Fitting in Fitness

1
Fitting in Fitness

• Jennifer Ellison, PhD, PT
• University of Texas Medical Branch
• Department of Physical Therapy

2
What is FITNESS anyhow?

• Cardiovascular endurance
• Muscle strength
• Bone strength
• Posture
• Flexibility
• A GOOD EXERCISE PROGRAM INCORPORATES ALL OF THESE!

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Benefits of Physical Activity

• Physical strength, flexibility, endurance,
  maintenance of bone mass, weight loss
• Psychological improved sense of well being,
  relief from stress
• THE HURRIED WOMAN NEEDS THE BENEFITS, BUT DOESNT
  HAVE TIME FOR THE EXERCISE!!

4
How do we fit in fitness?

• Strength Training at home or in the office
• Legs
• Wall squats
• Lunges
• Arms
• Resistive bands
• Small weights (soup cans)

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• Strength Training for the Abdominals
• Pull belly button in while you sit, lie on your
  back, stand, walk, and work!

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Flexibility

• Hamstring stretch while sitting
• Neck side bending in sitting
• Arm raises standing against the wall

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Posture

• Sit with a low back support while driving and
  working.
• Pull your tummy in and shoulders back while
  standing and walking.

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Bone Strength

• Weight bearing exercises
• Walking
• Jogging
• Strength training for legs and arms

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Cardiovascular Endurance

• Walk
• Jog
• Bike
• Swim
• Dance
• Aerobic Housework
• MOVE!

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How much?

• 10,000 steps/day (about 5 miles depending on your
  stride length)
• 30-60 minutes 3-5 times per week
• (It doesnt have to be all at once!)
• BUT IM A HURRIED WOMAN!

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WHEN?

• Examine your daily schedule.
• Do you have consistent periods of waiting that
  could be exercise time?
• Carpool line
• Do you have periods of short activities that
  could be lengthened?
• walking elderly mother

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Be Creative!

• Schedule a walking meeting.
• Dance with your kids.
• Walk the long way across campus or through your
  building.
• Walk upstairs to ask a question rather than using
  the phone or email.
• Take a stretch break instead of a coffee break.

13
Make Moving a Priority!

• See your doctor before beginning new programs.
• Add just 10 minutes a day.
• Choose activities that you enjoy!
• Incorporate them into your daily routine!