Physical Activity that Fits My
Time, Budget, and Personality
Presented by: Jaclyn Braspenninx, MPH
Healthy IU Manager - Bloomington, East, & Southeast
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• Vision: To be the healthiest university in the country.
• Mission: Healthy IU will empower, educate, and offer environmental tools to
encourage members of the IU community to life their best life.
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Healthy IU Programs/Education
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Nutritional Counseling
WIC Track – FREE for employees from 6am-4pm
Health Screening
Mindful Way to Stress Reduction
Mid-Day Mindfulness Practice
Diabetes Prevention Program
Online Presentations
• Reset Your Rhythm: How to Optimize Sleep for Weight Loss
• Feel-Good Workstation Movements
• Am I Enough? The Question That Drives Anxiety
• Connections – Your Brain on Relationships
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Healthy IU – Encouraging Environmental Tools
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Self-Monitoring Blood Pressure Machines
Refillable Water Fountains
Walking Trails around campus
Stairwell Promotion
Healthier Vending options – taste and tells
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Presentation Objectives
• Fitness vs. Movement Discussion
• Sitting is the New Smoking - Sitting Research
• Colors of Fitness Results
• Power of Connections – Sharing with a Neighbor
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Movement VS. Fitness
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Fitness: Invented to create movement
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Movement: What we do naturally
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Lifestyle Movement
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We are upside down
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Intentional Exercise vs. Lifestyle Movement
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Too busy to move?
 Research shows that bouts < 10 min, multiple times a
day:
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Impact cardiovascular health
Improve systolic blood pressure
Decrease hypertension
Decrease stress
o Add stairs: increase HDL and VO2
Sources: Barr-Anderson, D. (2011). Integration of Short Bouts of Physical Activity into Organizational Routine. American Journal
Preventative Medicine, 40(1), 17.
Boreham, C., Wallace, W., & Nevill, A. (2000). Training Effects of Accumulated Daily Stair-Climbing Exercise in Previously Sedentary
Young Women. Preventive Medicine, 30, 4.
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Daily Activity Demands Have Decreased
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Sitting Disease? Please Stand…
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Increased standing time improved survival rate
Katzmarzyk, MSSE, 46:5, 940-946 (2014)
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Everybody Walk Documentary
http://everybodywalk.org/documentary
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What happens while you sit…
• Electrical activity in your muscles drop
• Calorie burning rate immediately plunges to about 1 kilocal/minute
• Insulin effectiveness drops
• Enzymes responsible for breaking down lipids and triglycerides plunge
• HDL (good cholesterol) falls
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Source Hamilton, M. et al. (2008). Too Little Exercise and Too Much Sitting: Inactivity Physiology and the Need for New
Recommendations on Sedentary Behavior. Current Cardiovascular Risk Reports, 2, 292-298.
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The 8 Colors of Fitness
• Allows us to use the power of self-understanding to live a
more physically active life…
Make better exercise choices for your personality
Fit exercise into your already busy lifestyle
Take exercise from boredom to fun (or at least satisfying)
Identify which approaches energize you and which zap your
energy
• Be more efficient when working with a personal trainer
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Understanding your results
• Quiz is composed of 4 personality dimensions and when combined determine
your color.
• Blue, Gold, White, Purple, Green, Red, Saffron, Silver
• Self-Reported Alignment Value
• Verifies your exercise preferences compared to the responses you provided on the quiz.
• A high alignment number (7 or higher) means you can confidently embrace your
exercise color.
• Raw Result
• Reflect how consistently you answered each set of dimensions.
• A score of 3 or higher indicates a clear preference for a particular dimension.
• A low score (1) indicated that your preference was ambiguous for that dimension.
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Activities
Treadmill, elliptical, stationary bike, rower
Walking/Running
Swimming
Golf & Tennis
Yoga
Weight Training
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Environment
Roadblocks
Tips
Traditional
Safe Fitness
Center
• Not having specific goals
• Not scheduling exercise or disruptions
• Keep track of the results
• Exercise at the same time everyday
Familiar
Predicable
Calm
• Other duties that take priority
• Over-stimulating or disorganized
environment
• Schedule time on your calendar
• Fit into normal routine
Outdoors
Alone
• Inaccessibility of nature
• The weather
• Investigate geocaching
• Fit into everyday activities
Outdoors
Energy
• Not having goals in sight
• Lack of people to “play” with
• Set a goal
• Train for an event (i.e. 5K) with others
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Environment
Roadblocks
Tips
Outdoors
Convenient
• Ideas & mental stimulation
• Inconvenience
• Ignoring physical needs
• Disguise exercise within other activities
• Have self-compassion
Outdoors
No frills gym
• Perfection & self-criticism
• Exercise is boring & a cause for
suffering
• Walk with a friend or co-worker
• Focus on something else & get exercise out of
the way
Fitness Center
Controlled
• Exercise not integrated into lifestyle
• Proceeding without a plan
• You actually like gyms
• Personal Trainer
Outdoors
Tranquil
• Postponing due to not having a full
blown plan
• Feeling rushed
• Accept a short workout as better than no
workout
• Try before you buy
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The Power of Connections
• Good social connections add 3,285 days
(9 years) to your life expectancy
• Positive social relations improve health
behaviors and health
• 2/3 increase in probability of successful behavior
change
• People with close social ties are less likely to die
from any cause 10 to 15 years later
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What is your story?
• Talk to your group about:
• Do you mostly accept or mostly refute the characteristics associated
with your color?
• Is there another color that you identify better with?
• What you like to do to exercise
• Your biggest barrier to exercise
• Will you change anything about your exercise routine based on what
you learned today?
• If so, what?
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To learn more…
• Visit the 8 Colors of Fitness Website
• http://the8colorsoffitness.com
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On-Campus Resources for Physical Activity
• Rec Sports
• Step into Fitness
• Group Exercise
• FREE WIC track access – 6am-4pm
• SPH Physical Activity Classes
• Martial Arts, Tennis, Golf, Swimming, Etc.
• Healthy IU Walking Trails
• http://healthy.iu.edu/~welliu/campus/iub/iub-walking-trails.shtml
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