Today We Will Learn Why worry? Obesity is on the rise Weight - - PowerPoint PPT Presentation

Today We Will Learn…

• Why worry?

– Obesity is on the rise

• Weight control

– Surprising facts

• Being active is key

– Benefits of exercise – Burn more calories

• Activity adds up

– Tips and tricks

2000

Obesity Trends* Among U.S. Adults BRFSS, 1990, 2000, 2010

(*BMI 30, or about 30 lbs. overweight for 5’4” person) 2010 1990 No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obese Adults

Adults Who Are Inactive

How Is Weight Gained?

• Food is fuel for your

body.

• When you eat more

calories than you burn, your body stores the extra calories as body fat.

How is Weight Lost?

• Any movement and

bodily process will burn calories.

• When you burn more

calories than you consume, then you lose weight.

How Many Extra Calories Cause a Person To Gain One Pound?

• a. 1,500
• b. 2,500
• c. 3,500

How Many Extra Calories Cause One Pound to Be Gained?

• a. 1,500
• b. 2,500
• c. 3,500

Just 100 extra calories per day can cause a weight gain of 10 pounds per year!

What Is Physical Activity?

“Any bodily movement produced by skeletal muscles resulting in energy expenditure.”

Why Is Regular Activity Important?

• Better overall health
• Sense of well-being
• Maintenance of a

healthy body weight

Exercise Helps Reduce Risk of Certain Chronic Diseases

• High blood pressure
• Stroke
• Coronary artery disease
• Type 2 diabetes
• Colon cancer
• Osteoporosis

Why Be Active Versus Sedentary?

• Burn more calories
• Control your weight
• Get to eat more
• Burn more fat

Pop Quiz

• How many more calories do you burn

cleaning the house compared to sitting and watching TV for a half hour?

• a. Not many
• b. Double
• c. Triple

Pop Quiz

• How many more calories do you burn

cleaning the house compared to sitting and watching TV for a half hour?

• ANSWER:
• a. Not many
• b. Double—actually 76 to 172
• c. Triple

30 Minutes of Moderate Activity Burns More Calories than Sitting

Sedentary:

• Watching TV, computer

38

Moderate activity:

• Laundry, folding clothes

76

• Making the bed

76

• Preparing dinner

78

• Washing dishes

81

• Vacuuming, sweeping

90

• Walking (slowly)

110

• Grocery shopping

129

• Cleaning the bathroom

129

• Washing the car

163

• Gardening

172

30 Minutes of Active Exercise is Even Better!

Sedentary:

• Watching TV, computer

38

Very active:

• Working out at the gym

200

• Yoga

210

• Walking (briskly)

211

• Aerobics

215

• Biking on flat road

235

• Soccer

250

• Spinning

254

• Swimming

321

• Jogging

360

• Kickboxing

384

How Much and How Long?

• Most days of the week:

– 30 minutes to prevent chronic disease – 60 minutes to prevent weight gain – 60-90 minutes to sustain weight loss

Making time for exercise

• The accumulated total time is what

is important for your health AND for burning calories.

Easy Ways to 60 Minutes

• Playing outside with kids – 15 minutes
• Rollerblading/jogging – 15 minutes
• Lifting weights at gym – 30 minutes

It all It all ad adds ds up! up!

Easy Ways to 60 Minutes

• Walking briskly before work –

15 minutes

• Yardwork – 15 minutes
• Lifting weights at gym – 30 minutes

It all It all ad adds ds up! up!

Start Slowly

• See your physician for a safe program

if you have a chronic disease or at risk for catastrophic disease.

• It is always best to start slowly and

increase the time and intensity over a period of time.

Be More Active At Home

• Cook at home more often.
• Spend time cleaning and doing yard work.
• Wash the car with the kids.

Walking More for Your Health

• Take stairs rather than the elevator.
• Hand-deliver messages rather than

sending them via e-mail.

• Park your car farther away

from where you’re going.

• Walk to the store or park.

Use a Pedometer to Measure Activity

• 2,500 steps = average person/day
• 8,000 steps = 1 extra mile = 100 calories
• 10,000 steps = 2 extra miles = 200 calories
• 12,000 steps= 3 extra miles = 300 calories

It all ad It all adds up! ds up!

Making Exercise Important

• Having a fitness goal will

take the “work” out of staying fit.

• Try a new exercise program
• - you can meet new friends

and enjoy staying fit all year.

Try Something New

• Yoga
• Pilates
• Aerobics class
• Tennis
• Swimming
• Racquetball

Don’t Just Sit There

• Exercise in front of the TV

– Exercise ball, weights or resistance bands – Stationery bike – Treadmill – Stair climber – Mat for calisthenics

Don’t Just Sit There

• Walk while your kids

are participating in activities

• Volunteer to help

coach to be more active

Let’s Review!

• Why worry?

– Obesity is on the rise

• Weight control

– Surprising facts

• Being active is key

– Benefits of exercise – Burn more calories

• Activity adds up

– Tips and tricks

"The first wealth is health."

• Ralph W

alph Waldo aldo Emerso rson