1. MONTANA MOVES HIGH FIVE
Neal Andrews, MS, CSCS
MUS Wellness
March 2015

2. BACK IN THE DAY

3. COLLEGE/GRAD SCHOOL
 “Right now, you’re poor. When you’re poor, it’s easier to stay
poor.”
 Coach Jay Flanagan

4. WHAT IS MONTANA MOVES?
 Montana Moves exists to encourage healthy, sustainable,
purposeful movement and fitness for our MUS population, in order
to maximize quality of life.
 Education & Motivation!

5. THE HIGH FIVE
1. Move More, Sit Less
2. Find Balance in Life
3. Move Better
4. Play Outside
5. Have Fun

6. 1. MOVE MORE, SIT LESS
It is becoming alarmingly clear through
science, statistics, and health outcomes that
our American population is too sedentary.
 Average American is sedentary 9.3 hours.
 Vs. 7.7 hours of sleep.
2 key studies released in 2012 highlighted the
negative health effects related to sedentary
behavior.

7. 1. MOVE MORE, SIT LESS
Sitting is the New Smoking (1&2)
 One of the first “sitting” studies was released in 1953. The
study found that seated bus-drivers had twice the risk of heart
attack when compared to active bus conductors.
 Sedentary time in adults and the association with diabetes,
cardiovascular disease and death. (Diabetologia, Wilmot, et
al., 2012)
• 112% increase in the relative risk of diabetes,
• 147% increase in the risk of cardiovascular disease,
• 90% increase in the risk of cardiovascular mortality
• 49% increase in the risk of all-cause mortality

8. 1. MOVE MORE, SIT LESS
Sitting is the New Smoking (1&2)
 Television viewing time and reduced life expectancy. (Veerman et
al. 2012.)
 Results: Compared with persons who watch no TV, those who spend
a lifetime average of 6 hours per day watching TV can expect to
live 4.8 years less.
 On average, every single hour of TV viewed after the age of 25
reduces the viewer’s life expectancy by 21.8 minutes.
• This statistic is comparable to other major chronic disease factors such as
physical inactivity, obesity, and smoking.
• Smoking. 1 cigarette=11 minutes off of life span.

9. 1. MOVE MORE, SIT LESS

10. 1. MOVE MORE, SIT LESS

11. 1. MOVE MORE, SIT LESS

12. 1. MOVE MORE, SIT LESS

13. 1. MOVE MORE, SIT LESS
 Break up Prolonged Sitting
 Set a timer for stretch/walk breaks
 Don’t use the nearest bathroom
 Put the printer/trash bin far from your desk
 Stand while talking on phone
 Standing/walking meetings
 Office dance parties
 www.sedentarybehaviour.org

14. 1. MOVE MORE, SIT LESS
Something is Always better than nothing!
The effects of sedentary behavior are
cumulative, but fortunately, so are the
effects of activity, movement, and
exercise!

15. 2. FIND BALANCE IN LIFE
Work/Life Balance
Time Management—Lack of Time
Priorities
Stress Management
Sleep/Rest/Relaxation
You Time

16. 2. FIND BALANCE IN LIFE

17. 2. FIND BALANCE IN LIFE
 Complementaries
 Bundling things that are Wellness
builders
 Family Time + Fitness = Family Hike/Walk
 Family Time + Nutrition = Cook a
meal together
 Temptation Bundling
 Combining a temptation with
something health promoting

18. 3. MOVE BETTER
 The Magic of Mobility
 The human body has 230 moveable
joints!
 Each joint has an ideal ROM
 Many people lose mobility as they
age
 After mobility is lost, balance is next
 Movement brings synovial fluid and
nutrition to our joints
 Stretching, foam rolling, dynamic
movements, massage, yoga, low-
impact cardio all beneficial for
increased mobility.

19. 3. MOVE BETTER
 Function comes before Fitness.
 Take it slow. Progress gradually. Focus
on mobility, and then strength and
cardio
 Learning (re-learning fundamental
movement patterns must be a priority
for those with limited mobility)

20. 3. MOVE BETTER
Correct Movement Patterns
 Squat & Lifting Patterns
 Stabilization through Core/Trunk

21. 3. MOVE BETTER
Correct Movement Patterns
 Lifting

22. 3. MOVE BETTER
Squat Pattern

23. 4. PLAY OUTSIDE
“I’m in love with Montana. For other states I have
admiration, respect, recognition, even some
affection. But with Montana it is love. And it’s difficult
to analyze love when you’re in it.”
John Steinbeck

24. 4. PLAY OUTSIDE

25. 5. HAVE FUN!
Do stuff you like
 Train for the things you like
 SAID Principle (Specific Adaptations to
Imposed Demands)
Write Goals
Join a group/make it social
Get better (with age)

26. THE HIGH FIVE
1. Move More, Sit Less
2. Find Balance in Life
3. Move Better
4. Play Outside
5. Have Fun

27. EXTRA BONUS—GENERAL GUIDELINES FOR
PROLONGED, SUSTAINABLE FITNESS
 Consistency is the key to any routine if you want a good result
 Be patient.
 Sustainability. Is your routine something you can maintain?
 How do you want to feel in 5 years, 10 years, last 10 years of your life?
 Variability.
 Changes in intensity.
 Changes in routine.
 Blend of Cardio and Resistance training.

28. RESOURCES
 Quick Help Email:
 wellness@montana.edu
 www.wellness.mus.edu
 www.montanamovesandmeals.com
 @montanameals (Twitter)
 Younger Next Year (Crowley & Lodge)
 Ask-an-Expert or Take Control
 Consult a local Certified Personal Trainer or Fitness
Professional

29. UP NEXT!
“Everything you always wanted to know about
Nutrition but were afraid to ask”
 With Cristin Stokes, RD, LN
 Tuesday, April 14th, 12:05pm
 Send your Questions to cristin.stokes@montana.edu