Transcript Physical Activity and Your Heart: The Ball Is in Your Court! Erin N.

Physical Activity and Your Heart:
The Ball Is in Your Court!
Erin N. Etzel
Clinical Health Psychology, University of Miami
Developed in conjunction with the Heart Smart University of Miami
Research Team and the Miami Science Museum
Why should I care about heart health?
You might be
thinking…
“I’m young, why
should I care?”
But, you have the
power now to
improve your health
later in life.
The ball is in your
court!
Facts and Figures


The prevalence of obesity among adolescents
ages 12–19 more than tripled in the past 20
years, increasing from 5.0% in 1980 to 17.6%
in 2006.
Children and adolescents who are overweight
are more likely to be overweight or obese as
adults.
Sources:
Ogden CL, Carroll MD, Flegal KM. (2008). High Body Mass Index for Age Among US Children and
Adolescents, 2003-2006. JAMA, 299(20): 2401-2405.
Freedman DS, Khan LK, Dietz WH, Srinivasan SR, Berenson GS. (2001). Relationship of childhood
obesity to coronary heart disease risk factors in adulthood: the Bogalusa Study. Pediatrics,108(3): 712718.
Fitness Facts
What the research says…
How active are high school students?
Percentage of students doing the recommended amount of activity
100
Percent
80
60
40
20
23.7
17.1
18.5
15.5
14.9
Black
Hispanic
10.5
0
Total
Female
Male
White
* Percentages of students (by gender and race/ethnicity) who were physically active doing
any kind of physical activity that increased their heart rate and made them breathe hard
some of the time for a total of at least 60 minutes/day during the 7 days before the survey.
Source: National Youth Risk Behavior Survey, 2007.
Percentage of High School Students Who Were Physically Active at
Least 60 Minutes/Day on All 7 Days,* 2009
18.4% = national average
Seattle
Boston
Milwaukee
Chicago
San Francisco
Detroit
New York City
Philadelphia
14.8% - 16.9%
Clark County
Los Angeles
17.0% - 18.5%
Memphis
San Bernardino
San Diego
Dallas
CharlotteMecklenburg
County
Duval County
Orange County
Palm Beach County
Broward County
* Were physically active doing any kind of physical activity that increased
their heart rate and made them breathe hard some of the time for a total of
at least 60 minutes/day on all 7 days during the 7 days before the survey.
Local Youth Risk Behavior Surveys, 2009
Miami-Dade County
18.6% - 21.8%
21.9% - 26.3%
No Data
Is this surprising to you?
In 1969, 41% of
students walked or
biked to school.
But, by 2001, only 13%
of students walked or
biked to school.
Of those who walked or
biked, about 50% of
students in 1969
walked or biked at least
one mile.
Less than 20% did so in
2001.
Source: McDonald MC. Active transport to school: trends among U.S. schoolchildren, 1969-2001. (2007). American
Journal of Preventive Medicine, 32(6): 509-16.
Class Discussion


How do you get to school?
If you don’t walk or bike, what are some of the
barriers to doing so?
Barriers to Being Active



Personal
 Attitude and motivation
 Lacking belief in your ability to be physically active (low selfefficacy)
 Finding physical activity to be boring
Social
 Having inactive friends
 Poor parental modeling of an active lifestyle
 Influence of vast availability of sedentary activities (TV, video
games, Internet, etc.)
Environmental
 Lack of safe locations to be active—parks, trails, etc.
 No access to equipment
 Financial costs of physical activities—sports teams, gym
memberships, etc.
 Too little time
Class Discussion


Do you feel that you have safe and convenient
places to exercise in your neighborhood?
Are your friends and family active? If not, how
can you help motivate them?
Percentage of High School Students Who Played Video or Computer
Games or Used a Computer for 3 or More Hours/Day,* 2009
24.9% = national average
Seattle
Boston
Milwaukee
Chicago
San Francisco
Detroit
New York City
Philadelphia
24.2% - 27.6%
Clark County
Los Angeles
27.7% - 28.5%
Memphis
San Bernardino
San Diego
Dallas
CharlotteMecklenburg
County
Duval County
Orange County
Palm Beach County
Broward County
* For something that was not school work on an average school day.
Local Youth Risk Behavior Surveys, 2009
Miami-Dade County
28.6% - 33.1%
33.2% - 42.5%
No Data
Class Discussion


How many of you spend more than 3 hours a
day playing video games or using a computer
for something other than schoolwork?
How do you and your friends spend your free
time? Can you think of ways to increase your
activity level?
Benefits of Physical Activity
Can you name a few?
Health Benefits


Regular physical activity is important for good
health, especially if you're trying to lose weight
or to maintain a healthy weight.
Physical activity also…
 Reduces
risk of cardiovascular disease &
diabetes
 Reduces high blood pressure.
 Reduces risk of several types of cancer.
 Improves balance and flexibility.
 Strengthens muscles and bones.
Mood-Boosting Benefits
Lower levels of stress and anxiety
 Improved body image and self-esteem

Other Benefits
Can improve concentration, memory, and
classroom behavior among teenagers
 Time spent participating in sports teams
may decrease risky teenage behaviors,
including drug and tobacco use.

Types of Physical Activity
What is Aerobic Activity?


Any activity that increases your heart rate and
makes you breathe harder
There are two types of aerobic activity:
 Moderate-intensity
 Vigorous-intensity
But how intensely?

Moderate Intensity
 Your
breathing and heart rate is noticeably faster, but
you are still able to carry on a conversation.
 Examples include:
 Walking
briskly (a 15-minute mile).
 Biking at a casual pace.
Push yourself!

Vigorous Intensity
 Your
heart rate is increased
dramatically and you are breathing
too hard and too quickly to talk.
 Examples include:
 Jogging/running.
 Swimming
laps.
 Most competitive sports
(football, basketball, or soccer).
 Jumping rope.
Examples of Aerobic Activity

Pump up your heart rate with these:
 Active
recreational activities, such as canoeing,
hiking, cross-country skiing, skateboarding,
rollerblading
 Brisk walking
 Riding a bicycle, either stationary or outdoors
 House and yard work, such as pushing a lawn
mower
 Playing sports that involve catching, throwing,
running, or chasing such as baseball, softball,
basketball and volleyball, football, and soccer
 Vigorous Dancing or Martial arts
Muscle-Strengthening Activities
Not just for those who want to bulk up!
 Activities that make muscles
work harder than they would
during normal daily activities.

Examples of Muscle-Strengthening Activities

Bulk up or tone your muscles with these:
 Games,
such as tug of war
 Push-ups and pull-ups
 Resistance exercises with exercise bands, weight
machines, hand-held weights
 Rock climbing
 Abdominal crunches
 Cheerleading or Gymnastics
Bone-strengthening Activity
More than drinking milk!
 Activities that exert a force
on the bones to promote
bone growth and strength,
such as jumping.

Bone-Strengthening Activities

Examples include:
 Hopping,
skipping, jumping
 Jumping rope
 Running
 Sports such as gymnastics, basketball, volleyball,
tennis
How much is enough?

Children and adolescents should do 60
minutes (1 hour) or more of physical
activity each day.
 Most
of this activity should be aerobic.
 This can include either moderate-intensity aerobic
activity or vigorous-intensity activity.
 Just make sure to include vigorous-intensity
aerobic activity at least 3 days per week.
One step at a time…

Creating an action plan:
 Slowly increase activity in small steps
 Participate in activities you enjoy
(e.g., dancing, rock climbing, etc.)
 Find support from friends or family (use a buddy
system)
Fitness Can Be Fun!
Any questions?