Exercise to lose and control weight!
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Obesity may be on the rise in the United States, but the key is to maintain a healthy, active lifestyle. Here are some tips and tricks to get started!
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Exercise to lose and control weight!
- 3. Today We Will Learn… • Why worry? – Obesity is on the rise • Weight control – Surprising facts • Being active is key – Benefits of exercise – Burn more calories • Activity adds up – Tips and tricks
- 4. Obesity Is on the Rise
- 5. Most People Tend to Be Inactive • In 2002, 25% of adult Americans did not participate in any leisure-time physical activities. • In 2003, 38% of students surveyed in grades 9 to 12 viewed television 3 or more hours per day. No Leisure Time Physical Activity (Nationwide)
- 6. How Is Weight Gained? • Food is fuel for your body. • When you eat more calories than you burn, your body stores the extra calories as body fat.
- 7. How is Weight Lost? • Any movement and bodily process will burn calories. • When you burn more calories than you consume, then you lose weight.
- 8. How Many Extra Calories Cause a Person To Gain One Pound? a. 1,500 b. 2,500 c. 3,500
- 9. How Many Extra Calories Cause One Pound to Be Gained? a. 1,500 b. 2,500 c. 3,500 Just 100 extra calories per day can cause a weight gain of 10 pounds per year!
- 10. What Is Physical Activity? “Any bodily movement produced by skeletal muscles resulting in energy expenditure.”
- 11. Why Is Regular Activity Important? • Better overall health • Sense of well-being • Maintenance of a healthy body weight
- 12. Exercise Helps Reduce Risk of Certain Chronic Diseases • High blood pressure • Stroke • Coronary artery disease • Type 2 diabetes • Colon cancer • Osteoporosis
- 13. Why Be Active Versus Sedentary? • Burn more calories • Control your weight • Get to eat more • Burn more fat
- 14. Pop Quiz • How many more calories do you burn cleaning the house compared to sitting and watching TV for a half hour? a. Not many b. Double c. Triple
- 15. Pop Quiz • How many more calories do you burn cleaning the house compared to sitting and watching TV for a half hour? • ANSWER: a. Not many b. Double—actually 76 to 172 c. Triple
- 16. 30 Minutes of Moderate Activity Burns More Calories than Sitting Sedentary: • Watching TV, computer 38 Moderate activity: • Laundry, folding clothes 76 • Making the bed 76 • Preparing dinner 78 • Washing dishes 81 • Vacuuming, sweeping 90 • Walking (slowly) 110 • Grocery shopping 129 • Cleaning the bathroom 129 • Washing the car 163 • Gardening 172 Cleaning the house and light activity burns more calories than watching TV
- 17. 30 Minutes of Active Exercise is Even Better! Sedentary: • Watching TV, computer 38 Very active: • Working out at the gym 200 • Yoga 210 • Walking (briskly) 211 • Aerobics 215 • Biking on flat road 235 • Soccer 250 • Spinning 254 • Swimming 321 • Jogging 360 • Kickboxing 384 Being very active burns a lot more calories than sitting!
- 18. How Much and How Long? • Most days of the week: – 30 minutes to prevent chronic disease – 60 minutes to prevent weight gain – 60-90 minutes to sustain weight loss
- 19. Making time for exercise • The accumulated total time is what is important for your health AND for burning calories.
- 20. Easy Ways to 60 Minutes • Playing outside with kids – 15 minutes • Rollerblading/jogging – 15 minutes • Lifting weights at gym – 30 minutes It all adds up!
- 21. Easy Ways to 60 Minutes • Walking briskly before work – 15 minutes • Yardwork – 15 minutes • Lifting weights at gym – 30 minutes It all adds up!
- 22. Start Slowly • See your physician for a safe program if you have a chronic disease or at risk for catastrophic disease. • It is always best to start slowly and increase the time and intensity over a period of time.
- 23. Be More Active At Home • Cook at home more often. • Spend time cleaning and doing yard work. • Wash the car with the kids.
- 24. Walking More for Your Health • Take stairs rather than the elevator. • Hand-deliver messages rather than sending them via e-mail. • Park your car farther away from where you’re going. • Walk to the store or park.
- 25. Use a Pedometer to Measure Activity • 2,500 steps = average person/day • 8,000 steps = 1 extra mile = 100 calories • 10,000 steps = 2 extra miles = 200 calories • 12,000 steps= 3 extra miles = 300 calories It all adds up!
- 26. Making Exercise Important • Having a fitness goal will take the “work” out of staying fit. • Try a new exercise program -- you can meet new friends and enjoy staying fit all year.
- 27. Try Something New • Yoga • Pilates • Aerobics class • Tennis • Swimming • Racquetball
- 28. Don’t Just Sit There • Exercise in front of the TV – Exercise ball, weights or resistance bands – Stationery bike – Treadmill – Stair climber – Mat for calisthenics
- 29. Don’t Just Sit There • Walk while your kids are participating in activities • Volunteer to help coach to be more active
- 30. Let’s Review! • Why worry? – Obesity is on the rise • Weight control – Surprising facts • Being active is key – Benefits of exercise – Burn more calories • Activity adds up – Tips and tricks
- 31. "The first wealth is health.""The first wealth is health." -Ralph Waldo Emerson
Notes de l'éditeur
- Welcome to our show. Did you know that you can improve your health simply by being active for 30-90 minutes most days? If you didn’t before -- you will soon! Show by Food and Health Communications, Inc. www.foodandhealth.com
- Take a look at this chart of activities and the calories you burn when you do them for an hour. Almost anything burns more calories than sitting in front of a screen, whether it’s a computer or tv. How many of these activities have you done? How many on a regular basis?
- Today we hope to emphasize the importance of physical activity and demonstrate how you can incorporate more activity into your schedule. We’re sticking to the recommendations from the Dietary Guidelines for Americans and MyPlate too.
- Look at how the incidence of obesity has climbed over the past 15 years in the United States. Right now more than two-thirds of all Americans are overweight, and many of them are even obese. Some reports have indicated that being overweight is just as risky as having heart disease when it comes to your health. (Source: www.fitness.gov) PS You’re considered obese if you’re 30 pounds overweight….
- Watching TV, sitting at the computer and playing video games are all examples of sedentary activities. Source: Behavioral Risk Factor Surveillance System, Surveillance for Certain Health Behaviors Among Selected Local Areas — United States, Behavioral Risk Factor Surveillance System, 2002, Morbidity and Mortality Weekly Report (MMWR), 53, No SS-05. http://www.cdc.gov/brfss/. http://apps.nccd.cdc.gov/brfss/Trends/TrendData.asp 10 Youth Risk Behavior Surveillance System, Youth Risk Behavior Surveillance — United States, 2003 MMWR 53(SS-2):1–29, 2004. http://www.cdc.gov/healthyyouth/yrbs/.
- Your body stores the extra fat calories you eat as body fat. Think of the food you eat as fuel – just like what you put in your car. What is needed to make you function gets burned; the rest stays in the fuel tank.
- Exercise is important because it helps you burn more fat rather than lean muscle tissue.
- How many excess calories does it take to gain one pound? (Answer on next slide.)
- The answer is 3,500. That would be an extra 500 calories per day for 7 days. Or 100 calories per day for one month. In our society, in which we combine rich foods and sedentary lifestyles, this is too easy to do!
- Now let’s move on to what you can do to increase your daily activity. It doesn’t have to be grueling -- physical activity can be fun.
- Here are just a few benefits of a lifestyle that includes plenty of physical activity and exercise.
- Heart disease and cancer are the leading causes of death in the U.S. Source: Centers for Disease Control and Prevention
- FMI: www.fitness.gov/exerciseweight.html
- How many more calories do you burn cleaning the house versus sitting and watching TV?
- The answer is at least double. But if you guessed c (triple) then you could be right, too! Let’s take a look at the next slide.
- Cleaning the bathroom burns a lot more calories than watching TV. This chart will show you how being more active makes a big difference in the calories you consume. Doesn’t it put some of those chores in a better light? Even walking easily through the mall is better than sitting and watching TV. Make a pact for yourself now to watch less TV!
- And of course you burn up to 10 times the number of calories by being very active when you’re doing any of these activities. Remember, it’s important to keep moving.
- Here are the recommendations for exercise – moderate to vigorous activity Key Recommendations for Specific Population Groups • Children and adolescents: Engage in at least 60 minutes of physical activity on most, preferably all, days of the week. • Pregnant women: In the absence of medical or obstetric complications, incorporate 30 minutes or more of moderate-intensity physical activity on most, if not all, days of the week. Avoid activities with a high risk of falling or abdominal trauma. • Breastfeeding women: Be aware that neither acute nor regular exercise adversely affects the mother’s ability to successfully breastfeed. • Older adults: Participate in regular physical activity to reduce functional declines associated with aging and to achieve the other benefits of physical activity identified for all adults.
- Moderate-intensity physical activity refers to a level of effort in which a person should experience: Some increase in breathing or heart rate. A "perceived exertion" of 11 to 14 on the Borg scale (the effort a healthy individual might expend while walking briskly, mowing the lawn, dancing, swimming or bicycling on level terrain, for example). 3 to 6 metabolic equivalents (METs); or Any activity that burns 3.5 to 7 calories per minute (kcal/min) From http://www.cdc.gov/nccdphp/dnpa/physical/terms/index.htm
- This might be typical during the week – it is good to include family time in your physical activity!
- Here’s another option for incorporating more physical activity into your day.
- Most adults do not need to see their health-care provider before starting moderate activity. From American Council on Exercise (www.acefitness.com) You've heard the old saying, “Slow and steady wins the race.” Well, it may also burn more calories, at least in the long run. Researchers at Maastricht University in the Netherlands concluded that people who engage in moderate physical activity, such as walking and biking, had the highest overall physical activity levels. Their study of 30 men and women over a two-week period also revealed that those who exercised vigorously for short periods of time compensated for that activity by spending a greater part of their day being sedentary. Sure, vigorous exercise burns more calories, but the moderate exercisers tended to be more active overall. Plus, you’re less likely to get injured if you start slow and work up to more intense workouts. Source: Nature 2001; 410, 539
- Here are more ways to burn calories. Try not to sit too long! When you put together meals at home, set things up in the proportions and portions recommended by MyPlate. For example, make half your plate full of fruits and veggies at each meal. For more tips, visit http://www.choosemyplate.gov/.
- Here are more ways to burn calories! However, it’s important to not just follow these suggestions blindly. If you’re traveling in an unsafe area or late at night, it is safer to drive directly to where you are going instead of parking farther away and walking in.
- A useful tool to measure activity is a pedometer. A pedometer measures not only how much planned exercise a person gets, but also how active they are throughout the day. According to Dr. James Hill of the University of Colorado Health and Science Center, the vast differences among individual weights are significantly affected by how active the individual is in his or her daily life. Hill had subjects live in a room calorimeter, which revealed the number of calories actually burned. After intake was accurately measured, Hill discovered the largest difference between the number of calories burned was not in his subjects’ resting metabolic rates but in the amount of work performed. Dramatic variances of 200 – 1,000 calories a day were shown. If there is this much difference between individuals living in a confined environment, think about the differences between individuals in a normal environment. These same results were obtained by Eric Ravussin, who also used a room calorimeter and found variances of 100 – 800 calories.[1] The average sedentary person takes about 3,000 steps each day. 2,000 steps = 1 mile, and 1 mile = 100 calories burned. By increasing daily steps to 8,000, a person can burn an extra 100 calories/ day. Taking 10,000 steps/day increases calories burned by 200 calories each day.[1] Raussin et al, JCI 1986. FMI see http://www.smallstep.gov/
- Having a fitness goal – such as running 1 mile, completing a 5k, 10k, half-marathon, a full marathon, or even winning a race – is a great way to make working out more fun.
- It can be fun to learn something new. Consider hiring a personal trainer to help you plan a good fitness routine. Or join a gym and participate in classes. Take tennis or racquetball lessons. Find a friend to go to yoga with you.
- Maybe it is time to rearrange your family room or recreational room. Combining exercise with TV is an easy way to help you sit less and can be great for the whole family.
- Don’t sit on the sidelines -- get involved!
- Is there any part here that you’d like me to review?
- Thanks for coming to our show. Do you have any questions?