Marywood University Weigh To Go September 29, 2010

Physical Activity for Weight Management and Healthy Living Please Consult a Physician Before Beginning and Exercise Program

Physical Activity Behavior Nationwide % reported No leisure-time physical activity PA % reported No leisure-time physical activity No leisure-time physical activity is defined as no reported leisure-time physical activities (i.e., any physical activities or exercises such as running, calisthenics, golf, gardening, or walking) in the previous month.

Secret Formula In order to maintain weight – Calories consumed = calories expended In order to lose weight – Calories consumed < calories expended In order to gain weight – Calories consumed > calories expended Physical activity can be a key component to weight maintenance and weight loss

General Recommendation min. of moderate intensity activity 3-5 days per week Start off slowly and increase duration and intensity A moderate amount of physical activity is roughly equivalent to physical activity that uses approximately 150 calories of energy per day, or 1,000 calories per week Strength training on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms )

Examples Washing and waxing a car for 45–60 minutes Washing windows or floors for 45–60 minutes Gardening for 30–45 minutes Pushing a stroller 1.5 miles in 30 minutes Raking leaves for 30 minutes Walking 2 miles in 30 minutes (15 min/mile) Shoveling snow for 15 minutes Stairwalking for 15 minutes Playing volleyball for 45–60 minutes Playing touch football for 45 minutes Walking 1.75 miles in 35 minutes (20 min/mile) Basketball (shooting baskets) for 30 minutes Bicycling 5 miles in 30 minutes Dancing fast (social) for 30 minutes Water aerobics for 30 minutes Swimming laps for 20 minutes Basketball (playing a game) for 15–20 minutes Jumping rope for 15 minutes Running 11/2 miles in 15 minutes (15 min/mile)

Caloric Expenditure Activity/ Exercise (1 hour) 130 lb155 lb180 lb205 lb Stationary cycling, light Aerobics, low impact Walking 3.0 mph, moderate Skiing Water aerobics General housework Raking lawn

Adherence Tips Choose activities that you enjoy! Set realistic goals Consider breaking up the activities – Three or four 10 min. walks Think about what has worked for you before Recruit a partner

Health Benefits Maintain weight Better controlled diabetes Reduced risk for heart disease Reduced blood pressure Reduced risk for osteoporosis Improved mood

Fit and Fat Theory Many studies suggest that fitness improvements may reduce health risks independent of weight loss Physical inactivity – same risk as high blood cholesterol, hypertension or smoking

References NHLBI, The Practical Guide: Identification, Evaluation, and Treatment of Overweight and Obesity in Adults, 2000 Anderson, R. E. (Ed.) (2003). Obesity: Etiology, Assessment, Treatment, and Prevention. Human Kinetics. Centers for Disease Control and Prevention, Physical Activity,