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
Obesity Trends* Among U.S. Adults BRFSS, 1990, 2000, 2010 (*BMI 30, or about 30 lbs. overweight for 5 ’ 4 ” person) 2000 1990 2010 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 It all ad It all adds up! ds up! • 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
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
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