1. The Power of Exercise

2. Exercise is good for us. Yes?No? Duh? Consider the following:

3. Physical Activity Movement Energy expenditure Exercise/Sport Planned, structured Focus is fitness progression Difference in concepts

4. How much? 30 minutes/5 days a week Moderate intensity Can be broken up (10 min x 3) Approx 150 kcal/day Dependant on individual BUT That all was for adults… 60 min of active vigorous activity for children and teenagers!

5. ? TV? Higher BMI and decreased fruit/vegetable consumption Less exercising Higher tiredness, snacking, smoking, drinking Less positive perceptions of self, of others and of quality of life

6. Physical benefits of exercise Reduces the risk of developing: Obesity Cardiovascular disease Coronary heart disease Stroke Diabetes (type 2) High blood pressure Certain cancers (Colon, breast; rectal, lung, prostate, endometrial) Premature death

7. Psychological benefits General well-being Better body image and self- esteem Improved general cognitive functioning among older adults

8. Psychological benefits Reduced emotional distress Reduced anxiety Reduced depression and stress Brings a “feel good factor”

9. The study that changed everything... Babyak and his colleagues (2000) Three groups (exercise, medicine, exercise*medicine) Results (after 16 weeks): –All three groups improved (>60%) –No significant differences among groups 10 months follow-up –Relapse medication: 38% –Relapse medication*exercise: 31% –Relapse exercise: 9% Not exercising is like taking depressants

10. What is the BMI?

11. BMI cont BMI is a reliable indicator of body fatness for most adults, children and teens

12. Top 10 Calorie burning exercises Each estimate is for 1 hour of exercising 10. High-impact aerobics = 500+ burned calories 9. Cross-country skiing = 500+ burned calories 8. Racquetball = 500+ burned calories 7. Backpacking = 500+ burned calories 6. Jogging at a speed of at least 5 mph = 500+ burned calories 5. Stair machine = 600+ burned calories 4. Jumping rope = 700+ burned calories 3. Tae Kwon Do = 700+ burned calories 2. Rollerblading = 900+ burned calories 1. Running at a speed of at least 8 mph = 900+ burned calories