Move It To Lose It
A motivational workshop
Presented by
Liz Dumont, Bariatric Boot Camp, llc
Myth #1 : I have to put in hours of exercise to realize health benefits
DID YOU KNOW … 15 minutes of exercise per day adds 3 years to life expectancy!!!!
WHY Should I Exercise?
HEALTH BENEFITS OF EXERCISE
Stronger immune system
Improved and more restorative sleep
Better overall mobility
More energy/stamina
Improved cholesterol
Improved blood pressure
Reduced risk of osteoperosis
Reduced risk of cardiovascular disease
Reduced risk for diabetes and better overall glucose control
Reduced risk of cancer
Improved metabolism
Reduces symptoms of arthritis
More heat tolerant (improved cooling system-less likely to sweat)
MENTAL BENEFITS OF EXERCISE
Reverses the detrimental effects of stress
Reduces symptoms of depression (can be as effective as medication)
Alleviate anxiety
Improves learning/cognition
Builds self-esteem
Improves body image
Keeps the brain fit/improves memory and retention
Helps control addiction
Helps prevent alzheimers
FINANCIAL BENEFITS
Reduced cost for medications
Reduced overall medical costs
Liz Dumont, Bariatric Boot Camp, llc/ lizfitness1108@gmail.com
www.bariatricbootcamp.net
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LATEST SCIENTIFIC RESEARCH ON THE BENEFITS OF EXERCISE
DIABETES & Exercise:
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DIABETES IS RISING AT AN ALARMING RATE.
According to the CDC, between 1990 and 2010, the number of adults reporting diabetes more than tripled
from 6.5 million to 20.7 million
Lifestyle changes, including physical activity, are significantly more effective than medication
(Metaformin) in reducing the risk of type 2 diabetes.
Moderate exercise for longer sessions will help you muscles take up glucose up to 20 times the normal
rate. This helps lower your blood sugar levels.
In high-risk adults, the best evidence shows that 2½ hours of moderate to vigorous exercise a week can
prevent the onset of diabetes.
Walking at least 2 hours per week lowers diabetics’ mortality rate; those who walked 3-4 hours per week
had the lowest mortality rate.
Extended periods of strength training improve blood sugar control as well as taking a diabetes drug. In fact,
in people with diabetes, strength training in combination with aerobic exercise may be even better.
Myth #2 : I have to exercise like Jillian Michaels in order for exercise to have a
positive affect on my health.
DID YOU KNOW … Walking 1-2 hours per week reduces the risk of coronary
heart disease by 14-52%.
CARDIOVASCULAR DISEASE, STROKES and EXERCISE:
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Incidence of coronary heart disease is 150% lower among women who exercise regularly as
compared to women who don’t
 High fit men have a 68% lower risk of stroke mortality than unfit men. Even slightly fit men enjoyed
a 20% risk of death from stroke.
Cholesterol
 Exercise reduces bad cholesterol (a key risk factor in development of heart disease)
o exercise stimulates enzymes that help move LDL from the blood (and blood-vessel walls) to the
liver. From there, the cholesterol is converted into bile (for digestion) or excreted.
 So the more you exercise, the more LDL your body expels.
 Vigorous exercise appears to be more beneficial than moderate exercise in reducing cholesterol levels
 Vigorous exercise raises levels of good cholesterol which clears cholesterol from the blood
Blood Pressure:
 Regular aerobic activities can lower systolic and diastolic blood pressure 5-10 mmHg, which translates into
a 10- to 20-percent reduction in heart attack risk.
Liz Dumont, Bariatric Boot Camp, llc/ lizfitness1108@gmail.com
www.bariatricbootcamp.net
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CANCER and EXERCISE:
 High levels of physical activity reduce cancer mortality rate by 38%
 Regular exercise reduces breast cancer risk by 37%
 Physical activity reduces colon cancer risk by 47%
 Physical activity may lower the risk of cancer by preventing obesity, reducing inflammation and
hormone levels, and improving insulin resistance and immune system function.
 Inflammation is the body's response to injury and disease. Ongoing low-grade inflammation and
chronic inflammatory diseases, such as inflammatory bowel disease, are associated with several
cancers. Exercise may help reduce inflammation, which may help lower the risk of cancer.
 Immune system function. Moderate-intensity exercise, such as brisk walking and biking, has been
shown to improve some of the functions of the immune system, which the body uses to fight infectious
disease and cancer.
 Several recent studies suggest that higher levels of physical activity are associated with a reduced risk of
the cancer coming back, and a longer survival after a cancer diagnosis.
Myth #3 : If you have orthopedic pain, you can’t exercise
DID YOU KNOW …a lot of pain is caused from inactivity and will actually subside when
activity levels are increased.
LONGEVITY/ACHES AND PAINS:
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Best Anti-Aging Pill EVER
People who engage in vigorous (regular physical activity at work) through the years experience fewer
limitations in mobility in old age than those who have more sedentary positions
People who engage in vigorous activity/exercise in midlife had fewer mobility limitations in old age
than those who were inactive in midlife.
Fit people have a death rate FOUR times lower than the unfit.
Liz Dumont, Bariatric Boot Camp, llc/ lizfitness1108@gmail.com
www.bariatricbootcamp.net
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METABOLISM
Myth #4 : I have to “do exercise” in order to increase my metabolism.
DID YOU KNOW …just a 5 minute walk around the building every hour
or so will go along way in boosting your metabolism.
WHAT IS THE SINGLE BEST WAYS TO INCREASE YOUR METABOLISM
In one word: NEAT: (Non Exercise Activity Thermogenesis)
Also known as……
Sitting Disease
A condition of sedentary behavior that robs us of
1,500 to 2,400 potential calories burned per day!
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Metabolic shutdown
Muscle electrical activity drops
Insulin efficiency drops
Enzymes that break down lipids and
triglycerides drop
Good cholesterol drops
Get NEAT
Aim for 10 minutes of walking steps per hour.
“Given the work of muscles necessary to hold the
body's weight upright, standing can double the metabolic rate.”
o Ways to fit this in:
 Think beyond your workout. Even if you exercise at lunch, you may still be sitting too
much. Getting one hour of exercise per day is obviously going to be better than not
doing anything, but that still leaves seven hours of sitting during the day.
 Walk the dog. You both benefit taking steps!
 Mix standing and sitting. Sitting constantly is unhealthy, but standing still for long
Liz Dumont, Bariatric Boot Camp, llc/ lizfitness1108@gmail.com
www.bariatricbootcamp.net
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stretches of time can cause problems, too, such as bad backs or sore feet. It's better to
frequently shift between sitting and standing.
Pretend it's 1985. Ditch the email and phone. Get up and go have a conversation in
person.
Stand when talking on the phone. Standing uses more muscles and burns more calories
than sitting!
Have an active lunch. Ask friends to go for a walk during lunch instead of chatting in the
break room.
Use the stairs whenever possible instead of the elevator or escalator.
Embrace distance parking. Instead of always trying to find the closest spot in the
parking lot, park at the back. The extra steps you take to get across the parking lot add
up!
Become a neat freak! Don’t settle for messy items on the floor. Embrace the otherwise
nuisance of housekeeping as an opportunity to execute NEAT and burn lots of calories in
the process.
Rearrange the office. Start having walk-and-talk meetings with your co-workers, rather
than conference room meetings. Move trash cans out of cubicles to make people walk
to throw out garbage. Relocate water coolers by windows, where people will want to
congregate.
Embrace new technology. Telecommute from a park on a sunny day, or walk around
outside while participating in a conference call.
Have active television viewing time.
Other ways to increase metabolism:
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EPOC-(excess post exercise oxygen consumption)
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Build Muscle
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Interval Training
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Moderate intensity exercise changes your DNA
National Weight Control Registry (track 10,000 people who have lost an average of
66 pounds and kept it off for 5.5 years)
* 78% eat breakfast every day
* 75% weigh themselves at least once per week
* 62% watch less than 10 hours of tv per week
* 90% exercise, on average, about 1 hour per day
Liz Dumont, Bariatric Boot Camp, llc/ lizfitness1108@gmail.com
www.bariatricbootcamp.net
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MISINFORMATION--COMMON MISTAKES EXERCISERS MAKE
As you can see from our myths, very real benefits can result from very modest lifestyle changes.
In addition, there are some very common mistakes many of us make that will either limit results or drastically slow
down the rate of progress.
Here is a list of mistakes people make that if avoided can really help improve your overall health and weight loss
goals:
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Spending the money and the time to go to the gym and you sit most of the time during your workout
Walking on the treadmill at a similar speed to as walking through the grocery store
Only doing cardiovascular exercise and avoid strength
Walking outside at home but never change your course
Walking outside at home and avoid any and all hills
At the gym you only doing machine based strengthening exercises
Lifting weights that are too light assuming that heavy weights will cause a “bulked up”affect
(this is really a myth)
Working out only 1-2 times per week-(minimum of 3-5 times per week ideal for both health
improvements and weight loss results)
Having unrealistic expectations for results. As much as we would like to believe that getting sweaty and
experiencing mild discomfort several times a week is a guarantee for fast results, to stay committed and
excited about exercise, you need to modify your expectations to be in harmony with your body. Your body
will lose weight at its own pace in its own time. You CANNOT control the scale. You CAN control your
decision each and every day to be active. Embrace exercise for its physical and mental health benefits not
just a tool for weight loss.
Thinking that walking for 20-30 minutes on a treadmill will be enough to offset 8-10 hours of sitting all day.
Assuming that you have to join a gym to get results. (You can execute an effective exercise program at
home that can cover both cardiovascular and strength training)
Not dressing for success-critically important to wear appropriate supportive attire
There is no such thing as a “one size fits all” approach to exercise. Each exercise prescription should be unique to
the individual and should consider the following:
* Your goals
* Your medical history and current medical conditions for which you are being treated
* Your medications
* You current and past orthopedic health/conditions
* Your personal preferences (likes and dislikes) for activities (activities, group/solo, instructed vs. noninstructed)
* Your schedule
* Preferred environment (indoor/outdoor)
Liz Dumont, Bariatric Boot Camp, llc/ lizfitness1108@gmail.com
www.bariatricbootcamp.net
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