Physical Activity

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Physical Activity
Balance Your Day with Food and Play
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Project Sponsors

• USDA project funded through the Supplemental
  Nutrition Assistance Program (SNAP)

• School District of Philadelphia

• Department of Nutrition Sciences, Drexel
  University

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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
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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

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Inactive Teens

• Once U.S. children become teenagers their
  activity levels decrease significantly
• Why?

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Benefits of Physical Activity

• Better sleep
• Weight control
• Bone health
• Enhanced immunity
• Lower disease risk
• Lower risk of depression
• Strong self-image

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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

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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

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Other Examples

• Low-intensity activities
• Light housework
• Moderate-intensity activities
• Walking briskly (gt 3 miles/hr), bicycling (lt 10
  miles/hr), gardening, hiking
• Vigorous-intensity activities
• Jogging/running, basketball, swimming laps,
  jumping rope, aerobic dancing, bicycling gt 10
  miles/hr

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Types of Physical Activity

• Aerobic activities
• Muscle strengthening
• Bone strengthening
• Balance stretching activities

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Aerobic Activities

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

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Muscle-Strengthening

• Activities that make your muscles stronger
• Do a variety of these activities at least 3 times
  per week

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Bone-Strengthening

• Jumping activities make your bones stronger
• The force on bones promotes growth and strength

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Balance and Stretching Activities

• Activities that enhance physical stability and
  flexibility
• Help reduce the risk of injuries

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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

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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

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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.

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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!
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Balance your day with food and play!
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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!

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QUESTIONS???