Get Moving

KAISER PERMANENTE SAN JOSE

LESSON 4

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Home Practice Review

Explain pacing to your loved

ones or friends

Write down 1 activity you plan on pacing this week. • List day and time

of activityContinue your movement practice• Aerobic• Mindful

Movement

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Key Concepts for Today

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Aerobic activity is one of the best ways to decrease pain sensitivity

You can get where you need to go by• Taking baby steps • Forming ‘tiny

habits’

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What is aerobic activity?

It’s NOT a marathon!

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What is aerobic activity?

Continuous movement that will …

Warm you upIncrease your breathing rate

Increase your heart rate

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What is aerobic activity?

10 minutes three times a day (or 30

minutes) is minimum amount of

time to get the benefits!

11-Minute Chair Cardio Workout(Spark People)

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Aerobic Activity: What’s In It for Me?

Lowers risk for• Dementia• Diabetes• Depression

and anxiety

Improves • Heart health• Sleep• Mood and well-

beingReduces pain

due to arthritis

Aids in body weight maintenance

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Aerobic Activity and Chronic Pain

Reduces Pain• Releases endorphins

✓ Body’s natural pain medicine

✓ Runner’s high (happy hormones)

• Decreases nerve sensitivity

Promotes changes to the brain

(neuroplasticity)

Reduced need for • Medical visits• Pain medications

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Program Overview

Class Physical Therapist led lessons

Lesson 1 Setting the Foundation: Breathing and Posture

Lesson 2 Nerve Sensitivity

Lesson 3 Pacing

Lesson 4 Get Moving

Lesson 5 Neuroplasticity

Lesson 6 Brain’s Map of the Body

Lesson 7 Emotions and Balance

Lesson 8 Self Help Tools

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MOVEMENT EXPERIENCE

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Picking something up from the floor

LungeHalf KneelSquatting Golfer’s Pick

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Posture Review

Standing Seated

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Change positions frequently

Seated at meeting Standing at meeting

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Reaching & twisting with upper body

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Reaching and twisting with upper body

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Aerobic Activity Example

• This week I will do water aerobics (what) 30 minutes. (how much) with

YMCA class (with whom) at 9:00 a.m. (when) on Saturday (how often).

• My reward for accomplishing my goal will be: sit in sauna.

• How confident am I that I can do this? (1 = not at all confident, 10 = very

confident):

This week’s goal:

1 2 3 4 5 6 7 8 9 10

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© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.

Home Practice Options

Continue your movement practice• Aerobic — choose a cardio

activity you enjoy and write down what time/day you plan on doing 10 minutes of this activity

• Mindful Movement — choose a functional movement, practice it by scheduling a time in your calendar

Explain pacing to your loved

ones or friends

Write down 1 activity you plan

on pacing this week. List day and

time of activity

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