Physical Activity

Physical Activity

1. What is it?

   • def; the movement of the body that uses energy
   • moderate activities
     • walking briskly, bicycling, gardening, dancing...etc
   • vigorous activities
     • running, walking very fast, swimming, aerobics... etc

2. Why is it important?

   • health benefits
     • increase chances of living longer, feel better about yourself, sleep well at night, stay at or get to a healthy weight
   • without physical activity, you're more likely to develop...
     • heart disease, type 2 diabetes, high blood pressure, high cholestorol, stroke
   • especially beneficial activities
     • aerobic activities, muscle-strengthening, bone strengthening and balance & stretching activites

3. How much?

   • adults (18-64): 2 hours and 30 minutes each week each week of moderate activity OR 1 hour and 15 minutes of vigorous activity
   • children and adolescents (6-17): 60 minutes or more a day
   • young children (2-5): no specific time

4. Burning Calories

   • moderate physical activity ex. for 1 hour
     • hiking - 370
       • dancing - 330
         • golf - 330
           • bicycling - 290
             • stretching - 180
   • vigorous physical activity ex. for 1 hour
     • running/jogging - 590
       • aerobics - 480
         • heavy yard work - 440
           • basketball - 440
             • weight lifting - 440
   • for a 154 lb man who is 5' 10"

5. Tips for Increasing

   • make physical activity a regular part of the day
   • at home
     • exercise to a workout video, walk the dog, clean the house, wash the car, mow the lawn with a push mower
   • at work
     • join the office softball team, replace a coffee break with a brisk 10-minute walk, take part in an exercise program at the nearest gym
   • at play
     • walk, jog, skate, cycle, swim, water aerobics, golf, canoe, row, kayak, basketball, soccer, softball