Getting more
out of life with
Exercise!
Rene Urteaga, M.S., MBA
Rene Urteaga, M.S., MBA
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CEO RUWellness, LLC
Exercise Physiologist / Wellness Coach
Graduate Degree Exercise Science
Graduate Degree Business Administration
Various certifications in exercise & wellness
Outline
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Today’s health crisis
Knowing your numbers
Nutrition guidelines
Physical activity
Demo
Q&A
We are in a Health Crisis
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Obesity rates continue to increase
Chronic diseases are increasing
We are exercising less frequently
Eating more calories per day
Eating higher fat diets
Consuming more sugar
Did you know?
• Obesity has become the number one
health problem in the United States
today
• The majority (68%) of Americans are
either overweight or obese
• This trend is increasing everyday
• Overweight-obesity and physical
inactivity are responsible for 1 out of
every 10 deaths
Obesity Trends* Among U.S. Adults
BRFSS, 1990, 2000, 2010
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
2000
1990
2010
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Why are we gaining so
much weight?
• Working life – sitting or in front of a
computer
• Food – abundantly available,
especially fast food
• Our sedentary society – not moving
around or getting enough activity
throughout the day
Shedding the pounds
• One pound of fat is equal to 3,500
calories
• Adjust your diet to eat healthy – eat
less salad dressing to minimize calories
• Replace a candy bar with fruit
Increase Physical Activity
• You don’t have to run a marathon
• Start off slow and increase physical
activity
• Park farther away when possible
• Take the stairs instead of the elevator
Avoid fad diets
• They don’t work!
• Adjust what and how much you eat
• Incorporate physical activity into your
lifestyle
Body Mass Index
• Measure of overweight and obesity
• It estimates body fat
• Relationship of weight to height
BMI
Below 18.5
18.5 – 24.9
Weight Status
Underweight
Normal
25.0 – 29.9
Overweight
30.0 and Above
Obese
Body Mass Index
The Right Weight
• To protect your health know your true
weight status
• Be it healthy or not, it can be an
important risk factor for a number of
chronic diseases such as:
• Heart disease
• Cancer
• Diabetes
Know your numbers
• Its important to have your cholesterol
and blood pressure checked for
overall health
• Knowing your numbers can help you
take appropriate action towards
health
• Not knowing your numbers can put
you at harm and may cause
consequences in the future
Cholesterol
• Waxy, fat like substance that is found
in all cells of the body.
• Your body needs some cholesterol
• Your body makes all the cholesterol
you need
Total Cholesterol Level
• Less than 200 mg/dl is desirable
• 200-239 mg/dl is borderline
• 240 mg/dl and above is high
LDL
• Also known as bad cholesterol
• Main source of cholesterol buildup and
blockage in the arteries
LDL Cholesterol Level
• Less than 100 mg/dl optimal
• 100-129 mg/dl near optimal / above
optimal
• 130-159 mg/dl borderline high
• 160-189 mg/dl high
• 190 mg/dl and above very high
HDL
• Also know as good cholesterol
• The good cholesterol that helps keep
cholesterol from building up in the
arteries
HDL Cholesterol Level
• Less than 40 mg/dl is a risk factor for
heart disease
• The higher, the better
• Greater than 60 mg/dl is considered
protective against heart disease
Triglycerides
• Another form of fat in your
bloodstream
• 150 -199 mg/dl - borderline
• 200 mg/dl - high
Getting with your
physician
• Your physician can have your lipid
profile checked and go over your
results with you
• If you need medical treatment your
physician can go over your lifestyle or
medication plan with you
Making healthier choices
• Over the last few decades people are
eating more meals away from home
• The health of Americans has been
impacted by this trend
Dietary guidelines for
Americans
• Choose fruits, veggies, whole grains,
and fat-free or low fat milk and milk
products
• Include lean meats, poultry, fish,
beans, eggs, and nuts
• Choose foods low in saturated fats,
trans fats, cholesterol, salt (sodium)
and added sugars
Serving size and portion
control
• Unfortunately, Americans tend to
ignore serving sizes
• Serving size important when trying to
maintain healthy body weight
• Important to think about when eating
out
• Drink more water instead of sugary
drinks
Dinning out tips
• Order an appetizer or side dish instead
of the entrée
• Share dishes
• Split items
• Look for words that tell you the portion
is smaller: junior, small, petite
• Doggie bag food before you start
• Stop eating when you are full
Healthy cooking methods
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Baked
Broiled
Grilled
Roasted
Steamed
Is exercise from daily
activity enough?
• Evidence suggests that even low to
moderate activities can have benefits
• If done daily can help lower risk of
heart disease:
• Walking, stair climbing, gardening,
yard work
• More vigorous exercise can help
improve fitness of the heart and lungs
Aerobic Exercise
• The body uses oxygen to produce the
energy for the activity
• Examples: swimming, brisk walking,
running, jumping rope
• Aerobic exercise can condition your
heart and lungs if performed at the
proper intensity
• Recommended for at least 30 minutes
3-4 times a week, if not more
Strength Training
• An effort performed against a specific
opposing force:
• Body weight
• Resistance band
• Dumbbell
Stretching
• A great way to prevent aches and
pains
• Helps prevent injury from overuse and
repetitive motions
• Warm up before you stretch
• Stretch slow and controlled holding 1530 seconds
• Stretch one muscle group per day
Benefits of Physical
Activity
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More energy
Helps in coping with stress
Improves self image
Resistance to fatigue
Helps counter anxiety and fatigue
Helps you to relax and feel less tense
Improves ability to sleep
Average calories burned
by activity
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Bicycling 6 mph – 240 cal / hr
Bicycling 12 mph – 410 cal / hr
Jogging 7 mph – 920 cal /hr
Running 10 mph – 1280 cal /hr
Swimming 25 yards / min - 275 cal /hr
Walking 3 mph - 320 cal / hr
Walking 4.5 mph - 440 cal / hr
Preparing to exercise
• Before starting an exercise program
always go to your doctor and get
checked
• Identify your barriers
• Identify what type of exercise you are
going to participate in
• Set your goals
• Get motivated
Now lets Practice!
• Everyone stand up!
3 Aerobic Exercises in 5
Minutes
1. Do jumping jacks for 1 minute. If you're a beginner,
try the low-impact version (raise your right arm and
tap your left toe to the side while keeping your right
foot on the floor; alternate sides) Practice.
3 Aerobic Exercises in 5
Minutes
2. Do a football-like drill of running in place for 60
seconds. Get those knees up! (Beginners, march in
place.) Practice.
Beginner
Advanced
3 Aerobic Exercises in 5
Minutes
• Simulate jumping rope for a minute: Hop on
alternate feet, or on both feet at once. An easier
version is to simulate the arm motion of turning a
rope, while alternately tapping the toes of each leg
in front. Practice.
4 Strength Exercises in 5
Minutes
• Chair Squats. Act like you are sitting down, then
stand up! Do 20 times. Practice.
4 Strength Exercises in 5
Minutes:
• Leg Lifts: Sitting in your chair, lift one leg off the seat,
extend it out straight, hold for 2 seconds; then lower
your foot (stop short of the floor) and hold for
several seconds. Switch; Do each leg 15 times. OR
try BOTH! Practice.
4 Strength Exercises in 5
Minutes
• Desk pushups can be a good strengthener. (First,
make sure your desk is solid enough to support your
weight) Standing, put your hands on the desk. Walk
backward, then do push-ups against the desk ( a
wall works too). Repeat 15 times. Practice.
Stretch safely
1.
Quadriceps: Standing/ Kneeling/
Laying
2. Hamstrings
3. Lower Leg: Calves and Tibialis Anterior
4. Hip Flexors: Standing or Kneeling
5. IT Bands
6. Groin
7. Gluteus Maximus
Five Myths about exercise
Exercise makes you tired
Exercise takes too much time
All exercises give you the same benefit
The older you are, the less exercise you
need
• You have to be athletic to exercise
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Listen to your body
• No matter how strenuous or mild your
chosen activity is, you should never
experience pain during the activity
• If you have pain, consult your
physician
• Start your program slow and progress
at a moderate rate
• Get plenty of rest
• Hydrate often
References
• Centers for Disease Control and Prevention.
(2010). Adult Obesity. Retrieved from
http://www.cdc.gov/obesity/
• National Heart Lung and Blood Institute. (2012).
Aim for a Healthy Weight. Retrieved from
http://www.nhlbi.nih.gov/health/public/heart/obesi
ty/lose_wt/index.htm
• American Heart Association. (2012). Know Your
Numbers. Retrieved from
http://www.goredforwomen.org/know_your_numb
ers.aspx
Questions?
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Rene Urteaga, M.S.,MBA
RUWellness LLC
www.RUWellness.com
214-766-3823