Choose Healthy Stuff Get A Move On!

Today we are looking at why we need to be physically active.

Get the balance right Its all about balance! If you eat more calories then you burn off in physical activity you will end up carrying too much weight. If you eat too few calories than you burn through physical activity, then you will lose too much weight and this is just as dangerous as this can lead to poor circulation and lead to coronary heart disease and irregular heart rate. You need to balance out the amount of calories eaten and the number of calories burned to maintain a healthy weight.

Fact or Fiction? Throughout the presentation you will be asked to read the following statements & decide if they are fact or fiction!

Get a Move on! Physical Activity the wonder drug your risk of a attack by 40% risk of stroke by 27% Keeps your healthy Improves your frame of mind Physical Activity the wonder drug - is better than any pill you will ever take Reduces your risk of a heart attack by 40% as it makes your heart stronger and risk of stroke by 27% Why? Physical activity is known to lower your blood pressure and stress levels. It also lowers the bad LDL cholesterol levels and increases the good HDL cholesterol levels in your blood. Physical activity also helps keep your weight under control and increases your insulin sensitivity reducing your risk of type 2 diabetes. All of the above will reduce your risk of a heart attack or stroke. Keeps your lungs healthy- meaning your body can deal with more physical stress. Improves your frame of mind, it not only de-stresses you but it also helps to combat conditions like depression

You need to get 30 minutes of physical activity 5 days a week Fact or Fiction You need to get 30 minutes of physical activity 5 days a week Fiction Children need to get 60 minutes every day of moderate or vigorous physical activity What is the right intensity? We will find out in the next slide

What is intensity? Intensity? - Everyone has different levels of fitness, means that ones persons vigorous activity maybe someone else's moderate activity So what does that mean for you? Moderate Intensity is when your heart beats faster, you sweat but you can still talk Vigorous Intensity is when your heart beats faster, you sweat a lot and you cant talk For everyone different exercises will effect them differently for example. For one person walking up a steep hill might be moderate exercise and to another that maybe vigorous exercise. So what does that mean for you Moderate Intensity - is when your heart beats faster, you sweat but you can still talk (e.g. Dancing, walking, bike riding) Vigorous Intensity - is when your heart beats faster, you sweat a lot and you cant talk (e.g. Running, fast cycling, hiking)

You need to get your 60 minutes all in one go? Fact or Fiction You need to get your 60 minutes all in one go? Fiction You can break it up throughout the day. We recommend no less 10 minutes at a time otherwise you do not get the benefits to your heart and lungs

Jumping is a strengthening exercise Fact or Fiction Jumping is a strengthening exercise Fact Everyone should do activities that strengthen muscles at least 2 days a week, it is not all about going to the gym and lifting weights. It can be very simple things to strengthen our muscles and bones eg. carrying heavy loads e.g. groceries, lifting weights, body weight exercises or stepping, jumping, dancing)

Fact or Fiction Fiction As long as I go get my 60 minutes of physical activity, that gives me a pass to do what I want for rest of the day. Fiction It is excellent that you are physically active for 60 minutes but we need to keep moving the rest of the day We shouldn’t sit for more than 2 hours at a time, we should take breaks and get up and walk around. - It also does not mean you can eat what you want remember we would like a healthy balanced diet.

Remember! Whatever physical activity you choose make sure it is fun! Whatever physical activity you choose make sure it is fun! As if it is something that you enjoy, you are more likely to stick at it and get your 60 minutes of physical activity a day.

Physical Activity Apps

NICHS Advice Eat a balanced diet Stub out smoking Kids 60 mins. of P.A a day Eat a balanced diet Eat a balanced diet Children - 60 minutes of moderate to vigorous intensity physical activity a day Adults – 150 minutes of moderate to vigorous intensity physical activity a week Stub out smoking Stub out smoking