Physical Activity and Your Heart: The Ball Is in Your Court! Erin N. Etzel Clinical Health Psychology, University of Miami Developed in conjunction with the Heart Smart University of Miami Research Team and the Miami Science Museum

Why should I care about heart health? You might be thinking… “I’m young, why should I care?” But, you have the power now to improve your health later in life. The ball is in your court!

Facts and Figures  The prevalence of obesity among adolescents ages 12–19 more than tripled in the past 20 years, increasing from 5.0% in 1980 to 17.6% in  Children and adolescents who are overweight are more likely to be overweight or obese as adults. Sources: Ogden CL, Carroll MD, Flegal KM. (2008). High Body Mass Index for Age Among US Children and Adolescents, JAMA, 299(20): Freedman DS, Khan LK, Dietz WH, Srinivasan SR, Berenson GS. (2001). Relationship of childhood obesity to coronary heart disease risk factors in adulthood: the Bogalusa Study. Pediatrics,108(3):

What the research says… Fitness Facts

How active are high school students? * Percentages of students (by gender and race/ethnicity) who were physically active doing any kind of physical activity that increased their heart rate and made them breathe hard some of the time for a total of at least 60 minutes/day during the 7 days before the survey. Source: National Youth Risk Behavior Survey, Percentage of students doing the recommended amount of activity

Philadelphia San Francisco * Were physically active doing any kind of physical activity that increased their heart rate and made them breathe hard some of the time for a total of at least 60 minutes/day on all 7 days during the 7 days before the survey. New York City Percentage of High School Students Who Were Physically Active at Least 60 Minutes/Day on All 7 Days,* % = national average 14.8% % 17.0% % 18.6% % 21.9% % No Data Local Youth Risk Behavior Surveys, 2009 Miami-Dade County Palm Beach County Broward County Orange County Duval County Dallas Memphis Charlotte- Mecklenburg County Boston Milwaukee Detroit Chicago Clark County Seattle San BernardinoLos Angeles San Diego

Is this surprising to you? In 1969, 41% of students walked or biked to school. But, by 2001, only 13% of students walked or biked to school. Of those who walked or biked, about 50% of students in 1969 walked or biked at least one mile. Less than 20% did so in Source: McDonald MC. Active transport to school: trends among U.S. schoolchildren, (2007). American Journal of Preventive Medicine, 32(6):

Class Discussion  How do you get to school?  If you don’t walk or bike, what are some of the barriers to doing so?

Barriers to Being Active  Personal  Attitude and motivation  Lacking belief in your ability to be physically active (low self- efficacy)  Finding physical activity to be boring  Social  Having inactive friends  Poor parental modeling of an active lifestyle  Influence of vast availability of sedentary activities (TV, video games, Internet, etc.)  Environmental  Lack of safe locations to be active—parks, trails, etc.  No access to equipment  Financial costs of physical activities—sports teams, gym memberships, etc.  Too little time

Class Discussion  Do you feel that you have safe and convenient places to exercise in your neighborhood?  Are your friends and family active? If not, how can you help motivate them?

Philadelphia San Francisco * For something that was not school work on an average school day. New York City Percentage of High School Students Who Played Video or Computer Games or Used a Computer for 3 or More Hours/Day,* % = national average 24.2% % 27.7% % 28.6% % 33.2% % No Data Local Youth Risk Behavior Surveys, 2009 Miami-Dade County Palm Beach County Broward County Orange County Duval County Dallas Memphis Charlotte- Mecklenburg County Boston Milwaukee Detroit Chicago Clark County Seattle San BernardinoLos Angeles San Diego

Class Discussion  How many of you spend more than 3 hours a day playing video games or using a computer for something other than schoolwork?  How do you and your friends spend your free time? Can you think of ways to increase your activity level?

Can you name a few? Benefits of Physical Activity

Health Benefits  Regular physical activity is important for good health, especially if you're trying to lose weight or to maintain a healthy weight.  Physical activity also…  Reduces risk of cardiovascular disease & diabetes  Reduces high blood pressure.  Reduces risk of several types of cancer.  Improves balance and flexibility.  Strengthens muscles and bones.

Mood-Boosting Benefits  Lower levels of stress and anxiety  Improved body image and self-esteem

Other Benefits  Can improve concentration, memory, and classroom behavior among teenagers  Time spent participating in sports teams may decrease risky teenage behaviors, including drug and tobacco use.

Types of Physical Activity

What is Aerobic Activity?  Any activity that increases your heart rate and makes you breathe harder  There are two types of aerobic activity:  Moderate-intensity  Vigorous-intensity

But how intensely?  Moderate Intensity  Your breathing and heart rate is noticeably faster, but you are still able to carry on a conversation.  Examples include: Walking briskly (a 15-minute mile). Biking at a casual pace.

Push yourself!  Vigorous Intensity  Your heart rate is increased dramatically and you are breathing too hard and too quickly to talk.  Examples include: Jogging/running. Swimming laps. Most competitive sports (football, basketball, or soccer). Jumping rope.

Examples of Aerobic Activity  Pump up your heart rate with these:  Active recreational activities, such as canoeing, hiking, cross-country skiing, skateboarding, rollerblading  Brisk walking  Riding a bicycle, either stationary or outdoors  House and yard work, such as pushing a lawn mower  Playing sports that involve catching, throwing, running, or chasing such as baseball, softball, basketball and volleyball, football, and soccer  Vigorous Dancing or Martial arts

Muscle-Strengthening Activities  Not just for those who want to bulk up!  Activities that make muscles work harder than they would during normal daily activities.

Examples of Muscle-Strengthening Activities  Bulk up or tone your muscles with these:  Games, such as tug of war  Push-ups and pull-ups  Resistance exercises with exercise bands, weight machines, hand-held weights  Rock climbing  Abdominal crunches  Cheerleading or Gymnastics

Bone-strengthening Activity  More than drinking milk!  Activities that exert a force on the bones to promote bone growth and strength, such as jumping.

Bone-Strengthening Activities  Examples include:  Hopping, skipping, jumping  Jumping rope  Running  Sports such as gymnastics, basketball, volleyball, tennis

How much is enough?  Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day.  Most of this activity should be aerobic.  This can include either moderate-intensity aerobic activity or vigorous-intensity activity.  Just make sure to include vigorous-intensity aerobic activity at least 3 days per week.

One step at a time…  Creating an action plan:  Slowly increase activity in small steps  Participate in activities you enjoy (e.g., dancing, rock climbing, etc.)  Find support from friends or family (use a buddy system)

Fitness Can Be Fun! Any questions?