Mindfully Active Oak Park (Content)
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The document discusses different styles of exercise including aerobic and anaerobic activities and provides tips for maintaining an active lifestyle both inside and outside of work. It recommends scheduling regular exercise into daily routines, finding enjoyable ways to be active such as fitness classes or walking meetings, and maintaining a fit mind through stress management and healthy eating. The benefits of exercise discussed include improved mental health, reduced health risks, and strengthened heart and muscles.
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Everything you always wanted to know about Exercise but were afraid to ask.
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Mindfully Active Oak Park (Content)
- 1. MINDFULLY ACTIVE STAYING ACTIVE IN & OUTSIDE OF WORK CHC Wellness
- 3. ANAEROBIC Focus •Strength •Flexibility •Resistance Isometric – little or no movement - muscle tension Ex: Sit against wall or Plank Isotonic – repeated movements Ex: Push-ups or Weights Isokinetic – resistance - entire range of motion Ex: Squats
- 4. AEROBIC Focus •Endurance •Balanced Strength Example Activities • Jogging • Brisk Walking • Dance The F.I.T Plan Frequency – # of times a week Intensity– 60 – 100 beats per minute Time – minutes of continuous activity
- 5. FORMULA OF EXERCISE Warm Up • 3-5 min stretch & light movement Workout • 30 min Cool Down • 3-5 min Stretch
- 6. BENEFITS OF EXERCISE Mental • Positive Self-Esteem • Lowers Depression • Eases Stress • Manages mood • Establishes Mindfulness • Increases Productivity Physical • Reduces health risks • Strengthens heart • Increases lung capacity • Builds & tones muscle • Decreases fatigue • Improves Reaction time
- 8. TIME BUDGET •Fitness prep the night before •Plan your workout style •Put your workout into your schedule TIP: You can break up your workout times throughout the day. Ex: 30 min Total 15 min before work & 15 min after work In a day you… • Sleep 8 hrs. • Work 8 hrs. • Leaving 8 hours (480 minutes) for “me time”
- 9. ENJOY FITNESS •Craft a space just for you •Find a fitness partner •Try a new class •Create a music playlist •Take it outside
- 10. OFFICE FIT •Every hour get up and move •Standing Meetings •Walking Meetings •Standing Abs •Leg Lifts (works lower abs & back) •Chair Squats •Weightless arms •Bring small weights 3lb-5lb •Desk Stretch
- 11. FIT MIND •No Social media or News before breakfast •Nourish yourself •Take some deep breaths before the commute •Walk between meetings •Focus on one project at a time •Pack a nutritious lunch •Snack Wisely
- 12. OAK PARK FIT EVENTS Free Meditation Classes 40th Annual Frank Lloyd Wright Races Oak Park Cycle Club Show & Go Group Bike Ride Farmers Market Oak Park Runners Club Saturday & Monday Morning Fun Run Tai Chi Classes Visit OakParkDistrict.com & Meetup.com for more info
- 13. NOW LETS GET MOVING