Transcript Document
Project Sponsors • USDA project funded through the Supplemental Nutrition Assistance Program (SNAP) • School District of Philadelphia • Department of Nutrition Sciences, Drexel University Pop Quiz: Which activity burns the most calories? #1: 60 minutes of walking 202 calories #2: 30 minutes of swimming 180 calories #3: 30 minutes of playing basketball Based on a 120-pound woman 242 calories What is physical activity? • Movement that uses energyactivities range from walking to lifting weights to playing sports • Promotes health and fitness • Most teens do not get enough physical activity Inactive Teens • Once U.S. children become teenagers their activity levels decrease significantly • Why? Benefits of Physical Activity • • • • • • • Better sleep Weight control Bone health Enhanced immunity Lower disease risk Lower risk of depression Strong self-image Intensity of Physical Activity • Intensity- how activity affects breathing and heart rate – Low-intensity • Ex. Walking leisurely – Moderate-intensity • Ex. Skateboarding – Vigorous -intensity • Ex. Soccer Rule of Thumb • Talk test- simple way to measure intensity – Moderate-intensity: you can talk, but not sing, during activity – Vigorous-intensity: you will not be able to say more than a few words during activity Other Examples • Low-intensity activities – Light housework • Moderate-intensity activities – Walking briskly (> 3 miles/hr), bicycling (< 10 miles/hr), gardening, hiking • Vigorous-intensity activities – Jogging/running, basketball, swimming laps, jumping rope, aerobic dancing, bicycling > 10 miles/hr Types of Physical Activity • • • • Aerobic activities Muscle strengthening Bone strengthening Balance & stretching activities Aerobic Activities • Activities that get your heart pumping and your blood flowing • Strengthen the circulatory and respiratory systems • Do these activities every day Muscle-Strengthening • Activities that make your muscles stronger • Do a variety of these activities at least 3 times per week Bone-Strengthening • Jumping activities make your bones stronger • The force on bones promotes growth and strength Balance and Stretching Activities • Activities that enhance physical stability and flexibility • Help reduce the risk of injuries How much do I need? • Teens need 1 hour (60 minutes) or more of physical activity every day – Most should be either moderate- or vigorousintensity aerobic physical activity – Vigorous-intensity activity on at least 3 days per week – Muscle-strengthening and bonestrengthening activity on at least 3 days per week Move More! • Some activity is better than none! • Choose activities that you enjoy and will do regularly Walk more: get off the bus a few stops early, park farther from the entrance in parking lots Walk up stairs instead of taking the elevator or escalator Find friends or family to join you: dance, basketball, bike, walk, jog, jump rope… Why is Proper Hydration Important? • Your body is 60-70% water • Functions of water in the body – – – – – Regulates body temperature Provides nutrients to organs Transports oxygen to cells Removes wastes Protects joints and organs • Need to replace fluid lost through perspiration, urination, bowel movements, breathing, etc. Hydration • When you are physically active, it is even more important to stay hydrated. • The best way to stay well- hydrated for exercise is to drink: – Before – During – After Remember! Drink regardless of whether you are thirsty or not! Balance your day with food and play! Take-home Messages… • Get 30 – 60 minutes of physical activity every day! • Vary your activities! • Drink water before, during, and after exercise! • Balance calories in with calories out! QUESTIONS???