Exercise, Health

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Practical Techniques for Greater Health and
Energy
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Is Your Body Your Temple?

• Are you a Sitter, a Duckwalker, Windswept, or a
  Leaning Tower?

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Functional Mobilitymove comfortably in 3 planes
of motion
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Gravity Drop (2 minutes)

• Stand on staircase or curb with feet shoulder
  width apart.
• Hold rail for balance.
• Let heels drop lower than toes.
• Bring shoulders back and level.

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Leg Pendulum Swings

• Stand on small step with other leg hanging below
  step.
• Swing hanging leg like a pendulum.
• 25 reps front to back and side to side.
• Repeat with other leg.

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Triple Hamstring Stretch

• Stand with right foot propped on chair, knees
  unlocked. Slowly lean forward until you feel a
  stretch in torso and rear thigh.
• Hold for 20 seconds.
• Repeat turning to right. Then left.
• Repeat with left foot on chair.

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Rotating Triangle
Stand with your feet 3-4 apart, toes straight
ahead, arms out to a T. Turn your R foot to the
R, turn your L foot to the R and square your
pelvis to the front. Inhale your L arm towards
the ceiling. Exhale as you reach for the R ankle
with your L hand and the R arm reaches towards
the ceiling. Inhale and look towards your R hand.
Take 5 deep breaths. Following your last exhale,
return to the starting position. Repeat to the L
side.
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Prone Prop

• Lie on floor (aka dont shoot position)
• Feet are pigeon-toed and butt relaxed. Rest
  elbows on blocks of cushions (6high)
• Breathe deeply and relax upper body.
• Let chest/ab fall into floor

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Ab Strength Endurance

• Lie on stomach with your toes on the floor and
  propped up on your forearms.
• Tighten ab muscles and lift body off floor.
• Hold for 30-60-90 seconds. Repeat 3 times.

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Back Strength

• Back Strength
• Sitting Knee Pillow Squeezes (3 x 15 reps)
• Sit on edge of chair, arch back by rolling hips
  forward.
• Relax abs.
• Squeeze folded pillow with thighs and release
  gently.
• Dont use abs!

• Hip Flexor Stretch
• Lay on back, prop feet on box so that knees are
  closer to head than your hips
• Cross leg over the other at the ankle
• Relax legs and let knees fall out to sides
• Hold for 2 minutes

• Reducing Tender Points
• Lay on stomach
• Bend knee of the painful side to bring thigh
  closer to chest
• Relax in this position for 2 minutes.

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Do I Need a Physical

• Do you have chest pains when you exert yourself?
• Do you get short of breath with mild exertion?
• Do you have pain in your legs when you walk that
  disappears with rest?
• Do you regularly have ankle swelling?
• Has your doctor ever told you that you have heart
  disease, high blood pressure or a serious
  disease?

If you answered yes to any of the questions
above, you should check with your doctor prior to
exercise
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Training For Fitness

• Frequency (1-3-5 days week).
• Intensity (Somewhat Hard)
• Time (15-30-60 minutes)
• Warm-up/Cool-Down
• Resistance Training (12-15 slow repetitions)

Start slowly. Set a goal of once per week for 15
minutes. Gradually build from there.
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Quick Stretch!

• Stretching should not hurt. If you are doing a
  stretch and feel pain, discontinue the stretch.
  It is normal to feel a pulling sensation in the
  muscle, but pain is to be avoided.
• Do not bounce. Stretch the muscle and hold it
  for a few seconds (exhaling as you allow your
  muscle group to relax and stretch).
• Always consult your physician with any questions
  about a stretching or exercise program.

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Sample Walking Program
 
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Exercise Rate of Perceived Exertion

• 6 Very, Very Light
• 8 Light
• 10 Somewhat Hard
• 12 Hard
• 14 Very, Very Hard

The key to burning body fat during exercise is to
exercise at an intensity that feels somewhat
hard.
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Tips for Regular Physical Activity

• Stretch before and after exercise
• Schedule time in your planner for a daily walk
• Build upon walking into a regular exercise
  program that you enjoy doing (walk exercise,
  watch a movie on videotape, ride a bike through
  the woods)
• Drink plenty of water (sip throughout the day)
• Make a commitment to do it with an exercise
  partner
• Nothing tastes as good as being fit feels

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• Eating For Energy
• Remember 1 tsp of Crisco Oil 5
  grams of fat
• McDonalds Sausage McDonalds Egg McDonalds
  Egg
• Egg Biscuit McMuffin McMuffin, no cheese
• 35 fat grams 12 fat grams 8 fat grams
•  
• Burger King Chicken BK Broiler Chicken BK
  Broiler Chicken
• Sandwich Sandwich Sandwich, no sauce
  
• 40 fat grams 18 fat grams 8 fat grams
• 12 oz prime rib 12 oz prime rib 8 oz filet
  mignon
• (lean and fat) (lean only) (lean only)
• 100 fat grams 35 fat grams 16 fat
  grams
•     

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• SURVIVING FAST FOODS
•  
• Restaurant Healthiest Choice Dont Even Think
  About It
• Arbys Light Roast Turkey Deluxe Stuffed Potato
• (240 Calories 4g Fat) (648 Calories 38g Fat)
•  
• McDonalds Hamburger Big Mac
• (255 Calories 12g Fat) (570 Calories 35g Fat)
•  
• Chicken McNuggets Quarter Pounder w/Cheese
• (270 Calories 15g Fat) (525 Calories 32g Fat)
•  
• Subway Veggie Delight Sub Spicy Italian Salad
• (237 Calories 3g Fat / 6) (460 Calories 22g
  Fat)
•  
• Turkey Breast Sub Tuna Sub
• (289 Calories 4g Fat / 6) (542 Calories 32g
  Fat / 6)

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Healthy Foods!

• Fruits and vegetables (powerful antioxidants that
  prevent damage to the walls of your coronary
  arteries and fight cancers)
• Nuts (not peanuts) such as almonds, walnuts,
  Brazil nuts (vitamin E and selenium)
• Fish (cold water such as salmon, tuna, mackerel)
  or Omega 3 supplements
• Olive Oil and Canola Oil (monounsaturated fats)
  that can raise HDL Cholesterol levels

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.more healthy foods!

• Beans (kidney, black, garbanzo all have soluble
  fiber which absorbs cholesterol and its
  by-products). Eat as a side dish or toss them
  over salad.
• Garlic and onions contain flavonoids which
  protect artery walls
• Soy products contain isoflavones which help keep
  LDL from depositing unwanted cholesterol.

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Portion Sizes

• Use your palm as a guide for a serving of
  poultry, fish and meat (the proteins)
• Use your fist as a guide for a serving of potato,
  pasta, rice, etc. (the carbs and starches)

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Positive Power of Fruits/Veggies

• Add carrots, peppers to spaghetti sauce
• Buy romaine vs Iceberg lettuce
• Serve sweet potatoes vs regular
• Add wheat germ to cereals
• Carrot cake, muffins
• Snack on frozen fruit
• Soy, Banana, Frozen Yogurt Shakes!

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Basic Components of a Healthy Diet
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Two Types of Carbohydrates
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Good vs. Bad Carbohydrates

• Good Carbohydrates
• Foods that are still in their natural state, or
  similar to their natural state
• Generally high in fiber, rich in vitamins,
  minerals and nutrients

• Bad Carbohydrates
• Foods that have been refined and processed
• Generally loaded with additives, including
  colorings, flavorings and preservatives
• Will generally gain weight If you eat too many
  bad carbohydrates

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Tips to Choose Healthy Carbohydrates

• Choose carbohydrates made from whole grain flour.
  
• Replace regular pasta with whole wheat or spinach
  pasta.
• Substitute other vegetables for potatoes when
  possible.
• Eat fresh fruit as part of a healthy diet.
• Include fresh vegetables in your diet.
• Add beans to your diet.

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Understanding Food LabelsCommon Terms
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Symptoms of Depression

• Constant feelings of sadness, irritability, or
  tension
• Decreased interest or pleasure in usual
  activities or hobbies
• Loss of energy, feeling tired despite lack of
  activity
• Change in appetite, with significant weight loss
  or gain
• Change in sleeping patterns, such as difficulty
  sleeping, early morning awakening, or sleeping
  too much
• Restlessness or feeling slowed down
• Decreased ability to make decisions or
  concentrate
• Feelings of worthlessness, hopelessness, or guilt
• Thoughts of suicide or death

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What Can You Do Tomorrow?

• Eat something for breakfast
• Walk your dog (even if you dont have one)
• Go to sporting goods and try on good
  walking/running shoes...just try them on!
• Schedule an appointment to walk 4 minutes one way
  (at lunch) and 4 minutes back
• Do three stretches
• Sip water throughout the day

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Volunteer to Help create a healthy worksite
Healthy vending machine choices, safe walking
area, clean stair cases, discount water and
fruits.