1. Concepts of Fitness & Wellness 8e
McGraw Hill -
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

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

3. Adopting an Active Lifestyle
Concepts of Fitness & Wellness 8e
McGraw Hill -
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

4. Physical Activity Pyramid
Concepts of Fitness & Wellness 8e
McGraw Hill -
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

5. Advantages of Lifestyle Activity
Concepts of Fitness & Wellness 8e
McGraw Hill -
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

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

7. Occupational Physical Activity
Concepts of Fitness & Wellness 8e
McGraw Hill -
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

8. Wellness Benefits of Moderate Activity
Concepts of Fitness & Wellness 8e
McGraw Hill -
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

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

10. FIT Formula for Moderate Physical Activity Threshold of Training
Concepts of Fitness & Wellness 8e
McGraw Hill -
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 min sessions/day
Concept 6

11. FIT Formula for Moderate PA Target Zone
Concepts of Fitness & Wellness 8e
McGraw Hill -
FIT Formula for Moderate PA Target Zone F I T
5-7 days/wk
Equal to brisk or fast walking
kcal/day
3-6 METS
30-60 min.; at least 10 min/session
Concept 6

12. How many minutes of physical activity?
Concepts of Fitness & Wellness 8e
McGraw Hill -
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

13. Pedometers (self-monitoring)
Concepts of Fitness & Wellness 8e
Step Count Classifications
McGraw Hill -
Pedometers (self-monitoring)
Set step goals based on 1 week of baseline steps (average steps/day)
Increase step count by 1, ,000 steps/day
10,000 steps is NOT for everyone!
Concept 6

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

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

16. Concepts of Fitness & Wellness 8e
McGraw Hill -
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

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

18. Concepts of Fitness & Wellness 8e
Return to presentation
McGraw Hill -
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

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

20. How Many Steps is Enough?
Concepts of Fitness & Wellness 8e
Return to presentation
McGraw Hill -
How Many Steps is Enough?
Activity Classification for Pedometer Step
Counts in Healthy Adults
Category
Steps / day
Sedentary
< 5000
Low active
Somewhat active
Active
10,000-12,500
Very Active
> 12,500+
Source: Based on values from Tudor-Locke, 2004.
Concept 6

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