Physical EffectsHelp Manage weight

Burns CaloriesStrengthen and defines Muscles

Keeps Circulatory and Pulmonary Systems in shapeIncreases HDL and decreases Triglycerides

Helps with BS levels

Emotional EffectsIncreases production of endorphins

Relieves stressReduces depression

Improves self-esteem Improves sleep quality and duration

Boost self-confidence

Mental Benefits Increases blood flow to brainRemoves more cellular waste

Enhancing your ability to think, plan, organize and multi-task Overtime, reduces risk for cognitive decline

Why is

physi

cal act

ivit

y

so im

port

ant?

How often should I exercise?

• The 2008 Physical Activity Guidelines recommends:– 30 minutes daily for adults ages 18-64

• Aerobic Activities – at least 5 days a week• Strength Training – at least 2 days a week

Less than 20% of adults meet the 30-minutes of recommended physical activity each day.

Take Action!• Know your style.

• Exercising Alone, with a buddy, with a group or mixing it up.

• Pick an activity that you enjoy.

• Start slow and add a little at a time.

• Set a goal, make a plan and put it on the calendar.

• Plan for barriers.

• Track your progress

Opti

ons

for

Physi

cal A

ctiv

ity

Opti

ons

for

Physi

cal A

ctiv

ity

Here

at

OM

C

• You Tube Videos– 4,880,000 Videos for FREE!

• Gaming Systems

• Smart TV Aps

• Fitchannel

• Exercise/Fitness Videos (Barrow & Share)

Use Every Opportunity • Take the stairs• Self-Checkout• Take the long way• Make a game of it• Stop Lights• Push Mow the lawn• Commercial Breaks• Park further away• Wash the Car• Sweep/Rake• Stretch in Shower• Putting away dishes, laundry, groceries, etc…

• Do it yourself• Walk and talk• Use your down time • Sit up straight, don’t

slouch • Dance, lunge, squat, etc…

whenever possible• When waiting on

something• Walk to mailbox, co-

worker, etc..• Carry groceries, don’t push

• Not enough time• Inconvenient • Lack of Motivation• Forgetful• It’s boring• Lack of Confidence• Fear injury• Lack of Support• Don’t have access• Don’t like sweating • Don’t have workout clothes

Barriers to Physical Activity