Working Hardand

Taking Care of Yourself

SACRAO 2013

Glenn W. MunsonAssociate Registrar

University of Memphis

Why Are We Here?This session challenges the notion that you can

either work hard OR take care of yourself.

Why Are We Here?Of every 100 employees on your campus:

• 44 suffer from stress• 38 are overweight• 31 use alcohol excessively• 30 have high cholesterol• 26 have high blood pressure• 25 have cardiovascular disease• 24 do not exercise• 21 smoke• 6 are diabetic

U.S. Department of Health and Human Services, 2007

Why Are We Here?

Let’s Get PhysicalFour Keys to Taking Care of Yourself:

1. Access – where can I exercise?

Where?How many of us work where there is:

• a gym

• an exercise facility with “Stairmasters”, stationary bikes, treadmills, elliptical trainers

• a weight room

• a track, indoor or outdoor

• a desk

Let’s Get PhysicalFour Keys to Taking Care of Yourself:

1. Access – where can I exercise?

2. Time – When can I exercise?

When?How many of you:

• park in the space closest to the building/door?• use the elevator to go up one floor? Or down less than 5

floors?• stand still while using an escalator or moving sidewalk?• always return a phone call by using a phone?• take 60 minutes for lunch? • eat lunch on campus?

• A recent survey found that 65% of workers eat lunch at their desks or don't take a lunch break at all.*

*Right Management, a human resources consulting firm

When?

If you really want it, you’ll find or make time for it. The favorite excuse for not running (or exercising of some type) is a lack of time.

What’s your excuse?

Let’s Get PhysicalFour Keys to Taking Care of Yourself:

1. Access – Where can I exercise?

2. Time – When can I exercise?

3. Motivation – Why should I exercise?

Why?Exercise controls weight.

Exercise combats health conditions and diseases.(including heart disease, stroke, diabetes, osteoporosis, depression, and Alzheimer’s)

Exercise improves mood.

Exercise boosts energy.

Exercise promotes better sleep.

Exercise can be fun.

Exercise puts the spark back into your sex life.The Mayo Clinic

Why?Females Males

Improve self-esteem Time for self Enjoy exercise Keep flexibilityTime for self Enjoy exerciseReduce stress Build strengthKeep flexibility Reduce StressCardiovascular benefits Feeling good afterMuscle tone Weight controlIncreased energy Cardiovascular benefits Feeling good after Increased energy Weight control Muscle tone

Source: Fitness Products Council/IHRSA/American Sports Data, Inc.,

Why?

Top 5 Reasons to Exercise

5. In order to hear heavy breathing again.4. To kill millions of poor, defenseless fat cells.3. For that incredible massage afterwards.2. Your self-esteem could use a boost right about now.

And the number one reason to start an exercise routine:

Keep Going!Why motivation begins to lag:

• you don’t lose five pounds the first week• you still can’t make it around the block without walking• you never stop feeling that you have to run/exercise• you never meet your own expectations• you stop improving or feel that you are not improving at all• you never let go of all the things you think you should be

able to do: how fast, how long, how may reps…• it’s too cold• it’s too hot• it’s raining• it’s…

Keep Going!Set reasonable goals.

Believe in yourself.

Pace yourself.

Keep a journal of successes.

Find or start a group or at least a partner. Positive encouragement sparks effort. Effort breeds success.

Change approach to exercise. (Plan B: Walk, don’t run!)

Promise yourself rewards for goals reached.

Keep Going!

Set Goals:

Big goals are achieved much more easily if you break them down into smaller goals, which are then used as stepping stones to reach the final goal.

Jeff Galloway

Keep Going!Believe in yourself:

Do not attempt to do a thing unless you are sure of yourself; but do not relinquish it simply because someone else is not sure of you.

Stewart E. White

Trying is the first step toward failure.Homer Simpson

Let’s Get PhysicalFour Keys to Taking Care of Yourself:

1. Access – Where can I exercise?

2. Time – When can I exercise?

3. Motivation – Why should I exercise?

4. Skill/Ability - How do I exercise?

How?How many of us work where there is (are):

• a gym• an exercise facility with “Stairmasters”,

stationary bikes, treadmills, elliptical trainers• a weight room • a track, indoor or outdoor• a desk

• physical education instructors• physical education courses

How?The five S’s of sports training are:

stamina, speed, strength, skill, and spirit;

but the greatest of these is spirit.

Ken Doherty

Move It and Lose It!Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs

Aerobics, general 384 457 531 605

Aerobics, step aerobics 502 598 695 791

Bathing dog 207 246 286 326

Carrying small children 177 211 245 279

Cleaning, dusting 148 176 204 233

Cycling, <10 mph, leisure bicycling 236 281 327 372

Cycling, 10-11.9mph, light 354 422 490 558

Cycling, 12-13.9 mph, moderate 472 563 654 745

Fishing from boat, sitting 148 176 204 233

Fishing from riverbank, standing 207 246 286 326

Gardening, general 236 281 327 372

General housework, light 148 176 204 233

General housework, moderate 207 246 286 326

General housework, vigorous 236 281 327 372

Golf, using power cart 207 246 286 326

Golf, walking and pulling clubs 254 303 351 400

Move It and Lose It!Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs

Jazzercise 354 422 490 558

Raking lawn 254 303 351 400

Running, 5 mph (12 minute mile) 472 563 654 745

Running, 5.2 mph (11.5 minute mile) 531 633 735 838

Running, 6 mph (10 min mile) 590 704 817 931

Running, 6.7 mph (9 min mile) 649 774 899 1024

Running, general 472 563 654 745

Sitting, light office work 89 106 123 140

Stationary cycling, light 325 387 449 512

Stationary cycling, moderate 413 493 572 651

Swimming laps, freestyle, slow 413 493 572 651

Walking 2.0 mph, slow 148 176 204 233

Walking 3.0 mph, moderate 195 232 270 307

Walking 3.5 mph, brisk pace 224 267 311 354

Walking 4.0 mph, very brisk 295 352 409 465

How?Avoid shortcuts:

They rarely pay off.

Rosie Ruiz, Boston 1980 Roberto Madrazo, Berlin 2007

How and Why?

I just put one foot in front of the other and keep going.

John Kelly

(Ran Boston 61 times, the last at age 84, winning twice and placing second 7 times)

How and Why?

If you don't do it this year, you'll only be one year older when you do.

What’s in it for Me?

Mixed Media by Scott Willis and Jack Ohman                

                                                             

         

©2004 Tribune Media Services, Inc.

What’s in it for Me?

I run each day to preserve the self I attained the day

before. And coupled with this is the desire to secure the

self yet to be. If I do not run I will eventually lose all I

have gained-and my future with it… I run so I do not

lose the me I was yesterday and the me I might become

tomorrow. George Sheehan