1. Getting to the Top with Physical Activity

2. What is Physical Activity? Physical activity is movement of the body in a way that uses energy. Does all movement count as physical activity?

3. Lifestyle Activities 1.Use the stairs more frequently. 2.Walk to visit neighbors, instead of driving. 3.Walk the dog. 4.Walk during lunch and breaks. 5.Park at the rear of the parking lot. 6.Go dancing on the weekends. 7.Improve the looks of your lawn by raking and mowing.

4. Moderate vs Vigorous 1.Walking briskly (3 ½ miles per hour) 2.Gardening/yard work 3.Dancing 4.Golf (walking and carrying clubs) 5.Bicycling (less than 10 miles per hour) 6.Weight training (general light workout) 1.Walking briskly (~ 4 ½ miles per hour) 2.Heavy yard work like chopping wood 3.Biking (more than 10 miles per hour) 4.Swimming 5.Aerobics classes

5. The Benefits of Physical Activity Improves self-esteem and feelings of well-being. Reduces feelings of depression and anxiety. Increases fitness level. Strengthens bones, muscles, and joints. Increases endurance and muscle strength. Improves flexibility and posture. Helps weight management. Reduces risk for illness. Helps control blood pressure.

6. The recommended amount for most days of the week…. To reduce chronic disease risk: –at least 30 minutes of moderate-intensity To help manage body weight: –at least 60 minutes of moderate to vigorous- intensity To sustain weight loss: –at least 60 – 90 minutes of moderate-intensity

7. Key Points in Increasing Physical Activity ….. Enjoy it! Do it regularly. Keep it interesting!

8. Other Types of Physical Activity Resistance, strength and weight bearing free weights weight machines power lifting Stretching & flexibility yoga tai chi Balance

9. A Fun Balance Activity for all ages..

10. Children & Adolescents Engage in at least 60 minutes of physical activity on most, preferably all, days of the week.

11. Slow Aging? Physical activity can slow the aging process!

12. Physician Clearance? Check with your physician before starting any new physical activity, especially if you have doubts or chronic health conditions!

13. Get Enough Fluids! 1.Consume fluids regularly. 2.Drink fluids before, during and after physical activity. 3.6 or more cups per day.

14. Most important Lesson: GET MOVING!

15. For more information www.ChooseMyPlate.gov www.HealthierUS.gov www.eatwellga.com Thank You!