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

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

3. 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

4. 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

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

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

7. 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

8. 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

9. 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

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

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

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

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

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

15. 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

16. 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…

17. 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.

18. 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!

19. Balance your day with food and play!

20. 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!

21. QUESTIONS???