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
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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
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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
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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???