Project HELP 2011 H ealthy E ating L ifestyles P hysical Activity PROJECT 1

Module 2 Physical Activity Project HELP 20112

Target Audience 3

Purpose To provide an intergenerational approach to Health and Wellness for the African American community using the Project H.E.L.P principles: H ealthy E ating L ifestyles P hysical Activity Project HELP 20114

Previous Solutions = PERSONAL Responsibility Project HELP 20115

Project H.E.L.P Solution Intergenerational Community Approach to Health and Wellness Project HELP 2011 Project H. E.L.Ps approach to health and wellness includes the entire family 6 Personal Responsibility + Community Responsibility = PROJECT H.E.L.P

Project H.E.L.P Program Components Healthy Eating Physical Activity Chronic Disease Prevention Project HELP 20117

Program Objectives Increase participant knowledge of risk factors that lead to cardiovascular disease (i.e. hypertension, stroke, obesity, and diabetes); Reduce health disparities in the African American community; Develop community health advocates to build healthier environments for families. Project HELP 20118

What is Physical Activity? Physical activity means movement of the body that uses energy; Walking, climbing the stairs, playing soccer, or dancing are all good examples of being active. Project HELP 20119

Moderate Intensity vs. Vigorous Intensity Moderate: While performing a physical activity, if your breathing and heart rate is noticeably faster but you can still carry on a conversation, it's moderately intense. Vigorous: Your heart rate is increased substantially and you are breathing too hard and fast to have a conversation, it's vigorously intense. Project HELP

Examples of Moderate & Vigorous Intensity Moderate Intensity Walking briskly (3 miles per hour or faster, but not race-walking) Water aerobics Bicycling slower than 10 miles per hour Tennis (doubles) Ballroom dancing General gardening Light yard work (raking/bagging leaves or using a lawn mower). Vigorous Intensity Race walking, jogging, or running Swimming laps Tennis (singles) Aerobic dancing Bicycling 10 miles per hour or faster Jumping rope Heavy gardening (continuous digging or hoeing) Hiking uphill or with a heavy backpack Project HELP

Measuring Physical Activity Intensity Relative Intensity Effort required by a person to do an activity. When using relative intensity, people pay attention to how physical activity affects their heart rate and breathing. The talk test is a way to measure relative intensity. moderate-intensity activity you can talk, but not sing, during the activity. If you're doing vigorous- intensity activity, you will not be able to say more than a few words without pausing for a breath. Project HELP

Measuring Physical Activity Intensity Absolute Intensity The amount of energy used by the body per minute of activity. The table below lists examples of activities classified as moderate- intensity or vigorous-intensity based upon the amount of energy used by the body while doing the activity. Project HELP

The Recommendation Adults: minutes a day 5 days a week Can be in 10 minutes increments Children and adolescents: 60 minutes more of physical activity daily 5 days a week Project HELP

The FIT Formula: F = frequency (days per week) I = intensity (how hard, e.g., easy, moderate, vigorous) or percent of heart rate T = time (amount for each session or day) 15Project HELP 2011

Why is Physical Activity Important? Regular physical activity increases your fitness level and capacity for exercise; Helps control blood lipid abnormalities, diabetes and obesity. Physical activity can reduce blood pressure; People who modify their behavior and start regular physical activity have better rates of survival and a better quality of life. Project HELP

Benefits of Physical Activity Improves self-esteem and feelings of well- being; Increases fitness level; Helps build and maintain bones, muscles, and joints; Builds endurance and muscle strength. 17Project HELP 2011

Benefits of Physical Activity Helps manage weight; Lowers risk of heart disease, colon cancer, and type 2 diabetes; Helps control blood pressure; Reduces feelings of depression and anxiety. Helps reduce the risk of developing obesity and chronic diseases such as diabetes and cardiovascular disease; Enhances flexibility and posture; Project HELP

Long-Term Consequences of Physical Inactivity Overweight and obesity, influenced by physical inactivity and poor diet, are significantly associated with an increased risk of diabetes, high blood pressure, high cholesterol, asthma, arthritis, and poor health status. Physical inactivity increases the risk of dying prematurely, dying of heart disease, and developing diabetes, colon cancer, and high blood pressure. Project HELP

A Generation at Risk 20Project HELP 2011

Teens Less Active On average children get two hours less daily exercise between the age of 9 and 15. Minutes of moderate to vigorous daily activity Project HELP Weekdays

Disparities in a Physically Inactive Environment Low-income communities and communities of color report: Limited access to Green space; Limited access to recreational facilities; Unequal access to health care; Poor environmental conditions; Lack of knowledge Limited physical activity in schools Individual behaviors Society Quality of Life Behavior Built Environment Project HELP Natural Environment

Burdens of Physical Inactivity and Poor Nutrition The importance of proper nutrition and physical activity in reducing rates of disease and death from chronic diseases has been well established; Poor diet and physical inactivity cause 310,000 to 580,000 deaths per year and are major contributors to disabilities that result from diabetes, osteoporosis, obesity, and stroke. Project HELP

Ways to Increase Physical Activity Get off the bus or subway one stop early and walk the rest of the way; Replace a coffee break with a brisk 10-minute walk. Ask a co-worker to go with you; Join an exercise program at work or a nearby gym; Start an office sports team (i.e. football, softball,). Project HELP

More Ways to Increase Physical Activity Join a walking group in the neighborhood or at the local shopping mall; Push the baby in a stroller; Walk up and down the soccer or softball field sidelines while watching the kids play; Walk the dogdont just watch the dog walk; Clean the house or wash the car; Project HELP

More Ways To Increase Physical Activity Walk, skate, or cycle more, and drive less; Do stretches, exercises, or pedal a stationary bike while watching television; Mow the lawn with a push mower; Play with the kidstumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music. Join a in martial arts, dance, or yoga class. Walk to the nearest park. Project HELP And Remember to Have Fun While Being Active!

Ways to Promote Physical Activity Change community knowledge about physical activity benefits; Increase community awareness about ways to increase physical activity in the community; Explain how to overcome barriers and negative attitudes about physical activity; Increase community participation in community-based activities. Project HELP