Take an Exercise Break

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Take an Exercise Break

• Presented By Kristie Holt, MPH, CHES

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Benefits of Short Bouts of Exercise

• Improve Mood
• Every minute counts! 3 ten minute breaks 30
  minutes of exercise
• Lower stress
• Feel like you are doing something productive and
  healthy.
• Burn calories
• Get and keep a healthy weight

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Shift Your Attitude

• Change your all or nothing attitude.
• Many believe you can only reach fitness or weight
  management goals with exercise sessions that last
  40 60 minutes. Simply not true!
• Find easy ways to exercise for a few 10 minute
  sessions each day

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Use Your Commute

• Use your commute to workout-walk, skate, or bike
  to work.
• Park further from your destination.
• Get off bus or train early

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Turn Other Activities into a Workout

• Many people put off working out because they have
  too many chores. Turn your chores into a
  workout!
• Even at work you can opt to take the stairs, or
  walk over to speak with a colleague instead of
  calling.

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Caloric Balance

• Energy in must be less than energy out
• Eat less, and move more!
• TOTAL of 30 60 minutes of exercise on most, if
  not all days
• Walking is a great way to start

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How Many Calories Do I Need?

• Other Factors to Consider

• INACTIVE 12
• LIGHTLY ACTIVE 15
• MODERATELY ACTIVE 16-20
• VERY ACTIVE 21-25

• Men have greater muscle mass
• Muscle burns more calories than fat
• As we age metabolism slows
• Gender, age, and muscle mass are important

• Multiply your IDEAL weight by

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Calories Burned Add Up

• Playing with Dog 150
• Gardening 324
• Stretching 270
• Pushing stroller 297
• Brisk walk 240
• For a 150 lb person per hour

• While you wont do all of these activities for an
  hour at once, they do add up over time
• If you brush for 2 minutes, twice a day, youll
  burn up to 342 calories/month and a whopping 4104
  calories per year!

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Everyone Has Time for Exercise

• Try to be physically active for at least an hour
  each day.
• Try to get a total of 20 to 60 minutes of
  cardiovascular exercise.
• Spend at least 5 to 10 minutes increasing your
  flexibility.
• Spend 5 to 10 minutes on muscular strength and
  endurance.
• Both mind and body need to exercise!

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Cardiovascular Quickies

• Take a 10 minute brisk walk around your building
  at lunch.
• Walk up and down the stairs for 5 minutes as you
  take a break.
• Wake up 10 minutes earlier, jump rope for 5
  minutes, do 10 push ups and 30 crunches.
• Park 10 minutes away from work.

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Start a Worksite Walking Program

• Easier to stick with a program when you buddy
  up.
• Research your surroundings, map out 3 or 4 safe,
  interesting routes.
• Log your minutes or miles and have a friendly
  competition.
• Send email reminders.
• Bring water and share a healthy snack afterwards.

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http//www.ci.santa-ana.ca.us/parks/documents/down
town_text_english.pdf
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Make Your Workstation a Work Out Station
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Work Out Station Ideas

• Water Bottle
• Resistance Band
• Jump Rope
• Stability Ball
• Walking/Running Shoes
• Watch or Pedometer
• Exercise Mat

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Many Resistance Exercises Can Be Done a Your Desk
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Increase Flexibility at Your Desk
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Many Benefits of Yoga

• Use yoga to improve flexibility, reduce stress
  and gain mental clarity

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What is Yoga?

• Scientific system of physical and mental
  practices
• Promotes a connection between the mind, body and
  spirit
• Is a lifestyle, not a religion. But, it may
  deepen faith

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Yoga Involves

• A series of poses called asanas
• Controlled breathing called pranayam
• May also involve chanting or meditation

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• Yoga stretches both muscle and soft tissues
• Yoga poses or asanas help release the lactic acid
  that builds up in the muscle
• Yoga increases each joints range of motion
• Yoga may also increase the lubrication in the
  joints.
• After 8 weeks, flexibility can improve by 35.

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The Sun Salutation

• Use your exercise break to complete this series
  of asanas.

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Proper Alignment- Lets try it

• Ears above shoulders, shoulders above hips
• Raise both arms straight up, alongside your ears.
  Keep ears aligned. Bend forearms toward shoulders
  ,touch shoulder blades. 10 reps with both arms,
  then 10 reps for each arm

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Less Stress, More Calm

• Meditation quiets constant mind chatter
• Deep breathing forces you to focus on breath
• More oxygen to brain also affect mood
• Adrenal glands produce less cortisol
• Boost in oxytocin- the trust and bonding
  hormone
• Feel relaxed, calm, and connected to others

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Better Breathing

• Promotes deep, mindful breathing
• Lung capacity is increased
• Long and deep breaths promote relaxation-
  opposite of stress response

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Be a Work Yogi- Meditate

• Meditation helps achieve mental clarity and a
  positive outlook
• When you learn to quiet your mind you can focus
  your energy where you want
• Yoga encourages positive thoughts and self
  acceptance

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Types of Meditation

• Tratak or steady gazing
• Place the object right in front of you
• Regulate breathing
• Gaze at object without blinking
• After one minute close your eyes, keep your inner
  gaze
• Visualize the object
• After the image disappears open your eyes and
  repeat

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OM is commonly used for Tratak

• OM symbol
• This eternal word is all what was, what is and
  what shall be

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Namaste

• The light within me honors the light within you