Maximizing Lifetime Fitness: Benefits, Attitudes, and Physical Activity Recommendations

1. Lifetime Fitness

2. What can physical activity do for me NOW? • Increased energy • More resistance to fatigue and more energy for daily tasks • Improved appearance • Easier to control weight • Increased muscular strength • Help in dealing with stress • Improved overall health • Improved self-image • Improved physical performance • Improved ability to sleep • Improved overall daily functioning

3. Lowering your risk factors • Improving cardio respiratory fitness • Strengthening the heart and lungs • Lowers blood pressure, improves immune system • Raises good cholesterol • Improving flexibility • Improving the range of motion for your joints • Reduces tightness and risk of injury • Improving muscular strength and endurance • Strengthens bones, reduces body fat • Prevent back pain, lean body mass

4. Improving body composition • Ratio of lean body weight to fat weight • Improves metabolism • Increases energy levels • Improving stress control • Fights depression • Improve ability to work and play • Reduce chance of alcoholism, drug addiction, or suicide

5. Developing a positive attitude • Overcome the negative attitudes toward exercise • What are some common excuses or negative attitudes for not exercising? • How do you overcome those mentally ?

6. Overcome the negative attitudes toward exercise • I’m too tired • Exercise is boring • Exercise is inconvenient • I do not have the skill or coordination to do fitness activities • I’m too out of shape there’s no hope • I don’t need to exercise • I do not have enough time to exercise • I don’t want to mess up my hair or get sweaty • I will start exercising tomorrow

7. How much physical activity do I need? • About 14 % of young people report no recent vigorous or light moderate physical activity • Physical activity doesn’t have to be strenuous, only moderate to achieve health benefits. • Benefits will be greater if you manage the frequency, intensity, time, and type of activity. (FITT) • Need to get _______________ minutes of moderate intensity physical activity per day • 30 – 60 minutes

8. 15 minutes More vigorous Shorter duration 30 minutes • Walking stairs • Running 1.5 miles • Jumping rope • Bicycling 4 miles • Playing basketball • Swimming laps • Water aerobics • Walking 2 miles • Raking leaves • Pushing stroller 1.5 miles • Fast social dancing • Shooting baskets • Walking 1.75 miles • Garden work • Playing touch football • Playing volleyball • Washing windows or floors • Washing and waxing a car Each of these activities burns about 150 calories of energy. 30 minutes Less vigorous Longer duration 45-60 minutes

9. The Health Fitness Pyramid • Level 1:  Enjoy an active lifestyle (7 days a week) • Get physically active. • Accumulating just 30 minutes of activity a day: slows or stops the loss of function that comes with a sedentary lifestyle. • Improving your quality of life. • Level 2:  Do aerobic workouts (3-5 times a week) • Include at least 20 minutes of continuous moderate to vigorous activity three or more times a week. • Walking, jogging, cycling. • Do it at an intensity that is 60 to 80-percent of your maximum heart rate • Increase intensity and duration gradually. Helps avoid injury. • Stretch to increase flexibility (3-5 times a week) • Inactive muscles become shorter, and their range of motion gets more limited. • Reverse that process by doing gentle stretching exercises before and after workouts and at other times during the week. • A five to ten minute routine should include all the major muscle groups. • Hold them for 15 to 30 seconds. • Gymnastics or yoga

10. The Health Fitness Pyramid • Level 3:  Strength training (2-3 times a week) • It protects and builds lean muscle mass; promotes healthier, stronger bones • Raises your body's metabolism so you burn fat faster -- even while you're resting. • 8 to 12 exercises focusing on the major muscle groups. • Do up to 3 sets of 8 to 12 repetitions of each exercise. • Have at least two strength sessions a week with at least one day of rest in between. • Recreational activities (2-3 times a week) • Volleyball, tennis, softball, golf • Level 4 :  As often as possible • Learn a new sport or hobby, hike, ski, scuba dive, camp • Compete