The Body and Mind – Physical Well-being (Exercise) Kaizen Activity: “Be Strong”

Quote “As dismaying as it is, shrinking muscles are more than a vanity issue. Diminished strength equals a decreased quality of life. Minus strength, everything is more difficult: Doing chores, going for walks—simply living life to its fullest becomes a challenge.” – Cindy Kuzma, freelance health and fitness writer from Chicago Description The Be Strong kaizen (continuous improvement) activity encourages people to engage in muscle strengthening, anaerobic, exercise - exercise that provides external resistance and causes muscles to contract. When we are stronger everyday tasks become easier. Carrying a bag of groceries, walking up stairs, lifting a child or maintaining high energy levels all become easier to accomplish. Dumbbells and barbells, weight machines, cans of food, or a person’s body weight are examples of what can be used for external resistance. Strengthening muscles is called “anaerobic” exercise. This differs from “aerobic” exercise, which improves the cardiovascular system. Both aerobic and anaerobic exercises are necessary for good health and optimal functioning. Aerobic exercise, like walking, biking and running, requires continuous and large amounts of oxygen to generate energy. The benefits of aerobic exercise include a more toned body and, as mentioned, an improved cardiovascular system. Anaerobic exercise, such as weight lifting or resistance exercise does not require large amounts of oxygen. The body taps into stored glycogen to provide power for our muscles during anaerobic exercise. The major benefits of anaerobic exercise are increased muscle and bone strength, and the amount of calories burned during and after exercise. Benefits of Strength Training Ø Creates a healthier and more youthful appearance Ø Boosts energy levels and improves mood Ø Increases muscle strength and endurance – very important as we age and muscles atrophy without exercise Ø Strengthens bones - especially important for women who are at risk for osteoporosis as they age Ø Improves the ability to do everyday tasks with more speed and energy, e.g. climbing stairs and lifting heavy objects Ø Improves balance, joint flexibility and coordination Ø Helps with weight management by burning calories during and after exercise Ø Can help to lower blood pressure and cholesterol Take Action 1. “Anaerobic Challenge” – individually, or by teams, earn 1 point for each 10-minute weight workout segment 2. “Guess the Object’s Weight Challenge” – select 5 to 10 everyday items that weigh anywhere from 1 pound to 50 pounds - or use a suitcase with different amounts of weight inside - and have employees guess the weight. 3. “Home Workout Challenge” – complete a 15 minute anaerobic workout using only objects found at home. 4. “Strength Test Challenge” – perform the following strength test: • Complete as many standard or bent knee push-ups as possible. • Do a wall squat with back flat against a wall, lower body into a sitting position with thighs parallel to the floor and hold for as long as possible. • Perform a plank – get in pushup position, rest your elbows on the floor directly beneath your shoulder – your body should be in a straight line from head to feet – for as long as you can. 5. Invite a personal trainer in to do a demonstration class on proper resistance training techniques 6. Provide resistance bands in the workplace that can be used for short exercise breaks. 7. Form teams that compete based on the total number of “repetitions” completed. 8. Provide resistance-training videos for employees to view on breaks or at home. Resources About.com – Exercise (exercise.about.com) – “Weight Training 101” Link: http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm About.com – Weight Training (weighttraining.about.com) – “Health and Fitness Benefits of Weight Training” Link: http://weighttraining.about.com/od/benefitsofweighttraining/a/benefits.htm EverydayHealth.com – “6 Reasons to Add Strength Training to Your Workout Plan” Link: http://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx Prevention.com – “5 Surprising Reasons Your Muscle Tone Is Disappearing – And How To Stop It” Link: http://www.prevention.com/fitness/how-reverse-muscle-loss MayoClinic.com – “Weight Training: Improve Your Muscular Fitness” Link: http://www.mayoclinic.com/health/weight-training/HQ01627 MedicineNet.com – “Weight Lifting – Resistance Exercise” Link: http://www.medicinenet.com/weight_lifting/article.htm

Reprinted with permission from “How to Make Your Workplace Happier, Healthier and More Productive” by Michael White, 2013 Rev. 20160713