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Today We Will Learn…

Today We Will Learn…. Why worry? Obesity is on the rise Most people are inactive Weight control The simple facts Being active is key Benefits of exercise More calories burned Learning About Activity Benefits, facts, tips. www.health.gov. Obesity Is on the Rise.

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Today We Will Learn…

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  1. Today We Will Learn… • Why worry? • Obesity is on the rise • Most people are inactive • Weight control • The simple facts • Being active is key • Benefits of exercise • More calories burned • Learning About Activity • Benefits, facts, tips www.health.gov

  2. Obesity Is on the Rise

  3. Most People Tend to be Inactive • In 2002, 25% of adult Americans did not participate in any leisure-time physical activities. • In 2003, 38% of students surveyed in grades 9 to 12 viewed television 3 or more hours per day.

  4. The Simple Facts About Weight Control

  5. How Is Weight Gained? • Food is fuel for your body. • When you eat more calories than you burn, your body stores the extra calories as body fat.

  6. How is Weight Lost? • Any movement, along with daily living functions of your body, burns calories • When you burn more calories than you consume, you lose weight.

  7. How Many Extra Calories Cause a Person To Gain One Pound? • 1,500 • 2,500 • 3,500

  8. How Many Extra Calories Cause One Pound to Be Gained? • 1,500 • 2,500 • 3,500 Just 100 extra calories per day can cause a weight gain of 10 pounds per year!

  9. For More Information www.health.gov

  10. Be More Active

  11. What Is Physical Activity? • Any bodily movement produced by skeletal muscles resulting in energy expenditure.

  12. Why Is Regular Activity Important? • Overall health • Sense of well-being • Maintenance of a healthy body weight

  13. Exercise Helps Reduce Risk of Certain Chronic Diseases • High blood pressure • Stroke • Coronary artery disease • Type 2 diabetes • Colon cancer • Osteoporosis

  14. Why Be Active Versus Sedentary? • Burn more calories • Control your weight • Get to eat more • Burn more fat

  15. What Is Leisure-Time Activity? • For fun: • Exercise • Sports • Recreation • Active hobbies

  16. What is Household Physical Activity? • Sweeping floors • Scrubbing • Washing windows • Raking the lawn

  17. What Are Occupational Physical Activities? • Completed regularly as part of one's job: • Walking • Hauling • Lifting • Pushing • Carpentry • Shoveling • Packing boxes

  18. Pop Quiz • How many more calories do you burn cleaning the house versus sitting and watching TV? • Not many • Double • Triple

  19. Pop Quiz • How many more calories do you burn cleaning the house versus sitting and watching TV? • Not many • Double – 78 versus 36 • Triple

  20. 30 Minutes of Moderate Activity Burns More Calories than Sitting Sedentary: • Watching TV, computer 38 Moderate activity: • Laundry, folding clothes 76 • Making the bed 76 • Preparing dinner 78 • Washing dishes 81 • Vacuuming, sweeping 90 • Walking (slowly) 110 • Grocery shopping 129 • Cleaning the bathroom 129 • Washing the car 163 • Gardening 172 Cleaning the house and light activity burns more calories than watching TV!

  21. 30 Minutes of Active Exercise is Even Better! Sedentary: • Watching TV, computer 38 Very active: • Working out at the gym 200 • Yoga 210 • Walking (briskly) 211 • Aerobics 215 • Biking on flat road 235 • Soccer 250 • Spinning 254 • Swimming 321 • Jogging 360 • Kickboxing 384 Being very active burns a lotmore calories than sitting!

  22. How Many Calories Per Hour for Moderate Activity? • Hiking 370 • Light gardening/yard work 330 • Dancing 330 • Golf (walking and carrying clubs) 330 • Bicycling (<10 mph) 290 • Walking (3.5 mph) 280 • Weight lifting (light workout) 220 • Stretching180

  23. How Many Calories Per Hour for Vigorous Activity? • Running/jogging (5 mph) 590 • Bicycling (>10 mph) 590 • Swimming (slow freestyle laps) 510 • Aerobics 480 • Walking (4.5 mph) 460 • Heavy yard work (chop wood) 440 • Weight lifting (vigorous effort) 440 • Basketball (vigorous) 440

  24. Different Intensities Offer Different Benefits • Vigorous physical activity: • Provides greater fitness. • Burns more calories per hour. • But moderate activity: • Can be done longer. • Helps build fitness for many who are sedentary.

  25. Achieve Fitness Three Ways • Cardiovascular conditioning • Resistance exercises or calisthenics for muscle strength and endurance • Stretching exercises for flexibility

  26. What is Cardiovascular Fitness? • Ability of the body to sustain physical activity • Walking briskly • Jogging/running • Swimming • Riding bike • Mainstay of any fitness program

  27. What Are Cardiovascular Benefits? • Lower blood pressure • Increase HDL “good” cholesterol • Decrease body fat • Increase heart function • Decrease stress reactions and anxiety • Reduce glucose-stimulated insulin • Increase oxygen output to body • Decrease resting heart rate • Increase cardiac output • Increase aerobic work capacity

  28. What is Resistance Exercise? • Weights, resistance bands, calisthenics • Increases muscular strength and endurance

  29. Weight-Bearing Exercise Benefits Include: • Maintenance or increase of muscle mass. • Reduce the risk of osteoporosis. • Help prevent falls for older adults.

  30. What Are Stretching Benefits? • Greater freedom of movement and improved posture. • Increased physical and mental relaxation. • Release of muscle tension and soreness. The less active we are, the less flexible we are likely to be.

  31. How Much and How Long? • Most days of the week: • 30 minutes to prevent chronic disease • 60 minutes to prevent weight gain • 60-90 minutes to sustain weight loss

  32. Making time • 30 to 60 consecutive minutes • 3 bouts of 20 minutes • 6 bouts of 10 minutes

  33. Making time • The accumulated total is what is important ― for health and for burning calories.

  34. Easy Ways to 60 Minutes • Cleaning the house – 10 minutes • Walking briskly at lunch – 10 minutes • Exercise with home video – 40 minutes

  35. Easy Ways to 60 Minutes • Walking briskly – 20 minutes • Working in the yard – 40 minutes

  36. Easy Ways to 60 Minutes • Playing outside with kids – 15 minutes • Rollerblading/jogging – 15 minutes • Lifting weights at gym – 30 minutes

  37. Start Slowly • See your physician for a safe program if you have a chronic disease or risk factors for chronic disease and are a: • Man older than 40 years. • Woman older than 50 years. • It is always best to start slowly and work your way up to more over time.

  38. Be More Active At Home • Cook at home more. • Spend time cleaning and doing yard work. • Wash the car with the kids.

  39. Ways to Walk More • Take stairs rather than the elevator. • Hand-deliver messages rather than e-mail • Park your car further away (when safe). • Walk to the store or park. • Volunteer at kid’s school (especially games or field days where you can move around).

  40. Try a Pedometer to Measure Activity • 6,000 steps = average person/day • 8,000 steps = 1 extra mile = 100 calories • 10,000 steps = 2 extra miles = 200 calories • 12,000 steps= 3 extra miles = 300 calories

  41. Consider fitness events in your area. Search on http://active.com for upcoming events. Ways to Get and Stay Motivated

  42. Ways to Get and Stay Motivated • Having a fitness goal will take the “work” out of staying fit. • Run 1 mile without stopping. • Complete a 5k, 10k, half-marathon or marathon. • Win your age group in a race. • Make new friends and enjoy staying fit all year.

  43. Try Something New • Yoga – especially Pilates • Aerobics class • Tennis • Swimming • Racquetball

  44. Plan Vacations and Leisure Time Around Physical Activities

  45. Vary the Activities In Your Week • Monday – Walk or jog 30 minutes • Tuesday – Take a 1-hour exercise class • Wednesday – Home-exercise video • Thursday – Lift weights at gym, stretch • Friday – OFF • Saturday – Yard work, family activity • Sunday – 1-hour bike ride or swim

  46. Ways to Get and Stay Motivated • Plan Your Exercise: • Monday __________________________ • Tuesday __________________________ • Wednesday __________________________ • Thursday __________________________ • Friday __________________________ • Saturday __________________________ • Sunday __________________________

  47. Be Flexible, Be Ready • Put on your workout clothes when it is time to work out. • If you can’t work out at a planned time, maybe you can fit it in a little later or after dinner. • Going for a walk after dinner or doing a home-exercise video are great alternatives.

  48. Don’t Sit! • Exercise in front of the TV • Stationery bike • Treadmill • Stair climber • Mat for calisthenics • Exercise ball, resistance band or weights • Especially after the kids go to bed and you want to watch your favorite show.

  49. Don’t Sit! • Walk while your kids are participating in activities • Volunteer to help coach to be more active

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