Balance Your Day with Food and Play Physical Activity Balance Your Day with Food and Play

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

202 calories 180 calories 242 calories 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

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

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

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

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

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

Other Examples Low-intensity activities Moderate-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

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

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

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

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

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

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

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…

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.

Remember! Drink regardless of whether you are thirsty or not! 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!

Balance your day with food and play!

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!

QUESTIONS???