Exercise for Physical and Mental Health | Marianne Blackham

Live Webinar Date: Wednesday, April 15, 2020, 7-8pm . Register Here. Learn the benefits of exercising in regards to physical health, especially COVID-19, and mental health, especially with people suffering financially with all the business and social distancing shut downs.

In This Webinar You Will Learn…

  1. How exercise affects the respiratory system.
  2. How exercise affects the cardiovascular system.
  3. How exercise protects against certain cancers.
  4. How exercise affects anxiety.
  5. How exercise affects depression.

Benefits of Attending This Webinar

  • Discover the best way to encourage friends & family to start exercising.
  • Determine which exercise modality fits your friends & family best.
  • Understand why investing in exercise is the best thing to do despite the economic downturn.

Who Is Marianne Blackham?

Marianne Blackham is a certified Group Fitness Instructor through Athletics Fitness Association of America and a certified Personal Trainer through National Academy of Sports Medicine. She loves helping everyone achieve a healthy lifestyle. In particular, She loves working with pre/postpartum individuals and retiree age individuals.

Credentials:

Owner of Blackham Fitness https://www.blackhamfitness.com/
NASM Certified Personal Trainer
AFAA Group Fitness Instructor
Certified Zumba Instructor marianneblackham.zumba.com
Certified Zumba Gold Instructor
Certified Aqua Zumba Instructor
SilverSneakers Classic Certified
SilverSneakers Stability Certified
SilverSneakers EnerChi Certified
SilverSneakers Splash Certified
SilverSneakers Yoga Certified

 

 

 

Webinar Slides

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

Exercise for Physical and Mental Health | Presenter: Marianne Blackham of Blackham Fitness, Las Vegas | Webinar in Series

 

Webinar Notes

Exercise for Physical & Mental Health

Exercise Preparedness

Stages of Change (Transtheoretical) Model

  • Precontemplation–do not intend to change
  • Contemplation–aware of problem, thinking about overcoming problem but have not committed to change, ambivalent
  • Preparation–info gathering & planning. (Those who skip this oftenrelapse)

Stages of Change (Transtheoretical) Model

Action–behavior modification; considerable commitment of time & energy; implementation of the plans developed and info gathered in the Preparation stage
Maintenance—work to prevent a relapse; occurs after 6 months of the new behavior
Termination–people rarely get to this stage; no desire to return to unhealthy behaviors or relapse

Exercise Preparation

Stages of Change (Transtheoretical) Model

  • Precontemplation benefits from helping relationships, environmental re-evaluation, and social liberation.
  • Contemplation benefits from consciousness raising, dramatic relief, self liberation, and helping relationships.
  • Preparation benefits from self re-evaluation, self liberation, and helpingrelationships.
  • Action benefits from self re-evaluation, helping relationships, counter-conditioning, and stimulus control.
  • Maintenance benefits from helping relationships, reinforcement management, and stimulus control.

Definitions

  • Consciousness Raising–increasing awareness about the healthy behavior
  • Dramatic Relief–emotional arousal about the healthy behavior, whether positive or negative arousal
  • Self Re-evaluation–self re-appraisal to realize the healthy behavior is part of who they want to be
  • Environmental Re-evaluation–social re-appraisal to realize how their unhealthy behavior affects others
  • Social Liberation–environmental opportunities that exist to show society is supportive of healthy behavior
  • Self Liberation–commitment to change behavior based on belief that achievement of the healthy behavior is possible
  • Helping Relationships–finding supportive relationships that encourage the desired change
  • Counter-Conditioning–substituting healthy behaviors and thoughts for unhealthy behaviors and thoughts
  • Reinforcement Management—rewarding the positive behavior and reducing the rewards that come from the negative behavior
  • Stimulus Control–re-engineering the environment to have reminders and cues that support and encourage the healthy behavior and remove those that encourage the unhealthy behavior

Exercise Investment

Why to Invest

  • Health
  • Emotional
  • Person to bounce problems off if working out with someone
  • Weight loss
  • Athletic performance
  • Confidence

Exercise Modalities

  • Aqua
  • Pilates
  • Yoga
  • Resistance Training
  • Cardio
  • HIIT

Aqua

Can include resistance training, cardio, and/or HIIT

Pilates

  • Controlled movement workout
  • Focuses on flexibility, and strength through endurance
  • Emphasis on alignment, breathing, core development, coordination, & balance
  • Goes from beginner to advanced
  • Can increase intensity as the body adapts

Yoga

  • Physical discipline that originated in Asia
  • Posture-based physical fitness
  • Stress relief & relaxation
  • Flexibility
  • Core strength
  • Strength through repetition

Resistance Training

  • Muscular strength & endurance
  • Muscle hypertrophy
  • Power
  • Uses bodyweight, gravity, resistance bands, Olympic bars and plates, barbells, dumbbells, kettlebells, sandbags, tires, sleds, battle ropes, landmines, machines

Cardio

  • High intensity to work heart
  • Includes brisk walking, running, cycling, swimming, rowing, skiing, snowboarding, jogging, dancing (Zumba, Belly Dancing, Hula)

HIIT

  • Favorite exercise modality
  • Intervals of intense anaerobic exercise with less intense recovery periods
  • Falls under cardio
  • Length depends on intensity and participant’s current fitness level
  • Way to improve athletic capacity and/or glucose metabolism

Exercise & Mental Health

Exercise helps with:

  • Decreasing the risk of dementia and Alzheimer’s
  • Increasing attention
  • Reducing stress
  • Decreasing anxiety
  • Decreasing risk of depression

How Exercise Helps Mental Health

  • Release of endorphins
  • Is meditation in motion
  • Improves mood and sleep
  • Diverts thoughts
  • Decreases muscle tension to lower anxiety
  • Activates the frontal region, which controls the amygdala (reacting system to real or perceived threats)
  • Improvement in brain function makes people feel better with the release of neurotrophic factors, which cause nerve cells to grow and make new connections (especially in the hippocampus—in depressed people the hippocampus in the brain, the region that regulates mood, is smaller)

Exercise & Mental Health with COVID

  • Exercise is a way to maintain a sense of control
  • Exercise relieves stress & anxiety over the situation
  • Exercise fills open time
  • Exercise relieves depression over the situation

Exercise & Physical Health

Exercise affects:

Musculoskeletal System

Cardiovascular system

Respiratory system

Development or progression of certain types of cancer

Exercise & Musculoskeletal System

  • Prevents or slows down osteoporosis
  • Prevents or slows down arthritis

Exercise & Cardiovascular System

Exercise:

  • Lowers blood pressure
  • Lessens the risk of developing diabetes
  • Leads to ideal weight maintenance
  • Reduces inflammation
  • Improves the muscles’ ability to pull oxygen out of the blood, and reduces the need for the heart to pump more blood to muscles

Exercise & Cardiovascular System

Exercise:

  • Reduces stress hormones, which can burden the heart
  • Works like a beta-blocker to slow heart rate and decrease blood pressure
  • Increases HDL cholesterol (the good cholesterol) and helps control triglycerides (harmful)
  • Reduces the chance of suffering a heart attack or other cardiac event

Exercise & Breast/Ovarian Cancer

Exercise:

  • Decreases ovarian cancer mortality risk
  • Benefits ovarian cancer patients
  • Decreases breast cancer risk
  • Helps with weight control
  • Lowers blood estrogen levels
  • Boosts the body’s immune system so it can possibly help slow the growth of cancer cells

Exercise & Colon Cancer

Exercise:

  • Decreases the risk of developing colon cancer
  • Decreases the risk of colon cancer coming back
  • Increases survival odds

Exercise & Respiratory System

Exercise:

  • Makes lungs stronger through work
  • Helps the body become more efficient at getting oxygen into the bloodstream and transporting oxygen to working muscles
  • Depending on type done, can strengthen neck, chest, intercostal, and diaphragm muscle(s)
  • Decreases the risk of certain forms of lung cancer

COVID & Respiratory System in Obese Individuals

https://www.blackhamfitness.com/blog/vqgve73k8eyepvumka847de8zp4fqg

Marianne Blackham, Owner of Blackham Fitness
BlackhamFitness.com
MarianneBlackham.Zumba.com
info@blackhamfitness.com
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About David Smith

David Smith created Las Vegas Area Trails in November of 2018 to document his wilderness adventures near Las Vegas Nevada. An avid trail runner, David spends one day each weak exploring new trails and wilderness areas.

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