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SECTION III The Physical Activity Pyramid

Presentation Package for Concepts of Fitness & Wellness 9e. SECTION III The Physical Activity Pyramid. Online Learning Center. Concept 6 Moderate Physical Activity: A Lifestyle Approach.

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SECTION III The Physical Activity Pyramid

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  1. Presentation Package for Concepts of Fitness & Wellness 9e SECTION III The Physical Activity Pyramid

  2. Online Learning Center Concept 6 Moderate Physical Activity: A Lifestyle Approach Moderate intensity physical activity done as a regular part of daily living has many health and wellness benefits.

  3. Presentation Overview • Adopting an Active Lifestyle • FIT Formula for Moderate Activity • Minutes of physical activity • Pedometers • “Walkable” Environments Discussion Activity

  4. Adopting an Active Lifestyle • Moderate activities are the foundation of an active lifestyle • Activities of daily living • Less intense sports and recreational activities • Relatively easy to perform (walking is the most popular) • Aerobic physical activities

  5. Physical Activity Pyramid Moderate activity is at the base of the pyramid because it is something that everyone can do on a regular basis.

  6. Advantages of Lifestyle Activity • Lifestyle activities can be integrated into your daily routine • Relatively easy to perform, therefore they are popular among adults • Promotes metabolic fitness

  7. Lab 6a Info How to Add Activity into Your Daily Lifestyle Park farther away in parking lot Walk/bike to work/school/store Walk breaks at work/school Take stairs instead of elevators Add in yard work Count housework as “activity”

  8. Occupational Physical Activity • Bus conductors who regularly climbed stairs to collect tickets from passengers had lower rates of dying than the more sedentary bus drivers (after controlling for other risk factors) Walking up and down the stairs made a significant difference in health risks.

  9. Wellness Benefits of Moderate Activity • Reduction in disease risk/early death • Takes less time to go to sleep and sleep nearly an hour longer • Functional limitations are much lower in moderately active people than in those who are sedentary • Enhances self-esteem • Lower incidence of depression and anxiety

  10. How Much Moderate Physical Activity is Enough? Photo: Creative commons Google Images

  11. F I T FIT Formula for Moderate Physical ActivityThreshold of Training 5 days/week • Equal to brisk walking • About 150 kcal • 3-5 METS 30 min OR 3 10-min sessions/day

  12. F I T FIT Formula for Moderate PATarget Zone 5-7 days/wk • Equal to brisk or fast walking • 150-300 kcal/day • 3-6 METS 30-60 min.; at least 10 min/session

  13. How many minutes of physical activity? • Easy (use watch or pedometer) • Count only bouts ≥10 minutes • Ideal = 30 minutes total, 5+ days/wk (ACSM, AHA, CDC) • DHHS guidelines = 150 min/wk • Vigorous intensity can be substituted = 75 min/wk

  14. Step Count Classifications Pedometers(self-monitoring) • Set step goals based on 1 week of baseline steps (average steps/day) • Increase step count by 1,000 - 3,000 steps/day • 10,000 steps is NOT for everyone!

  15. Moderate Activity & the Environment Photo: Creative commons Google Images

  16. Lab 6b Info “Walkable” Environments • Warm weather • Sidewalks • Good lighting • Safe neighborhoods • Aesthetic surroundings Guess what city ranks first in walkability SAN FRANCISCO! Photo: Creative commons Google Images

  17. Moderate PA: Summary • Many advantages to active lifestyles • You can accumulate moderate physical activity throughout the day (10-min bouts) to meet the recommendations • Pedometers can be useful for self-monitoring • Changes in the environment can promote physical activity • Also need to consider personal strategies (e.g., walk or bike to work/school) End of presentation

  18. Online Learning Center Supplemental Info Lab Information Discussion Activity

  19. Plan a variety of ways to get more activity in your day Use the Physical Activity Log to record the number of bouts of moderate activity you actually had on each day Return to presentation Lab 6a InformationSetting Goals for Moderate PA and Self-monitoring (Logging) Program

  20. Return to presentation Lab 6b InformationEvaluating Physical Activity Environments • Use the community audit forms to conduct an evaluation of the walkability of your community and the availability of community resources for physical activity • Take a brief walk in your neighborhood to note key features in the environment that may help or hinder walking • Evaluate the quality of resources and programming available in your community

  21. Return to presentation How Many Steps is Enough? Activity Classification for Pedometer Step Counts in Healthy Adults Source: Based on values from Tudor-Locke, 2004.

  22. Return to presentation Discussion Activity What are some ways you can incorporate more physical activity into your lifestyle right away?

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