Transcript Marywood University Weigh To Go

Marywood University
Weigh To Go
September 29, 2010
Physical Activity for Weight
Management and Healthy Living
Please Consult a Physician Before
Beginning and Exercise Program
Physical Activity Behavior
• Nationwide - 25.4% reported No leisure-time
physical activity
• PA - 25.1% reported No leisure-time physical
activity
• No leisure-time physical activity is defined as no
reported leisure-time physical activities (i.e., any
physical activities or exercises such as running,
calisthenics, golf, gardening, or walking) in the
previous month.
Secret Formula
• In order to maintain weight
– Calories consumed = calories expended
• In order to lose weight
– Calories consumed < calories expended
• In order to gain weight
– Calories consumed > calories expended
• Physical activity can be a key component to
weight maintenance and weight loss
General Recommendation
• 30-45 min. of moderate intensity activity 3-5 days
per week
• Start off slowly and increase duration and intensity
• A moderate amount of physical activity is roughly
equivalent to physical activity that uses
approximately 150 calories of energy per day, or
1,000 calories per week
• Strength training on 2 or more days a week that work
all major muscle groups (legs, hips, back, abdomen,
chest, shoulders, and arms)
Examples
• Washing and waxing a car for
45–60 minutes
• Washing windows or floors for
45–60 minutes
• Gardening for 30–45 minutes
• Pushing a stroller 1.5 miles in
30 minutes
• Raking leaves for 30 minutes
• Walking 2 miles in 30 minutes
(15 min/mile)
• Shoveling snow for 15 minutes
• Stairwalking for 15 minutes
• Playing volleyball for 45–60
minutes
• Playing touch football for 45
minutes
• Walking 1.75 miles in 35 minutes
(20 min/mile)
• Basketball (shooting baskets) for
30 minutes
• Bicycling 5 miles in 30 minutes
• Dancing fast (social) for 30
minutes
• Water aerobics for 30 minutes
• Swimming laps for 20 minutes
• Basketball (playing a game) for
15–20 minutes
• Jumping rope for 15 minutes
• Running 11/2 miles in 15 minutes
(15 min/mile)
Caloric Expenditure
Activity/
Exercise
(1 hour)
130 lb
155 lb
180 lb
205 lb
Stationary
cycling, light
325
387
449
512
Aerobics, low
impact
295
352
409
465
Walking 3.0
mph, moderate
195
232
270
307
Skiing
354
422
490
558
Water aerobics
236
281
327
372
General
housework
207
246
286
326
Raking lawn
254
303
351
400
Adherence Tips
• Choose activities that you enjoy!
• Set realistic goals
• Consider breaking up the activities
– Three or four 10 min. walks
• Think about what has worked for you before
• Recruit a partner
Health Benefits
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Maintain weight
Better controlled diabetes
Reduced risk for heart disease
Reduced blood pressure
Reduced risk for osteoporosis
Improved mood
Fit and Fat Theory
• Many studies suggest that fitness
improvements may reduce health risks
independent of weight loss
• Physical inactivity – same risk as high blood
cholesterol, hypertension or smoking
References
• NHLBI, The Practical Guide: Identification, Evaluation,
and Treatment of Overweight and Obesity in Adults,
2000
• Anderson, R. E. (Ed.) (2003). Obesity: Etiology,
Assessment, Treatment, and Prevention. Human
Kinetics.
• Centers for Disease Control and Prevention, Physical
Activity, http://www.cdc.gov/physicalactivity/