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Physical Activity

Learn about the benefits of physical activity and how to incorporate it into your daily routine. Stay hydrated and make healthy choices to maintain a balanced lifestyle.

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Physical Activity

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  1. Physical Activity Balance Your Day with Food and Play

  2. Project Sponsors • USDA project funded through the Supplemental Nutrition Assistance Program (SNAP) • School District of Philadelphia • Department of Nutrition Sciences, Drexel University

  3. Pop Quiz: Which activity burns the most calories? #1: 60 minutes of walking 202 calories #2: 30 minutes of swimming 180 calories #3: 30 minutes of playing basketball 242 calories Based on a 120-pound woman

  4. What is physical activity? • Movement that uses energy- activities range from walking to lifting weights to playing sports • Promotes health and fitness • Most teens do not get enough physical activity

  5. Inactive Teens • Once U.S. children become teenagers their activity levels decrease significantly • Why?

  6. Benefits of Physical Activity • Better sleep • Weight control • Bone health • Enhanced immunity • Lower disease risk • Lower risk of depression • Strong self-image

  7. Intensity of Physical Activity • Intensity- how activity affects breathing and heart rate • Low-intensity • Ex. Walking leisurely • Moderate-intensity • Ex. Skateboarding • Vigorous -intensity • Ex. Soccer

  8. Rule of Thumb • Talk test- simple way to measure intensity • Moderate-intensity: you can talk, but not sing, during activity • Vigorous-intensity: you will not be able to say more than a few words during activity

  9. Other Examples • Low-intensity activities • Light housework • Moderate-intensity activities • Walking briskly (> 3 miles/hr), bicycling (< 10 miles/hr), gardening, hiking • Vigorous-intensity activities • Jogging/running, basketball, swimming laps, jumping rope, aerobic dancing, bicycling > 10 miles/hr

  10. Types of Physical Activity Aerobic activities Muscle strengthening Bone strengthening Balance & stretching activities

  11. Aerobic Activities • Activities that get your heart pumping and your blood flowing • Strengthen the circulatory and respiratory systems • Do these activities every day

  12. Muscle-Strengthening • Activities that make your muscles stronger • Do a variety of these activities at least 3 times per week

  13. Bone-Strengthening • Jumping activities make your bones stronger • The force on bones promotes growth and strength

  14. Balance and Stretching Activities • Activities that enhance physical stability and flexibility • Help reduce the risk of injuries

  15. How much do I need? • Teens need 1 hour (60 minutes) or more of physical activity every day • Most should be either moderate- or vigorous-intensity aerobic physical activity • Vigorous-intensity activity on at least 3 days per week • Muscle-strengthening and bone-strengthening activity on at least 3 days per week

  16. Move More! • Some activity is better than none! • Choose activities that you enjoy and will do regularly Walk more: get off the bus a few stops early, park farther from the entrance in parking lots Walk up stairs instead of taking the elevator or escalator Find friends or family to join you: dance, basketball, bike, walk, jog, jump rope…

  17. Why is Proper Hydration Important? • Your body is 60-70% water • Functions of water in the body • Regulates body temperature • Provides nutrients to organs • Transports oxygen to cells • Removes wastes • Protects joints and organs • Need to replace fluid lost through perspiration, urination, bowel movements, breathing, etc.

  18. Hydration • When you are physically active, it is even more important to stay hydrated. • The best way to stay well- hydrated for exercise is to drink: • Before • During • After Remember! Drink regardless of whether you are thirsty or not!

  19. Balance your day with food and play!

  20. Take-home Messages… • Get 30 – 60 minutes of physical activity every day! • Vary your activities! • Drink water before, during, and after exercise! • Balance calories in with calories out!

  21. QUESTIONS???

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