Transcript Document

Wellness Seminars
CIGNA Behavioral Health
Personal Fitness
Julie Johnson, LPC
Seminar Goals
• Understand the physical and mental health benefits
of regular exercise and healthy eating
• Learn the type and frequency of exercise that will
lead to health benefits
• Learn weight management techniques and healthy
eating guidelines
• Identify barriers to success and ways to overcome
• Develop a personal fitness action plan
• Know the benefits of your EAP
Physical Activity Statistics
• Lack of physical activity is a risk factor for heart
• Up to 12% of deaths in the U.S. (250,000 per year )
are due to a lack of physical activity
• Less active people have a 30-50% greater risk of
developing high blood pressure
• Only 22% of American adults get enough exercise to
achieve cardiovascular results
• Even low-to-moderate intensity activities can bring
American Heart Association
Physical Benefits of
• Reduced risk of heart disease
• Weight control
• Improved cholesterol levels
• Increased energy
• Prevention of bone loss
Physical Benefits of
Exercise (cont’d)
• Improved strength, endurance and flexibility
• Diabetes prevention/control
• Increased immunity to minor illnesses
• Ensures that stored fat is used for energy
Emotional Benefits of
• Stress and tension release
• Improved self image
• Decreased anxiety, depression
• Increased enthusiasm and optimism
• Increased motivation to make other positive
lifestyle changes
The Physics of Exercise
• Any kind of physical movement requires energy
• The more you move, the more energy you need and
the more calories you use
• Using more calories than you take in causes weight
loss and vice versa
• Aerobic exercise uses the most energy
• Exercise helps ensure that stored fat, rather than
muscle tissue is used to meet energy needs
Kinds of Exercise
• Aerobic (any exercise that uses the large
muscle groups in a continuous, sustained
• Muscle strengthening (calisthenics, weights
or machines)
• Stretching (warm up)
How Much Exercise?
• At least 20-30 minutes of moderate aerobic
activity (2 or 3 ten minute sessions are good,
• At least 3 times a week
• Lower intensity activities have benefits, too
Overcoming Barriers to
• Choose something you like
• Get a partner, if possible
• Exercise shouldn’t hurt
• Make it enjoyable
• Remember that doing anything is better than
• Do a cost/benefit analysis
Nutrition Matters
• Diet is a significant factor in the risk of coronary
heart disease, some cancers, diabetes, and stroke
(four of the 10 leading causes of death in U.S.)
• Diet is also a contributing factor in the risk for
hypertension, osteoporosis, and obesity.
• Improving your diet can have a significant impact on
your overall health, both short and long term.
US Department of Agriculture
Weight Management vs.
Weight Loss
• 1 in 3 Americans are trying to lose weight
• Studies have shown that 95% of dieters regain their
lost weight
• Failures result from a short term focus on weight
loss as opposed to lifestyle changes than can be
maintained for a lifetime
• Weight management focuses on overall physical
health, self esteem, and personal control, as
opposed to weight loss, which focuses on a number
on a scale
Weight Management
• Make health your priority
• Focus on healthy eating, not a “diet”
• Eating for good health is the same as eating
to control weight
• Including physical activity is the key to weight
“Yo Yo” Diet Dangers
• Weight cycling results from quick fixes, fad
diets, gimmicks and/or starvation
• Without exercise, the weight that is lost
quickly is made up of fat and muscle tissue
• When you regain the weight quickly, you
regain fat, not muscle.
• With less muscle tissue and more fat, our
body burns fewer calories, so it gets harder
and harder to lose weight
What is Your Healthy
A healthy weight takes your height into
consideration, not a dress size.
Actors and models set an unrealistic standard for
the average man and woman
What is healthy for you is not necessarily going to
reflect what you see in the media
The best way to measure your weight is by
calculating your “Body Mass Index” or BMI score
Healthy Eating Habits
• The Food Pyramid is the best guideline*
• Know what a serving size is
• If you exercise less than 3x’s a week, adhere to the
lowest number of servings on the pyramid
• If you exercise 3 times a week, adhere to the midrange of servings
• If you exercise more than 3x’s a week, the higher
numbers in the range are okay, if you want to
maintain your weight.
American Dietetic Association
What Worked for Those
Who Succeeded…
• Choosing low-glycemic foods
• Engaging in regular exercise
• Not skimping on protein
• Avoiding “dense” foods
• Having a little fat
• Keeping at it
Consumer Reports, June 2002
Overcoming Weight
Management Barriers
• Make your goal a healthy weight vs. your
“dream” weight
• Focus on the health benefits you want
• Focus on the emotional benefits you want
Benefits of the EAP
• Confidential
• Prepaid
• Available 24 Hours a Day, 7 Days a Week
• Appointment Offered Within 48 Hours
• Telephonic consultation available
• Household Benefit
• Child care, elder care, and legal concerns