Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Concept 6 Moderate Physical Activity: A Lifestyle Approach Moderate-intensity activities, including lifestyle activities, have many health and wellness benefits when performed regularly © 2013 McGraw-Hill Companies. All Rights Reserved. McGraw-Hill Concept 6

Presentation Overview Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Presentation Overview Adopting an Active Lifestyle FIT Formula for Moderate Activity Minutes of Physical Activity Pedometers “Walkable” Environments Discussion Activity Concept 6

Adopting an Active Lifestyle Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com 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   Concept 6

Physical Activity Pyramid Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Physical Activity Pyramid Moderate activity is at the base of the pyramid because it is something that everyone can do on a regular basis. Concept 6 17

Advantages of Lifestyle Activity Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com 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 Concept 6

How to Add Activity into Your Daily Lifestyle Concepts of Fitness & Wellness 8e Lab 6a Info McGraw Hill - www.mhhe.com 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” Concept 6

Occupational Physical Activity Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com 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 Concept 6

Wellness Benefits of Moderate Activity Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com 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 Concept 6

How Much Moderate Physical Activity is Enough? Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Photo: Creative commons Google Images Concept 6

FIT Formula for Moderate Physical Activity Threshold of Training Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com FIT Formula for Moderate Physical Activity Threshold of Training F I T 5 days/week Equal to brisk walking About 150 kcal 3-5 METS 30 min OR 3 10-min sessions/day Concept 6

FIT Formula for Moderate PA Target Zone Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com FIT Formula for Moderate PA Target Zone F I T 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 Concept 6

How many minutes of physical activity? Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com 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 Concept 6

Pedometers (self-monitoring) Concepts of Fitness & Wellness 8e Step Count Classifications McGraw Hill - www.mhhe.com 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! Concept 6

Moderate Activity & the Environment Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Moderate Activity & the Environment Photo: Creative commons Google Images Concept 6

“Walkable” Environments Concepts of Fitness & Wellness 8e Lab 6b Info McGraw Hill - www.mhhe.com “Walkable” Environments Warm weather Sidewalks Good lighting Safe neighborhoods Aesthetic surroundings Photo: Creative commons Google Images Concept 6

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com 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 Concept 6

Concepts of Fitness & Wellness 8e Lab Information Discussion Activity McGraw Hill - www.mhhe.com Supplemental Info Lab Information Discussion Activity Concept 6

Concepts of Fitness & Wellness 8e Return to presentation McGraw Hill - www.mhhe.com Lab 6a 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 Concept 6

Lab 6b Information Evaluating Physical Activity Environments Concepts of Fitness & Wellness 8e Return to presentation McGraw Hill - www.mhhe.com Lab 6b 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 Concept 6

How Many Steps is Enough? Concepts of Fitness & Wellness 8e Return to presentation McGraw Hill - www.mhhe.com 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. Concept 6

Concepts of Fitness & Wellness 8e Return to presentation McGraw Hill - www.mhhe.com Discussion Activity What are some ways you can incorporate more physical activity into your lifestyle right away? Concept 6