ncpb presidential fit 8-4-2012

Presidential “Fit”Maintaining Health and Wellness for You and Your Association

Presented byScott Cooper

Kathryn Grant MadiganMarc Staenberg

Mary Anderson, M.D. FACP

August 4, 2012Chicago, IL

NCBP 2012 Annual Meeting

Introductions

Scott Cooper Kathryn Grant Madigan Marc Staenberg Mary Anderson, M.D. FACP

2August 4, 2012

Agenda

Part I: Focus on the President

Part II: Focus on the Association

Part III: What is Your Bar Association Doing

NCBP 2012 Annual Meeting 3August 4, 2012

PART I:FOCUS ON THE PRESIDENT

PRESIDENTIAL FIT


Strategies for Staying Healthy

“Presidential Fit”

Your Presidential Year is a Sprint, Not a Marathon

Peak performance is enhanced by rest and renewal

Hiking Metaphor

Restores energy

Regain focus

Enjoy a more meaningful, and healthy, Presidential year

6NCBP 2012 Annual MeetingAugust 4, 2012

The Presidential “Curses”• The Presidential “Twenty”• Increased Risk of Colds and Flu (or worse)• Sleep Deprivation• Poor Diet• Lack of Exercise• “Re-Entry” Funk or Depression• Increased drinking, or reliance on medication

or caffeine 7NCBP 2012 Annual MeetingAugust 4, 2012

Practical Advice Snack Time You Don’t Have to Stay for Dinner The Drinking Game


The Drinking Game Can you Tell the Difference Between These

Two Drinks?

How about These Two?


Take Care of Yourself Regular massage or other body treatments Healing Touch is powerful medicine Consider a pre-Presidential “time out” or

retreat “Calm before the storm” Take regular vacations with family (you all

need it!)


Walk or Ride to Meetings When You Can

August 4, 2012 NCBP 2012 Annual Meeting 11

Keep a Journal Not just for your legacy… Therapeutic value Let go of the “stuff” cluttering your mind &

spirit Increase your energy and creativity Maintain perspective Food journal – free apps


The Challenge for Family Being Bar President may be great for you,

may not be so great for family Make sure family members know what the

job entails New scheduling challenges Public appearances Include family when appropriate TravelAugust 4, 2012 NCBP 2012 Annual Meeting 13

Plan for “The Year” & “The Year After”


Justice Stephen Breyer:

“don’t know that what I do is meditation, or even whether it has a name. For 10 to 15 minutes twice a day I sit peacefully. I relax and think about nothing or as little as possible … doing this makes me feel more peaceful, focused and better able to do my work.”

Amanda Enayati, CNN.com Blogs


Strategies for Staying Healthy

(And Why This Should Matter to You)

2010 Most Frequent Causes of Illness and Death

1. Heart Disease 24% 8. Kidney Disease 2%

2. Cancer 23% 9. Flu and Pneumonia 2%3. Chronic Respiratory Disease (asthma, emphysema, etc.) 6% 10. Suicide 2%

4. Stroke 5%11. Septiciemia (blood infection) 1%

5. Accidents 5% 12. Chronic Liver Disease 1%

6. Alzheimers 3% 13. Hypertension 1%

7. Diabetes 3% 14. Parkinson's disease 1%

15. Aspiration Pneumonitis 1%National Vital Statistics Reports, Vol. 60, No. 4 , January 11, 2012


Physical Inactivity- 2009

0 - 20.020.1 - 24.424.5 - 28.228.3 - 32.7> 32.8

Percent

Centers for Disease Control and Prevention: National Diabetes Surveillance System. Available online at: http://apps.nccd.cdc.gov/DDTSTRS/default.aspx. Retrieved 7/20/2012.


Obesity - 2009

0 - 19.419.5 - 23.823.9 - 27.027.1 - 30.7> 30.8

Age-adjusted percent



Diabetes - 2009

0 - 6.36.4 - 7.57.6 - 8.88.9 - 10.5> 10.6

Age-adjusted percent



Exercise

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES Centers for Disease Control and PreventionDivision of Nutrition, Physical Activity, and ObesityPhysical Activity Guidelines for Adults • 07/09


Exercise

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICECenters for Disease Control and PreventionDivision of Nutrition, Physical Activity, and ObesityPhysical Activity Guidelines for Adults • 07/09


Get Enough Sleep (Not Joking) Get enough sleep to function optimally 7 to 9 hours ideal – CDC and NIH Trouble sleeping? Think tryptophan –

• Fresh dairy (warm milk works wonders)• Fin fish• Nuts (especially cashews, almonds, pine nuts,

sesame seeds)• Turkey

Consequences of sleep deprivation …August 4, 2012 NCBP 2012 Annual Meeting 24

Sleep tips Maintain a regular bed and wake time Establish a regular, relaxing bedtime routine Create a sleep-conducive environment that is

dark, quiet, comfortable and cool Remove TVs from bedrooms Use bedroom only for sleep and sex Finish eating at least 2-3 hours before bedtime Avoid caffeine and nicotine Avoid alcohol close to bedtime


1-877-44U-QUIT (1-877-448-7848)

Smokefree.gov

Don’t Smoke


Resources http://www.cdc.gov/HealthyLiving/

http://www.nih.gov/health/NIHandweightofthenation/

http://health.rush.edu/Index.aspx

http://rush-health.com/RHA/HealthInitiatives/HealthImprovement.asp


PART II:FOCUS ON THE ASSOCIATION

PRESIDENTIAL FIT


Get Your Association Involved Healthy Activities are great ways to connect

members Offer a wide variety Programs are Not Just for the “Super Fit” Connect Programs to Bar Foundation or Other

Local Charity Review the food and snacks you offer


Some Existing Resources


Some Examples (1) Bar Association runs/walks Bike challenges “Spinning CLE” Sports/affinity/training clubs Group quit smoking campaigns Contact your health insurer and inquire if it

offers a wellness program


Some Examples (2) Programs on Nutritional Eating Incorporate an activity at your meetings (a 5k

run at your Bench Bar) Food Committee for Your Association Golf Outings Cover Stories About Your Lawyers Doing

Healthy Activities


Bar Activities


More Bar Activities


NCBP 2012 Annual Meeting

Washington State Bar’s Health FairThe WSBA held a Health Fair on Thursday, April 19th open to all staff with approximately 12 outside vendors offering services such as:acupuncture, yoga, meditation, physical therapy, massage and nutrition and It included a local fitness club, representatives from Weight Watchers, and a local running coach. This was organized by the newly formed Health & Wellness committee,whose mission is to raise awareness about healthy lifestyles and provide opportunities to support balance and wellness.

35August 4, 2012

PART III:WHAT IS YOUR BAR

ASSOCIATION DOING & WRAP UP

PRESIDENTIAL FIT


ncpb presidential fit 8-4-2012

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