2.What is Physical Activity?
Anything that gets you moving!
3.Physical Activity Reduces the risk of
Dying from heart disease or stroke
Developing high blood pressure, cholesterol & diabetes
Developing osteoporosis – exercise builds strong bones & muscles
Helps people achieve and maintain a healthy weight
Reduces feelings of stress, anxiety & depression
Builds and maintains healthy bones, muscles & joints
Boosts energy level
Improves quality of sleep
Benefits of Physical Activity
4. 64% of adults are overweight in the U.S.
Approximately 30% of adults are obese.
17 % of children ages 6-18 are overweight.
Obesity is the second leading cause of unnecessary deaths.
Consumers spend $33 billion a year on the diet industry.
Every year, about 8 million Americans sign up for weight loss programs that offer a quick fix.
5.Finding a Balance
Calories in Food > Calories Used = Weight Gain
Calories in Food < Calories Used = Weight Loss
Calories in Food = Calories Used = Weight Control
6.How Much Exercise Do I Need?
U.S. Surgeon General, CDCP, American College of Sports Medicine recommends:
Minimum of 30 minutes
Moderate-intense physical activity
Most days of the week.
8.Why Don’t We Do It
Exercise is Important…
I don’t have enough time
I get bored!!
The gym is too intimidating
I am too tired!!
I don’t know what to do!
I need to take care of the family
I Don’t Like It!
9.Making Physical Activity a Part of Your Life.
There are 1440 minutes in every day...
Schedule 30 of them for physical activity.
10.What is Physical Fitness?
Good health or physical condition, especially as the result of exercise and proper nutrition.
11.Components of Fitness?
4 Components of Fitness:
12. Aerobic Fitness
Defined – The body’s ability to take in and use oxygen to produce energy. Aerobic activities make you breathe hard & they increase your heart rate.
Some of these activities include:
- Cross-country skiing
14. Muscular Fitness
Defined – The strength and endurance of your muscles.
Improves body composition
Improves self image
Some activities include:
- Weight Lifting
Defined – The ability to bend joints and stretch muscles through a full range of motion.
Some activities include:
- Stretching (Sit & Reach)
- Warm-up & Cool-down
16. Body Composition
Defined – The amount of fat tissue relative to other tissue in your body.
- Your body composition is based not on how much you weigh, but rather on how much of your weight is fat as opposed to muscle.
17.Exercise Your Body & Mind
Yoga, Pilates, Tai Chi
18.What is the Best Exercise?
19.Measuring Physical Activity Intensity – Target Heart Rate
Maximum Heart Rate (MHR)
220 – AGE = MHR
Target Heart Rate
MHR X .60 = Minimum Heart Rate
MHR X .80 = Maximum Heart Rate
20.Target Heart Rate
Are you training at the right pace?
220-36= 184 (MHR) 184 x .60 = 110 (low) 184 x .80 = 147 (high)
My range is 110 – 147 (60-80%) (18 – 24)
Warm-up Zone: 50-60%
Fat Burning Zone: 60-70%
Aerobic Zone: 70-80%
Anaerobic Zone: 80-90%
Red Line Zone: 90-100%
22.Stages of Change
23.“We are what we repeatedly do.” — Aristotle
24.Steps to Fitness
Write Your Personal Fitness Goal
25.Write Your Personal Fitness Goal
My goal is to ______________________ for at least
(Write one favorite activity here)
__________ minutes ____________ times each week.
(minutes / day) (Number of times)
Has a doctor ever said you have heart trouble? ___ ___
Do you suffer frequently from chest pains? ___ ___
Do you often feel faint or have spells of severe dizziness? ___ ___
Has a doctor ever said your blood pressure was too high? ___ ___
Has a doctor ever told you that you have a bone or joint problem, such as arthritis, that has been or could be aggravated by exercise? ___ ___
Are you over age 65 and not accustomed to any exercise? ___ ___
Are you taking any prescription medications, such as those for heart problems or high blood pressure? ___ ___
Is there a good physical reason not mentioned here that you should not follow an activity program? ___ ___
**If you answer “yes” to any question, we advise you to consult with your physician before beginning an exercise program.**
27.Ok, Now What?
Create an Action Plan:
Decide what you want (your goal)
Visualize achieving this goal
Write it down
Reread it often
“There is no easy way out. If there were, I would have bought it. And believe me, it would be one of my favorite things.” Oprah Winfrey
28.Final Tips For Being More Active
Park the car farther away from your destination.
Take the stairs instead of the elevator.
Play with children or pets. Everybody wins.
Take fitness breaks
Perform gardening or home repair activities.
Exercise while watching TV
Keep a pair of comfortable walking or running shoes in your car and office.
29.Exercise Safely and Wisely
Drink extra water
Always warm-up & cool-down before and after your workout
Wear comfortable clothing
Pay attention to any discomfort you may feel during exercise
Follow your doctor’s recommendations concerning medications you may be taking
…anything is possible!
“The only reason the bumble bee can fly is because no one told him that he can’t!”