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Activate a Healthier You

Virtual Learning Series #1 by NCES, Inc.
by

Kelly Burgess

on 8 October 2012

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Transcript of Activate a Healthier You

E.I.E.O Activate a Healthier You Objectives: 1. Understand the importance of physical activity. 2. List how much physical activity we need weekly. 3. Learn ways to fit physical activity into your busy week. Energy Balance Working For You Energy In = Energy Out Balance energy in (what you eat) with energy out (exercise) Calories can add up fast!

Remain active to prevent weight gain. Sedentary Life No Exercise Weight Gain + = Extra Calories = Extra Weight Gain 100 calories per day can add 10 pounds per year! Benefits of Exercise 1. Muscle Strength 2. Strong Bones 3. Provides Energy Do You Know the Numbers? How many calories are in 1 cup of ice cream?
a. 110 calories
b. 220 calories
c. 350 calories
d. 420 calories How long would you have to work out in order to expend the calories in your bowl of ice cream?
a. 30 minutes
b. 60 minutes
c. 70 minutes
d. 120 minutes The Real Facts: There are _____ calories in 1 cup of ice cream. 350 It takes____ minutes of moderate physical activity to burn a bowl of ice cream. 70 Why Exercise? What are the benefits? Benefits of Exercise Reduce risk of cardiovascular disease 20 minutes a day can lower your risk by 10% Physical Activity can.... Lower Cholesterol Prevent Stroke Prevent Type 2 Diabetes By: Controlling weight Maintaining muscle tone Metabolic Syndrome Control Type 2 Diabetes By: Improving insulin sensitivity Metabolic Syndrome
-a combination of risk factors- Waist circumference
Normal
> 39 inches
High blood pressure
Normal
120/80 ml/dL
Low HDL cholesterol
Normal
> 60 ml/dL High triglycerides
Normal
< 150 ml/dL
High blood sugar
Normal
70-100 ml/dL Daily Exercise Muscle Strength


Prevents Osteoporosis


Balance More Benefits Improved weight

Improved mental health Better mood

Stress reliever What counts? There are no limits on exercise! THESE COUNT: - Gardening

-Racking leaves

-Cleaning house Stick to activities you like Easy Road to a Healthier You - Take the stairs
Burns 110 calories per minute - 5 flights = -150 calories per day - Take a walk at lunch Boost your energy - Join a gym Access to:
Classes
Free weights
Cardio machines
Swimming pools Recharge your brain
Clear your mind Fitting It In Fit it in where you can Getting Active... How many minutes of physical activity should you do in one week?
a. 30 minutes
b. 60 minutes
c. 90 minutes
d. 150 minutes Daily Recommendations Daily Recommendations: 150 minutes (2 hr 30 min) of moderate-intensity physical activity each week 75 minutes (1 hr 15 min) of vigorous-intensity physical activity each week Able to hold a breathy conversation Cannot easily hold a conversation Perceived Rate of Exertion

Moderate between 2 and 3
Vigorous 4+ Scale of 1 to 5 Resistance Training 2+ days each week
Start slow
Allow 48 hour rest time Test Your Knowledge How many calories are in 1 cup of ice cream?


a. 110 calories
b. 220 calories
c. 350 calories
d. 420 calories c. 350 calories Test Your Knowledge How many minutes of moderate physical activity does it take to burn a bowl of ice cream?

a. 30 minutes
b. 60 minutes
c. 120 minutes
d. 70 minutes d. 70 minutes Test Your Knowledge How many minutes of physical activity should you do in 1 week?

a. 30 minutes
b. 60 minutes
c. 70 minutes
d. 150 minutes d. 150 minutes Test Your Knowledge To maintain a healthy weight you should maintain the “energy in, energy out” principle.

a. True
b. False a. True e. All of the above! Test Your Knowledge Which is a benefit to physical activity?

a. Reduce your risk of cardiovascular disease
b. Control your weight
c. Build strong muscles and bones
d. Improve your mental health and mood
e. All of the above How will you activate your day? Control blood sugar levels $$ Discounts??
Full transcript