Physical Activity

hannahvaldez
Mind Map by hannahvaldez, updated more than 1 year ago
hannahvaldez
Created by hannahvaldez over 4 years ago
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Physical Activity
1 What is it?
1.1 def; the movement of the body that uses energy
1.2 moderate activities
1.2.1 walking briskly, bicycling, gardening, dancing...etc
1.3 vigorous activities
1.3.1 running, walking very fast, swimming, aerobics... etc
2 Why is it important?
2.1 health benefits
2.1.1 increase chances of living longer, feel better about yourself, sleep well at night, stay at or get to a healthy weight
2.2 without physical activity, you're more likely to develop...
2.2.1 heart disease, type 2 diabetes, high blood pressure, high cholestorol, stroke
2.3 especially beneficial activities
2.3.1 aerobic activities, muscle-strengthening, bone strengthening and balance & stretching activites
3 How much?
3.1 adults (18-64): 2 hours and 30 minutes each week each week of moderate activity OR 1 hour and 15 minutes of vigorous activity
3.2 children and adolescents (6-17): 60 minutes or more a day
3.3 young children (2-5): no specific time
4 Burning Calories
4.1 moderate physical activity ex. for 1 hour
4.1.1 hiking - 370
4.1.1.1 dancing - 330
4.1.1.1.1 golf - 330
4.1.1.1.1.1 bicycling - 290
4.1.1.1.1.1.1 stretching - 180
4.2 vigorous physical activity ex. for 1 hour
4.2.1 running/jogging - 590
4.2.1.1 aerobics - 480
4.2.1.1.1 heavy yard work - 440
4.2.1.1.1.1 basketball - 440
4.2.1.1.1.1.1 weight lifting - 440
4.3 for a 154 lb man who is 5' 10"
5 Tips for Increasing
5.1 make physical activity a regular part of the day
5.2 at home
5.2.1 exercise to a workout video, walk the dog, clean the house, wash the car, mow the lawn with a push mower
5.3 at work
5.3.1 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
5.4 at play
5.4.1 walk, jog, skate, cycle, swim, water aerobics, golf, canoe, row, kayak, basketball, soccer, softball
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