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Fitness for Your Brain and Body

RFUMS Student Wellness Week
by

Jeffrey Damaschke

on 27 March 2013

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Transcript of Fitness for Your Brain and Body

Exercises to Do at Your Desk Put your heart into it! Fitness for Your Brain and Your Body Jeffrey A. Damaschke PT, DPT, MS, OCS
Assistant Professor, Department of PT Use your resources

1. The Fitness Center
2. University Orgs and Clubs
3. Fitness Classes
4. Intramurals -Livestrong.com
-My Plate
-Nexercise: Free fitness app
-Break Pal: Fitness at your desk
-Yoga with Janet Stone $4.99
-Endomondo Pro $3.99
-Nike Training Club
-Fleety Pump It Up! Strengthening:
Increases the metabolic rate
Increases lean body mass
Increases bone density
Decreases stress What about brain benefits? Brainstorming Resources Technology to Assist You! The Brain -Let's brainstrom some excuses why we don't exercise!

-What happens when we do not
exercise?

-What are the benefits of exercise? -Have to study
-Not enough time
-No gym membership
-I don't know what to do
-None are good excuses! Overweight/Obesity
Poor sense of well-being
Run down
Prone to becoming ill
Type II Diabetes
Hypertension
Depression
Lack of Focus -To be fit and healthy
-To lose fat and gain lean muscle
-To live longer!
-To increase metabolism
-Relieve depression/stress
-Decrease risk of chronic disease -Improvement in cardiovascular and respiratory
function
-Reduction in risks of heart disease, stroke,
colon cancer, and osteoporosis
-Reduced risk of type 2 diabetes and high BP
-Decreased mortality and morbidity
-Decreased anxiety and depression
-Improves self-esteem feelings of well being
-Improved work, recreational, and sports activities 2002:Decreased LDL and Triglycerides; Increased HDL
2004: Significant reduction of risk of CAD
2007: Combination of healthy eating and regular exercise can reduce risk of type 2 diabetes by 58%
2008: Regular exercise can lower systolic BP by an average of 5-10 mmHg. Those are all bad! Moderate Intensity
Health Benefits: 2.5 hrs per wk - 150 mins
Greater Health Benefits: 5 hrs per wk - 300 mins
Examples

Vigorous Intensity
Health Benefits: 1.25 hrs per wk - 75 mins
Greater Health Benefits: 2.5 hrs per wk - 150 mins
Examples How much should we exercise? Exercise allows the brain to be healthier and improves cognitive function
Exercise increases blood volume to the brain's motor cortex
Exercise slows or reverses of brain's decline that occurs naturally after age 20
Exercise can jump start neurogenesis
Exercise makes neurons nimble
Exercise improves the working memory Chair Push-Ups
Wooden Leg
Posture Correction
Jumping Jacks
High Knees
Glute Squeeze
Desk Push-Ups
Tension Reliever
Standing Cobra
Scapular Squeeze What Should I do?
At least 1 set of 8-12 reps 2 times per week
Use the overload principle:
The last rep of the set should be difficult Exercises:
Bench Press or Push-Ups
Shoulder Press
Seated Rows or Pull-downs
Biceps Curls
Triceps Push Down
Abdominal Crunches
Leg Press
Calf Raises 30 minutes of moderate intensity per day
5 days a week at minimum
7 days a week for the best benefits
But, I don't have a block of 30 mins
Break it down into 10 minute chunks
Take 10 min study break walks
Hop on the stationary bike for 10 mins
Slide onto the elliptical for 10 mins DO NOT SIT MORE THAN 50 MINS!!! Thank You!
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