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Be Active North Carolina

Be Active North Carolina. Be Active North Carolina is a 501(c)3 nonprofit dedicated to empowering North Carolinians to lead healthy, physically active lifestyles. . Methodology . P reparation. P romotion. P rograms. P artnerships. P olicies. P hysical P rojects.

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Be Active North Carolina

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  1. Be Active North Carolina Be Active North Carolina

  2. Be Active North Carolina is a 501(c)3 nonprofit dedicated to empowering North Carolinians to lead healthy, physically active lifestyles.

  3. Methodology Preparation Promotion Programs Partnerships Policies Physical Projects

  4. Trivia Question: What are the DHHS Recommendations for Physical Activity for Adults? • 100 minutes per week – Stand up • 150 minutes per week – Stand up, hands up • 200 minutes per week - Stand up, Jump up

  5. Department of Health and Human Services Recommendations for Physical Activity Adults: 150minutes of moderate intensity physical activity or 75 minutes of vigorous intensity physical activity, plus 2 days muscle-strengthening activities. Children: 60 minutes or more of moderate to vigorous-intensity physical activity per day.

  6. Trivia Question: What percentage of people in North Carolina are not getting the recommended levels of physical activity? • 35% – Stand up • 42% – Stand up, hands up • 56% - Stand up, jump up

  7. North Carolina Physical Activity Statistics Adults • 65.7 % overweight or obese • 56% not meeting the physical activity recommendation Children • 32.8% overweight or obese • 20% not meeting the recommendation

  8. Obesity Trends* Among U.S. AdultsBRFSS, 1985 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

  9. Obesity Trends* Among U.S. AdultsBRFSS, 1986 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

  10. Obesity Trends* Among U.S. AdultsBRFSS, 1987 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

  11. Obesity Trends* Among U.S. AdultsBRFSS, 1988 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

  12. Obesity Trends* Among U.S. AdultsBRFSS, 1989 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

  13. Obesity Trends* Among U.S. AdultsBRFSS, 1990 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

  14. Obesity Trends* Among U.S. AdultsBRFSS, 1991 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

  15. Obesity Trends* Among U.S. AdultsBRFSS, 1992 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

  16. Obesity Trends* Among U.S. AdultsBRFSS, 1993 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

  17. Obesity Trends* Among U.S. AdultsBRFSS, 1994 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

  18. Obesity Trends* Among U.S. AdultsBRFSS, 1995 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

  19. Obesity Trends* Among U.S. AdultsBRFSS, 1996 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

  20. Obesity Trends* Among U.S. AdultsBRFSS, 1997 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

  21. Obesity Trends* Among U.S. AdultsBRFSS, 1998 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

  22. Obesity Trends* Among U.S. AdultsBRFSS, 1999 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

  23. Obesity Trends* Among U.S. AdultsBRFSS, 2000 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

  24. Obesity Trends* Among U.S. AdultsBRFSS, 2001 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

  25. Obesity Trends* Among U.S. AdultsBRFSS, 2002 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

  26. Obesity Trends* Among U.S. AdultsBRFSS, 2003 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

  27. Obesity Trends* Among U.S. AdultsBRFSS, 2004 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

  28. Obesity Trends* Among U.S. AdultsBRFSS, 2005 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

  29. Obesity Trends* Among U.S. AdultsBRFSS, 2006 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

  30. Obesity Trends* Among U.S. AdultsBRFSS, 2007 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

  31. Obesity Trends* Among U.S. AdultsBRFSS, 2008 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

  32. Obesity Trends* Among U.S. AdultsBRFSS, 2009 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

  33. Obesity Trends* Among U.S. AdultsBRFSS,1990, 1999, 2009 (*BMI 30, or about 30 lbs. overweight for 5’4” person) 1999 1990 2009 No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

  34. Cost of Physical Inactivity The Bad News… • The economic cost of unhealthy lifestyles* among adults in Wake County is over $213 million annually. • Projected - $298 million annually in 2010 The Good News… • If we can get just 3% of at-risk adults in Wake County to be more active, eat nutritiously, and achieve a healthy weight, we can save nearly $9million annually or about 332new jobs.

  35. Benefits of Physical Activity Lower Risk of: • Heart Disease • Stroke • High Blood Pressure • High Cholesterol • Diabetes • Cancer, especially colon and breast cancer

  36. Benefits of Physical Activity • Prevention of weight gain, or weight loss • Improved cardio-respiratory and muscular fitness • Prevention of falls • Reduced depression • Better cognitive function for children, adults and older adults • Better sleep • Increased Energy

  37. Benefits of Strength Training • Weight-bearing exercise stimulates bone growth, increasing bone density and reducing risk of osteoporosis. • Building muscle helps prevent injuries. Strength training contributes to better balance, greater core strength and a more balanced body • Every pound of muscle gained burns 50-75 calories per day. As you gain muscle, your body gains a bigger “engine” to burn calories, making it easier to control you weight. • Check out the American Council on Exercise (ACE) Fit Facts on Strength

  38. Benefits of Strength Training Perform at least two full body strength training workouts per week. • No strength training = • 6 pound/decade muscle loss • 3 percent/decade RMR • 16 pound/decade weight gain 2/week ST 8-10 exercises for 10 weeks = 3 pound muscle gain 7 percent RMR 4 pound weight loss

  39. Physical Activity Boosts Metabolism Add interval training to your workout routine. • Repeated bouts of high intensity exercise • More than 70 percent of max heart rate • Dramatic rise in caloric expenditure and EPOC

  40. Physical Activity Boosts Metabolism Avoid extended periods of sitting. • Strong association between sitting and mortality even with 60 min moderate physical activity/day • Fidgeters burn 352 cal more per day on average • Recommend moving every 30 minutes

  41. Exercise at Your Desk 1 Minute Blitz - Aerobic • Jumping Jacks • Marching or Running in Place • Invisible Jump Rope • Seated Arm Pump/Foot Tap • Shadow Box • Hamstring Curls • Step ups

  42. Exercise at Your Desk 1 Minute Blitz - Strength • Bench Dips • Squats • Desk Push-ups • Stationary Lunges • Left Lifts – forward, back, side • Shoulder Press, Bicep Curl, Lateral Raise, Bent over Row • Lower Back Raise • Tucks, Oblique Crunch, Plank

  43. Exercise at Your Desk 1 Minute Blitz - Stretching • Reach for the Sky • Shoulder Rolls • Tricep Stretch • Neck stretches • Back stretches • Hamstring Stretch • Quad Stretch • Glute Stretch

  44. Exercise at Your Desk Sit for 60 – Move for 3 • Walk to the farthest bathroom or printer • Park farther away • Stand up and pace while on a conference call • Take the stairs • Don’t email your neighbor, walk to his/her desk • Squat every time you drink water

  45. Physical Activity at Home • Card Deck • 40/20 • Med Ball Circuit

  46. Set a SMART GOAL Set SMART Goals Specific Measurable Attainable Realistic Timely

  47. Set a SMART GOAL I am going to walk three times a week (Mon, Wed, Fri) at 5:30pm for 40 minutes with my co-worker, Pam, for six weeks – starting this coming Monday. I am going to perform 10 push-ups on my feet by March 1st, by doing body pump class on Tuesday, an at-home strength workout on Thursday and doing a max push-up test each weekend.

  48. Questions? Thank You!!

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