1. Life Style 1

2. Adopting an Active Lifestyle 2 Lifestyle activities are the foundation of an active lifestyle. Lifestyle activities include activities of daily living and less intense sports and recreational activities. Should expend more energy than normally expended at rest.

3. The Activity Pyramid 3 Lifestyle activity is at the base of the pyramid because it is something that everyone can do on a regular basis.

4. Examples of Lifestyle Activities 4 Washing or waxing a car Washing windows or floors Gardening Wheeling self in wheelchair Social dancing Pushing a stroller Raking leaves Walking

5. Advantages of Lifestyle Activity 5 Lifestyle activities can be integrated into your daily routine. Relatively easy to perform, therefore they are popular among adults. Promotes metabolic fitness.

6. How to Add Activity into Your Daily Lifestyle 6 Park farther away in parking lot Walk/bike to the store Walk breaks at work Take stairs instead of elevators Add in Yard work Count Housework as “activity”

7. Occupational Physical Activity 7 In a famous study, 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.

8. Try Taking the Stairs! 8 A great way to increase daily energy expenditure is by taking the stairs instead of the elevator (or just going up and down the stairs several times during the day for quick breaks). The estimated energy expenditure required to go up and down 1 staircase (15 stairs) is ~.022 kcal/lb (.0015kcal/lb/stair) Example calculation: Going up and down 4 flights of stair: 120 stairs 150 lb person:.0015 kcal/lb/stair x 150 lb x 120 stairs = 27 kcal 200 lb person:.0015 kcal/lb/stair x 200 lb x 120 stairs = 36 kcal

9. What is a MET? 9 1 MET = resting energy expenditure 1 MET = 3.5 ml O 2 / kg / min 1 MET = 1 kcal / kg / hour

10. Range of Intensities for Lifestyle Physical Activity 10 See Web06-2 to see how ranges vary by fitness level

11. Exercise Continuum 11 REST VERY LIGHT 1 2 3 4 5 6 7 8 9 10 11 12 + LIGHT MODERATE HARD VERY HARD MAXIMUM METS Intensity of Exercise Aerobic Anaerobic

12. Sample Calculations with METS 12 Estimate of calories burned from 1 hour of brisk walking in a 150 pound (70 kg) person walking = 6 METS = 6 kcal / kg / hour 6 kcal / kg / hour x 70 kg = 420 kcal/hour

13. Estimating Energy Expenditure from other Activities 13 MET values have been estimated for most other forms of activity. Household and gardening tasks can have MET values ranging from 3-5 METS. They can contribute to an active and healthy lifestyle and promote weight control.

14. Wellness Benefits 14 Reduction in disease risk and early death. Take 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.

15. 15 How Much Lifestyle Physical Activity is Enough?

16. General Physical Activity Recommendations 16 “Every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week”. Surgeon General’s Report on Physical Activity and Health The level of activity recommended in this guideline can be achieved by incorporating lifestyle physical activity throughout the day.

17. FIT Formula for Lifestyle Physical Activity Threshold of Training 17 Most days of the week Equal to brisk walking About 150 kcal 3-5 METS 30 min or 3 10-min sessions/day

18. FIT Formula for Lifestyle PA Target Zone 18 All or most days/wk Equal to brisk or fast walking 150-300 kcal/day 3.0-7 METS Maximize caloric expenditure (30-60 min.; sessions of at least 10 min)

19. Lifestyle PA & the Environment 19 The sedentary nature of our society is due in part to environmental factors. Changes in the environment can promote lifestyle physical activity. “built environment” Active Living by Design - dedicated to promoting more active environments in society

20. Lifestyle PA: Summary 20 Many advantages to adopting an active lifestyle. You can accumulate lifestyle physical activity throughout the day (10-min bouts) to meet the recommendations Many people use pedometers to self-monitor daily activity levels. Changes in the environment can promote lifestyle physical activity Also need to consider personal strategies.