1. Bodies in Motion Can you come out to play?

2. Let’s Do the Math 1973: calories to maintain weight 2003: decrease activity by 25% 2003: increase eating by ~ 300 calories per day 2000 calories 1500 calories to maintain weight 2300 calories -1500 calories 800 extra calories per day

3. Activate Your Life Be more active during the day. Walk whenever you can, at least daily. Build muscle strength. Take activity breaks.

4. My Pyramid – Steps to an Active Life Moderate physical activity for 30 minutes a day: – Walking briskly (3 ½ MPH) – Hiking – Gardening – Dancing – Golf (Walking & Carrying Clubs) – Bicycling (less than 10 MPH) – Light weight training

5. My Pyramid – Steps to an Active Life Vigorous physical activity for 30 minutes a day: – Running or jogging (5 MPH) – Swimming (freestyle laps) – Aerobics – Heavy yard work (chopping wood) – Basketball – Walking very fast (4 ½ MPH)

6. Building Strong Core Muscles Core muscles are in the trunk of your body. Core muscles help you maintain balance & good posture. Stronger core muscles can help you: – Look better – Lower your risk of back pain – Decrease your risk of losing your balance and falling

7. Building Strong Core Muscles These activities may help you build stronger core muscles: – Yoga – Pilates – Belly Dancing – A Fitness Ball

8. Find an active way to have fun.

9. Prepared by: Janet Tietyen, Ph.D., R.D., L.D. Associate Professor Department of Nutrition & Food Science Extension Specialist in Food & Nutrition Family & Consumer Sciences Extension The School of Human Environmental Sciences May 2008