Transcript 06 - Lifestyle Activities

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Presentation Package for
Concepts of Physical Fitness 14e
Section III: Concept 06
Lifestyle
Physical Activity:
Being Active in
Diverse
Environments
Moderate intensity physical activity done as a regular part of daily
living has many health and wellness benefits.
Concepts of Physical Fitness 14e
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Adopting an Active Lifestyle
Lifestyle activities are the foundation of
an active lifestyle.
 Lifestyle activities include activities of
daily living and less intense sports and
recreational activities.
 Should expend more energy than
normally expended at rest.

Concepts of Physical Fitness 14e
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The Activity Pyramid
Lifestyle activity is at
the base of the
pyramid because it is
something that
everyone can do on a
regular basis.
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Examples of Lifestyle Activities
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Washing or waxing a car
Washing windows or floors
Gardening
Wheeling self in wheelchair
Social dancing
Pushing a stroller
Raking leaves
Walking
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Advantages of
Lifestyle Activity
Lifestyle activities can be
integrated into your daily routine.
 Relatively easy to perform,
therefore they are popular among
adults.
 Promotes metabolic fitness.

See Web06-8 for info
on commuting
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Lab 6a Info
How to Add Activity into
Your Daily Lifestyle
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Park farther away in parking lot
Walk/bike to the store
Walk breaks at work
Take stairs instead of elevators
Add in Yard work
Count Housework as “activity”
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Occupational Physical Activity

In a famous study, bus
conductors who regularly
climbed stairs to collect
tickets from passengers
had lower rates of dying
than the more sedentary
bus drivers after
controlling for other risk
factors.
Walking up and down the stairs made a
significant difference in health risks.
Web06-4
Concepts of Physical Fitness 14e
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Try Taking the Stairs!
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A great way to increase daily energy
expenditure is by taking the stairs instead of
the elevator (or just going up and down the stairs
several times during the day for quick breaks).
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The estimated energy expenditure required
to go up and down 1 staircase (15 stairs) is
~ .022 kcal/lb (.0015kcal/lb/stair)
Example calculation:
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Going up and down 4 flights of stair: 120 stairs
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150 lb person: .0015 kcal/lb/stair x 150 lb x 120 stairs = 27 kcal
200 lb person: .0015 kcal/lb/stair x 200 lb x 120 stairs = 36 kcal
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What is a MET?
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1 MET = resting energy expenditure
1 MET = 3.5 ml O2 / kg / min
1 MET = 1 kcal / kg / hour
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Range of Intensities for Lifestyle
Physical Activity
Activity Level
Rest
Very Light
Light
Moderate
Hard
Very Hard
Maximum
MET Level
1
2 - 2.5
2.5 - 4 2/3
4 2/3 - 7
7 - 10
10 - 12
12+
Example
Resting
Typing
Normal Walk
Brisk Walk
Run 5 mph
Run 8.5 mph
Run 10 mph
Concepts of Physical Fitness 14e
See Web06-2
to see how
ranges vary
by fitness
level
10
VERY HARD
Intensity of Exercise
Anaerobic
Aerobic
MAXIMUM
HARD
MODERATE
LIGHT
VERY LIGHT
REST
1 2 3 4 5 6 7 8 9 10 11 12 +
Exercise Continuum
Web06-1
METS
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Sample Calculations
with METS
Estimate of calories burned from 1 hour of
brisk walking in a 150 pound (70 kg)
person
walking = 6 METS = 6 kcal / kg / hour
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6 kcal / kg / hour x 70 kg = 420 kcal/hour
Web06-5
Concepts of Physical Fitness 14e
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Estimating Energy Expenditure
from other Activities
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MET values have been
estimated for most other
forms of activity.
Household and gardening
tasks can have MET values
ranging from 3-5 METS.
They can contribute to an
active and healthy lifestyle
and promote weight control.
See Compendium of Physical Activity Web site at:
http://prevention.sph.sc.edu/tools/compendium.htm
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Wellness Benefits
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Reduction in disease risk and early death.
Take less time to go to sleep and sleep
nearly an hour longer.
Functional limitations are much lower in
moderately active people than in those who
are sedentary.
Enhances self-esteem.
Lower incidence of depression and anxiety.
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How Much
Lifestyle Physical Activity
is Enough?
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General Physical Activity
Recommendations
“Every U.S. adult should accumulate 30
minutes or more of moderate-intensity
physical activity on most, preferably all, days
of the week”.
Surgeon General’s Report on Physical Activity and Health
The level of activity recommended in this
guideline can be achieved by
incorporating lifestyle physical activity
throughout the day.
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FIT Formula for
Lifestyle Physical Activity
Threshold of Training
Most days of the
week
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Equal to brisk
walking
About 150 kcal
3-5 METS
30 min or 3 10-min
sessions/day
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FIT Formula for Lifestyle PA
Target Zone
All or most days/wk
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Equal to brisk or fast walking
150-300 kcal/day
3.0-7 METS
Maximize caloric expenditure
(30-60 min.; sessions of at least 10 min)
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Comparison of Daily Activity Patterns
Noon-time jog
10
Sedentary
Lifestyle Exercise
Leisure-Time Exercise
MET level
8
After-dinner
6
walk
Walk to bus
4
stop
2
0
0
2
4
6
8
10
12
14
16
18
20
22
24
Time (hours)
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Pedometers
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Pedometers provide a great way to remind you
to get more lifestyle physical activity in your day
(self-monitoring).
Set step goals based on 1 week of baseline steps
(average steps/day)
Increase step count by 1,000 to 3,000 steps/day
10,000 steps is NOT for everyone!
Web07-6 for
information on
pedometers to
track activity
Walk 4 Life Inc.
New Lifestyles Inc.
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How Many Steps is Enough?
Activity Classification for Pedometer Step
Counts in Healthy Adults
Table 5, p. 104
Category
Steps / day
Sedentary
< 5000
Low active
5000-7500
Somewhat active
7500-9999
Active
10,000-12,500
Very Active
> 12,500+
Source: Based on values from Tudor-Locke, 2004.
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Lifestyle PA & the Environment
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The sedentary nature of our society is due in
part to environmental factors.
Changes in the environment can promote
lifestyle physical activity.
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“built environment”
Active Living by Design
(www.activelivingbydesign.org) - dedicated to
promoting more active environments in society
Lab 6b Info
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Lifestyle PA: Summary
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Many advantages to adopting an active
lifestyle.
You can accumulate lifestyle physical activity
throughout the day (10-min bouts) to meet the
recommendations
Many people use pedometers to self-monitor
daily activity levels.
Changes in the environment can promote
lifestyle physical activity
Also need to consider personal strategies.
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Web Resources
Online Learning Center
“On the Web” pages for Concept
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Supplemental Graphics
Lab information
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Return to
presentation
Lab 6a Information
Planning and Self-Monitoring (Logging)
Your Lifestyle Physical Activity
 Plan
a variety of ways to get more
lifestyle activity in your day.
 Use the Lifestyle Activity Log to
record the number of bouts of
lifestyle activity you actually had on
each day.
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Return to presentation
Lab 6b Information
Evaluating Physical Activity Environments
 Use the community audit forms to conduct
an evaluation of the walkability of your
community and the availability of
community resources for physical activity.
 The walkability audit requires that you take
a brief walk in your neighborhood to note
key features in the environment that may
help or hinder walking.
 Requires evaluation of the quality of
resources and programming available in
your community.
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