confidential property of unitedhealth group. do not distribute or reproduce without the express...

Confidential property of UnitedHealth Group. Do not distribute or reproduce without the express permission of UnitedHealth Group.

Lose and WinMove to Lose


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Understand the benefits of physical activity

Review common exercise myths

Understand the role of physical activity in weight loss

Identify moderate intensity activities

Learn how to plan your exercise routine

Objectives


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Reduces the risk of developing heart disease or having a stroke

Lowers bad cholesterol and raises good cholesterol

Lowers the risk of developing high blood pressure

Lowers the risk of developing type 2 diabetes

Reduces the risk of certain cancers including colon cancer

Reduces feelings of depression, anxiety and stress

Promotes mental well-being

Helps build and maintain healthy bones, muscles, and joints

Benefits of Physical Activity

Helps you achieve and maintain a healthy body weightSource: CDC


4Exercise Quiz

1. If I exercise, I can eat whatever I want.

True False

2. If I have no energy for physical activity, it’s best to rest.

True False

3. I should push myself to the limit to get the benefit-no pain, no gain.

True False

4. I should drink a sports drink when I exercise

True False

5. I shouldn’t bother unless I can exercise for at least 30 minutes.

True False


5Physical activity and weight loss

You will lose weight when the calories you eat and drink are less than the calories you burn

Physical activity helps you burn more calories


6Recommendation

Break activity into several 10 minute stretches throughout the day

Example 1

6:30 a.m. Brisk walk 30 minutes

9:00 a.m. Take the stairs instead of elevator to the office

10 minutes

5:30 p.m. Briskly walk the dog 20 minutes

60 minutes

Example 2

12:00 p.m. Brisk walk during lunch 30 minutes

6:30 p.m. Circuit training 30 minutes

60 minutes

Example 3

7:30 a.m. Brisk walk 20 minutes

12:00 p.m. Climb the stairs at work 20 minutes

6:00 p.m. Active play with kids 20 minutes

60 minutes

National guidelines recommend getting 60 minutes of moderate intensity activity on most days of the week


7Moderate intensity activities

Walking

Jogging

Biking

Swimming

Water aerobics

Hiking

Moderate intensity means you are feeling warm, breathing hard, and sweating, but still able to carry on a conversation

Circuit training

Gardening

Exercise class

Active play with kids

Raking the leaves

Dancing


8Planning your exercise routine

Choose activities that work for you!

How much time do you have?

Do you enjoy group or solo activities?

Do you prefer to exercise in private or public places?

Would you rather be inside or outside?

Do you have access to special equipment needed for certain activities?

Do you like variety or prefer to master one type of activity?


9Exercise safe!

If you are breathing too fast, cannot catch your breath, or get a cramp, stop and take a break

If you feel any pain in your chest, feel really sick to your stomach, or feel dizzy or lightheaded, STOP immediately, get help and call your doctor

Talk to your doctor about activities that are best for your health status


10Ready, Set, Go!

Remember to:

Be safe

Take it one step at a time

Schedule activity into your life

Choose something you like to do

Go at your own pace

Remember small changes add up

Track your progress

Remember some activity is better than none

confidential property of unitedhealth group. do not distribute or reproduce without the express...

Documents

minutes example

kids20 minutes

lunch30 minutes

work20 minutes

dog20 minutes

true false slide

brisk walk20 minutes

brisk walk30 minutes