2. Today We Will Learn… Why worry? –Obesity is on the rise –Most people are inactive Weight control –The simple facts Being active is key –Benefits of exercise –More calories burned Learning About Activity –Benefits, facts, tips www.health.gov

3. Obesity Is on the Rise

4. Most People Tend to be Inactive In 2002, 25% of adult Americans did not participate in any leisure- time physical activities. In 2003, 38% of students surveyed in grades 9 to 12 viewed television 3 or more hours per day.

5. The Simple Facts About Weight Control

6. How Is Weight Gained? Food is fuel for your body. When you eat more calories than you burn, your body stores the extra calories as body fat.

7. How is Weight Lost? Any movement, along with daily living functions of your body, burns calories When you burn more calories than you consume, you lose weight.

8. How Many Extra Calories Cause a Person To Gain One Pound? a.1,500 b.2,500 c.3,500

9. How Many Extra Calories Cause One Pound to Be Gained? a.1,500 b.2,500 c.3,500 Just 100 extra calories per day can cause a weight gain of 10 pounds per year!

10. For More Information www.health.gov

11. Be More Active

12. What Is Physical Activity? Any bodily movement produced by skeletal muscles resulting in energy expenditure.

13. Why Is Regular Activity Important? Overall health Sense of well-being Maintenance of a healthy body weight

14. Exercise Helps Reduce Risk of Certain Chronic Diseases High blood pressure Stroke Coronary artery disease Type 2 diabetes Colon cancer Osteoporosis

15. Why Be Active Versus Sedentary? Burn more calories Control your weight Get to eat more Burn more fat

16. What Is Leisure-Time Activity? For fun: –Exercise –Sports –Recreation –Active hobbies

17. What is Household Physical Activity? Sweeping floors Scrubbing Washing windows Raking the lawn

18. What Are Occupational Physical Activities? Completed regularly as part of one's job: –Walking –Hauling –Lifting –Pushing –Carpentry –Shoveling –Packing boxes

19. Pop Quiz How many more calories do you burn cleaning the house versus sitting and watching TV? a.Not many b.Double c.Triple

20. Pop Quiz How many more calories do you burn cleaning the house versus sitting and watching TV? a.Not many b.Double – 78 versus 36 c.Triple

21. 30 Minutes of Moderate Activity Burns More Calories than Sitting Sedentary: Watching TV, computer38 Moderate activity: Laundry, folding clothes76 Making the bed76 Preparing dinner78 Washing dishes81 Vacuuming, sweeping90 Walking (slowly)110 Grocery shopping129 Cleaning the bathroom129 Washing the car163 Gardening172 Cleaning the house and light activity burns more calories than watching TV!

22. 30 Minutes of Active Exercise is Even Better! Sedentary: Watching TV, computer38 Very active: Working out at the gym200 Yoga210 Walking (briskly)211 Aerobics215 Biking on flat road235 Soccer250 Spinning254 Swimming321 Jogging360 Kickboxing384 Being very active burns a lot more calories than sitting!

23. How Many Calories Per Hour for Moderate Activity? Hiking 370 Light gardening/yard work 330 Dancing 330 Golf (walking and carrying clubs) 330 Bicycling (<10 mph) 290 Walking (3.5 mph) 280 Weight lifting (light workout) 220 Stretching 180

24. How Many Calories Per Hour for Vigorous Activity? Running/jogging (5 mph) 590 Bicycling (>10 mph) 590 Swimming (slow freestyle laps) 510 Aerobics 480 Walking (4.5 mph) 460 Heavy yard work (chop wood)440 Weight lifting (vigorous effort) 440 Basketball (vigorous) 440

25. Different Intensities Offer Different Benefits Vigorous physical activity: –Provides greater fitness. –Burns more calories per hour. But moderate activity: –Can be done longer. –Helps build fitness for many who are sedentary.

26. Achieve Fitness Three Ways 1.Cardiovascular conditioning 2.Resistance exercises or calisthenics for muscle strength and endurance 3.Stretching exercises for flexibility

27. What is Cardiovascular Fitness? Ability of the body to sustain physical activity –Walking briskly –Jogging/running –Swimming –Riding bike Mainstay of any fitness program

28. What Are Cardiovascular Benefits? Lower blood pressure Increase HDL “good” cholesterol Decrease body fat Increase heart function Decrease stress reactions and anxiety Reduce glucose-stimulated insulin Increase oxygen output to body Decrease resting heart rate Increase cardiac output Increase aerobic work capacity

29. What is Resistance Exercise? Weights, resistance bands, calisthenics Increases muscular strength and endurance

30. Weight-Bearing Exercise Benefits Include: Maintenance or increase of muscle mass. Reduce the risk of osteoporosis. Help prevent falls for older adults.

31. What Are Stretching Benefits? Greater freedom of movement and improved posture. Increased physical and mental relaxation. Release of muscle tension and soreness. The less active we are, the less flexible we are likely to be.

32. How Much and How Long? Most days of the week: –30 minutes to prevent chronic disease –60 minutes to prevent weight gain –60-90 minutes to sustain weight loss

33. Making time 30 to 60 consecutive minutes 3 bouts of 20 minutes 6 bouts of 10 minutes

34. Making time The accumulated total is what is important ― for health and for burning calories.

35. Easy Ways to 60 Minutes Cleaning the house – 10 minutes Walking briskly at lunch – 10 minutes Exercise with home video – 40 minutes

36. Easy Ways to 60 Minutes Walking briskly – 20 minutes Working in the yard – 40 minutes

37. Easy Ways to 60 Minutes Playing outside with kids – 15 minutes Rollerblading/jogging – 15 minutes Lifting weights at gym – 30 minutes

38. Start Slowly See your physician for a safe program if you have a chronic disease or risk factors for chronic disease and are a: –Man older than 40 years. –Woman older than 50 years. It is always best to start slowly and work your way up to more over time.

39. Be More Active At Home Cook at home more. Spend time cleaning and doing yard work. Wash the car with the kids.

40. Ways to Walk More Take stairs rather than the elevator. Hand-deliver messages rather than e-mail Park your car further away (when safe). Walk to the store or park. Volunteer at kid’s school (especially games or field days where you can move around).

41. Try a Pedometer to Measure Activity 6,000 steps = average person/day 8,000 steps = 1 extra mile = 100 calories 10,000 steps = 2 extra miles = 200 calories 12,000 steps= 3 extra miles = 300 calories

42. Ways to Get and Stay Motivated Consider fitness events in your area. Search on http://active.com for upcoming events.

43. Ways to Get and Stay Motivated Having a fitness goal will take the “work” out of staying fit. –Run 1 mile without stopping. –Complete a 5k, 10k, half- marathon or marathon. –Win your age group in a race. Make new friends and enjoy staying fit all year.

44. Try Something New Yoga – especially Pilates Aerobics class Tennis Swimming Racquetball

45. Plan Vacations and Leisure Time Around Physical Activities

46. Vary the Activities In Your Week Monday – Walk or jog 30 minutes Tuesday – Take a 1-hour exercise class Wednesday – Home-exercise video Thursday – Lift weights at gym, stretch Friday – OFF Saturday – Yard work, family activity Sunday – 1-hour bike ride or swim

47. Ways to Get and Stay Motivated Plan Your Exercise: –Monday __________________________ –Tuesday __________________________ –Wednesday __________________________ –Thursday __________________________ –Friday __________________________ –Saturday__________________________ –Sunday__________________________

48. Be Flexible, Be Ready Put on your workout clothes when it is time to work out. –If you can’t work out at a planned time, maybe you can fit it in a little later or after dinner. –Going for a walk after dinner or doing a home-exercise video are great alternatives.

49. Don’t Sit! Exercise in front of the TV –Stationery bike –Treadmill –Stair climber –Mat for calisthenics –Exercise ball, resistance band or weights Especially after the kids go to bed and you want to watch your favorite show.

50. Don’t Sit! Walk while your kids are participating in activities Volunteer to help coach to be more active

51. Don’t Forget the Water Hydrate with water during and after physical activity

52. Sports Drinks and Bars Add Calories These products are for endurance athletes who exercise intensely for more than an hour. They contain added sugars and many calories. It would be quite easy to eat more than you just burned if you don’t take care.

53. Review Why worry? –Obesity is on the rise –Most people are inactive Weight control –The simple facts Being active is key –Benefits of exercise –More calories burned Learning About Activity –Benefits, facts and tips www.health.gov

54. Make It a Habit Getting started is the hard part. Once a habit, it is hard to break. Being fit is the best gift for yourself and your loved ones.

55. "The first wealth is health." - Ralph Waldo Emerson