The BEST Way to Exercise
Exercise Fears
Exercise Benefits
Increases in Physical Activity Decreases:
• All-cause mortality• Cardiovascular and coronary heart disease• Overweight, obesity, and fat distribution• Type 2 diabetes mellitus• Colon cancer• Quality of life and independent living in older persons• blood pressure and hypertension• depression and anxiety
American College of Sports Medicine
Attacking Exercise the BEST Way
4 Steps to Proper Movement1. Mind to Muscles
• Training the subconscious
2. Stabilization• Proper Abdominal Firing
3. Muscular Endurance• Increase muscle stamina
4. Muscular Strength• Increase muscle strength
1. Chair Exercise
• Maintain good posture
• Feel movement in Abdominal muscles
2. Single Leg Balance Stand
• Maintain good posture
• Stabilize body with Abdominal muscles
• Feel movement in Glute muscles
3. Hip Hinge and Squat
• Maintain good posture
• Maintain weight on heels
• Avoid internal/external rotation in hips
• Avoid knees flexing over toes
• Feel movement in Glute muscles
BREAK!
What do YOU Like to Do?
A Good Reward is:
• Self-reinforcing
• Something that supports your goal
• Something to look forward to
• Something you enjoy doing!
How do you reward yourself when accomplishing a goal?
• Buying a new outfit• Pedicures and manicures• Play the piano/guitar• Going to the lake• Game night• Going to the movies• Play in the park• Go on a hike• Mini Golf, playing horse, Bocce ball, horseshoes
Group Discussion
• What rewards can you include in your short term and long term goals?
• Talk about it!
• Write down your favorites!
Thanks!