ACTIVE BODY, ACTIVE MIND

KCPDC Professional Development Conference

Erin Holt, EdD, ATC
Baker University
ACSMs Recommendations for Exercise for Adults (ACSM, 2008)
Cardiorespiratory Exercise:
Adults should get at least 150 minutes of moderate-intensity exercise per week.
Exercise recommendations can be met through 30-60 minutes of moderate-intensity
exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days
per week).
One continuous session and multiple shorter sessions (of at least 10 minutes) are both
acceptable to accumulate desired amount of daily exercise.
Gradual progression of exercise time, frequency and intensity is recommended for best
adherence and least injury risk.
Resistance Exercise:
Adults should train each major muscle group 2-3 days each week using a variety of
exercises and equipment.
Very light or light intensity is best for older persons or previously sedentary adults
starting exercise.
Two to four sets of each exercise will help adults improve strength and power.
For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions
improve strength in middle-age and older persons starting exercise, and 15-20 repetitions
improve muscular endurance.
Adults should wait at least 48 hours between resistance training sessions.
Flexibility Exercise:
Adults should do flexibility exercises at least 2-3 days each week to improve range of
motion.
Each stretch should be held for 10-30 seconds to the point of tightness or slight
discomfort.
Repeat each stretch two to four times, accumulating 60 seconds per stretch.
Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity
to warm the muscles before stretching.

***Sedentary behavior, or sitting for long periods of time, is distinct from physical activity
and has been shown to be a health risk in itself. Meeting the guidelines for physical activity
does not make up for a sedentary lifestyle.

Exercise and Mental Health (ACSM, 2011)

Exercise improves mental health by:
Reducing anxiety, depression, and negative mood
Improving self-esteem and cognitive function
Improving sleep
Stress relief
Increasing energy and stamina
Reducing tiredness that can increase mental alertness

Easy Ideas for Increasing Physical Activity during Work Hours (AHA, 2013; CDC, 2012)
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6.

Discuss project ideas with a coworker while taking a walk.

Take a walk break every time you take a coffee break.
Walk during business calls when you don't need to reference important documents.
Stand while talking on the telephone.
Walk down the hall to speak with someone rather than using the telephone or email.
Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest
of the way.
7. Schedule exercise time on your business calendar and treat it as any other important
appointment.
8. Get off the bus a few blocks early and walk the rest of the way to work or home.
9. Walk around your building for a break during the work day or during lunch.
10. Walk briskly when headed to meetings.
11. Take the long route to the restroom at work.
12. Stand up and move whenever you have a drink of water at work.

STRETCHES YOU CAN DO AT YOUR DESK

Benefits of Stretching:
Promotes flexibility and adequate joint range of motion
Lowers the risk of joint and muscle strain
Reduces low back pain

BASIC BAND EXERCISE ROUTINE FOR OFFICE/HOME

Thera-Band Loop Ankle Dorsiflexion + Eversion

Loop band around the outside of each foot.

Stabilize one end of the loop with one foot.
Lift and point your foot outward, keeping
your heel on the ground. Hold and slowly
return.

Thera-Band Loop Ankle Plantarflexion in Sitting

Use a medium loop around the bottom of

your foot and around the top of your thigh.
Stabilize one end of the band on your
thigh, and the other end under your toes.
Push down on your toes to lift your heel.
Hold and slowly return.

Thera-Band Loop Wrist Extension

Securely stabilize one end of the loop

under your foot. Grasp the other end in
your hand with your palm down and
forearm resting on your thigh. Slowly
bend your wrist upward against the band.
Hold and slowly return.

Thera-Band Loop Wrist Flexion

Securely stabilize one end of the loop

under your foot. Grasp the other end in
your hand with your palm up and forearm
resting on your thigh. Slowly bend your
wrist upward against the band. Hold and
slowly return.

Thera-Band Loop Hip Extension in Standing

Stand with medium loop around ankles. Extend

leg backward while keeping knee straight. Use
support as needed to maintain an upright trunk.
Hold and slowly return.

Thera-Band Loop Hip Flexion in Standing

Stand with medium loop around ankles. Kick

leg forward while keeping knee straight. Use
support as needed to maintain an upright
trunk. Hold and slowly return.

Thera-Band Elbow Curl in Sitting

Place one end of the band securely under your feet

and grasp the other end of the band with your palm
facing forward. Keep elbow at your side. Keeping
wrist straight, bend elbow, bringing your hand to
shoulder. Slowly return to the starting position.
TIP: Keep your back straight. Don't hold your
breath, and relax after each repetition.

Thera-Band Elbow Extension Kick Back

Begin with one leg slightly in front of the other.

Stand on the end of the band with the front foot.
Bend forward at the hips, keeping your back
straight. Grasp end of band with shoulder
extended and elbow bent. Pull band backward by
extending elbow, keeping your shoulder extended
as well. Hold and slowly return.

Thera-Band Elbow Extension in Sitting

Stabilize one end of band in opposite hand with

elbow straight. Grasp band with elbow bent.
Keep elbow behind your side. Straighten your
elbow, pulling the band backward. Hold steady
with opposite hand. Slowly return to the starting
position. Repeat on other arm.
TIP: Keep your stabilizing arm straight.