Concept 6 Moderate Physical Activity A Lifestyle Approach

Concept 6 Moderate Physical Activity: A Lifestyle Approach Moderate-intensity activities, including lifestyle activities, have many health and wellness benefits when performed regularly Mc. Graw-Hill © 2013 Mc. Graw-Hill Companies. All Rights Reserved.

Presentation Overview • Adopting an Active Lifestyle • FIT Formula for Moderate Activity • Minutes of Physical Activity • Pedometers • “Walkable” Environments Discussion Activity 6 -2

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 6 -3

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 -4

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 6 -5

Lab 6 a 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” 6 -6

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 Walking up and down the (after controlling for stairs made a other risk factors) significant difference in health risks 6 -7

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 6 -8

How Much Moderate Physical Activity is Enough? Photo: Creative commons Google Images 6 -9

FIT Formula for Moderate Physical Activity Threshold of Training 5 days/week • Equal to brisk walking • About 150 kcal • 3 -5 METS 30 min OR 3 10 -min sessions/day 6 -10

FIT Formula for Moderate PA Target 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 6 -11

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 6 -12

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! 6 -13

Moderate Activity & the Environment Photo: Creative commons Google Images 6 -14

Lab 6 b Info “Walkable” Environments • Warm weather • Sidewalks • Good lighting • Safe neighborhoods • Aesthetic surroundings Photo: Creative commons Google Images 6 -15

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 selfmonitoring • 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 6 -16

Supplemental Info Lab Information Discussion Activity 6 -17

Return to presentation Lab 6 a Information Setting Goals for Moderate PA and Self-monitoring (Logging) Program • 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 6 -18

Return to presentation Lab 6 b Information Evaluating 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 6 -19

Return to presentation How Many Steps is Enough? Activity Classification for Pedometer Step Counts in Healthy Adults Category Steps / day Sedentary < 5000 Low active 5000 -7500 Somewhat active 7500 -9999 Active 10, 000 -12, 500 Very Active > 12, 500+ Source: Based on values from Tudor-Locke, 2004. 6 -20

Return to presentation Discussion Activity What are some ways you can incorporate more physical activity into your lifestyle right away? 6 -21