/watch?v=b0k3zk8b-YU Leslie Sansone 5 Minute Walk http://www.youtube.com/watch?v=PnsfbneFQ_8 http://www.youtube.com/watch?v=PnsfbneFQ_8 Scientific 7 Minute Exercise Klika B, Jordan C. HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment. ACSM'S Health & Fitness Journal: May/June 2013 - Volume 17 - Issue 3 - p 813 doi: 10.1249/FIT.0b013e31828cb1e8May/June 2013 - Volume 17 - Issue 3 - p 813 Question? Type it in the chat window, preface it with ???

Stand or Walk Whenever Possible Stand when giving online lectures. Stand when attending online webinars. Stand while grading. Plan walking meetings. Have stand and stretch breaks during meetings and conferences. Source: EBW Partners 17827. http://www.flickr.com/photos/taedc/8252351786/http://www.flickr.com/photos/taedc/8252351786/

Use an Exercise Ball for Your Chair Researchers in a 2008 study at New York School of Bioscience found that the energy expended was 4.1 kcal/h greater while performing work sitting on a therapy ball than while sitting in an office chair. 30 kcals / day 600 kcals / month Beers EA, Roemmich JN, Epstein LH, Horvath PJ. Epub 2008 Mar 20. Increasing passive energy expenditure during clerical work. Eur J Appl Physiol. 2008 Jun;103(3):353-60. http://www.ncbi.nlm.nih.gov/pubmed/18351381http://www.ncbi.nlm.nih.gov/pubmed/18351381 Image: Working at Home by EdwinP http://www.sxc.hu/photo/515333http://www.sxc.hu/photo/515333

A Standing Desk Increases Energy Used Mayo Clinic Researchers found that if sitting computer time were replaced by walkingandworking, Energy expenditure could increase by 100 kcal/h. Levine JA, Miller JM. Epub 2007 May 15. The energy expenditure of using a "walk-and-work" desk for office workers with obesity. Br J Sports Med. 2007. Sep;41(9):558-61. http://www.ncbi.nlm.nih.gov/pubmed/17504789.http://www.ncbi.nlm.nih.gov/pubmed/17504789 Image: Easy Standing Desk by Zieak http://www.flickr.com/photos/zieak/5373134473/http://www.flickr.com/photos/zieak/5373134473/ Question? Type it in the chat window, preface it with ???

Benefits from Using a Standing Desk If obese and overweight individuals replaced 2-3 h/day sitting at the computer with walking computer time They could lose 2030 kg/year. Levine JA, Miller JM. Epub 2007 May 15. The energy expenditure of using a "walk-and-work" desk for office workers with obesity. Br J Sports Med. 2007. Sep;41(9):558-61. http://www.ncbi.nlm.nih.gov/pubmed/17504789.http://www.ncbi.nlm.nih.gov/pubmed/17504789 Image: Standing Desk by Eric J. Wilhelm http://www.instructables.com/community/Standing-desk/http://www.instructables.com/community/Standing-desk/

A Walk Station for Working Example of ingenuity at work. Good for watching online lectures, movies, video clips and reading online textbooks. More difficult to type and walk at the same time. Not the best option for grading (unless you use audio grading comments). Image: Walk station by Eliazar http://www.flickr.com/photos/eliazar/2089523822http://www.flickr.com/photos/eliazar/2089523822 Question? Type it in the chat window, preface it with ???

Walktober = Walking in October Walking is an easy, healthy and inexpensive way to move more daily. It is also an activity that most everyone can do at any age for life. October is an ideal time to get outside for walking. The fall colors are spectacular and the days are cooler. Try a walk in October (Walktober) Image Microsoft Clipart

Working (and Eating) at Home Image: The Home Office by _fabio http://www.flickr.com/photos/_fabio/104792456/http://www.flickr.com/photos/_fabio/104792456/

Fueling up to Work at Home Image: Fuel = Coffee + Pastries by adactio http://www.flickr.com/photos/adactio/4356386978/http://www.flickr.com/photos/adactio/4356386978/

Poll: Eating and Online Classes Do you eat or snack while working on or studying for online classes? A. Yes, a lot B. Yes, a little C. No D. Not sure

Easy Eating Interventions Change the work space. Limit or restrict eating in front of the computer or while on the laptop. Practice Mindful Eating techniques. Be aware of the foods you are eating while working rather than munching and mindlessly eating. Question? Type it in the chat window, preface it with ???

Change the Workspace Environment Image: Full Breakfast by Justin http://www.flickr.com/photos/justin/533451823/http://www.flickr.com/photos/justin/533451823/ Cluttered and (possibly) disorganized work space. Lots of food on the desk large breakfast + snacks for later. Note the plastic cover on the keyboard.

Improved Workspace Environment Image: Reboot Breakfast by JakeCaptive. http://www.flickr.com/photos/jakecaptive/2612828640/http://www.flickr.com/photos/jakecaptive/2612828640/ Cleaner work space. Real potted plant. ? Natural lighting ? Food on the working space with coffee, tea and croissants.

Healthier Lunch Choices Image: Pret Lunch by Chumpolo. http://www.flickr.com/photos/chumpolo/269525021//http://www.flickr.com/photos/chumpolo/269525021// Disorganized, cluttered work space. Healthy food on the desk large salad and coffee or tea. Question? Type it in the chat window, preface it with ???

Ideal (Healthy) Home Office Desk Image: A Clean Workspace by Herry http://www.flickr.com/photos/herry/5980686236/http://www.flickr.com/photos/herry/5980686236/ Clean, organized working space. View of nature though a window. No food on the desk, just a cup of tea or coffee. Scent sticks.

Managing Mindless Eating Working online and at home is a set up for mindless eating. Mindless Eating is eating that occurs without feeling hungry, when one is bored or often for no real reason. Ways to Manage Mindless Eating Keep healthy snacks around for munching. Move the unhealthy snacks 6 feet away. Better - Keep unhealthy foods out of sight. Change your desk / work environment. Martin L. 2011. Ways to Combat Mindless Eating. WebMD. http://www.webmd.com/diet/news/20110805/ways-combat-mindless-eatinghttp://www.webmd.com/diet/news/20110805/ways-combat-mindless-eating Question? Type it in the chat window, preface it with ???

Any Other Ideas for Moving More? Image: Autumn Day Walk by Muffinman71xx http://www.flickr.com/photos/muffinman71xx/2326050712/http://www.flickr.com/photos/muffinman71xx/2326050712/

Summing Up Webinar Objectives Learned about potential health connections between online education and a more sedentary lifestyle. Discovered how sedentary lifestyle or sitting disease can have a major impact on your health. Recognized how taking and teaching online classes may contribute to a more sedentary lifestyle. Found ways to include more activity in your online work day. Learned several helpful tips to remind you to Move it More when teaching online. Question? Type it in the chat window, preface it with ???

Write a Note to Move it More! Get Up & Move! Image Microsoft Clipart

Contact Information Kirsti A. Dyer MD, MS Physician Health educator Fellow Integrative Medicine Online Instructor (Nutrition) Columbia College [email protected]

Evaluation Survey Help us improve our seminars by filling out a short online evaluation survey at: Type it in the chat window, preface it with ???, and raise your hand. https://www.surveymonkey.com/s/WebinarMoveMore

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Move it More >>> Especially When Teaching Online Kirsti A. Dyer, MD, MS Columbia College If you have a question during the webinar, please type it in the