1. Allison Kliewer
Baptist Health System

2. 60 minutes or more every day
75 minutes a week
2 ½ hours a week
5 hours a week

3. Over the age of 6
60 minutes or more of physical activity
every day
Screen time < 1-2 hours per day

4. 2 ½ hours of moderate intensity physical
activity is recommended every week
OR
75 minutes vigorous intensity physical
activity
Any physical activity is better than none!

5. Achieve and maintain healthy body weight
Reduce the risk of premature death,
disease, and risk factors for disease
Individual needs may differ

6. 5 hours of moderate intensity
150 minutes of vigorous intensity

7. Aerobic >10 minutes at a time spread
throughout the week
Muscle-strengthening activities that involve
all major muscle groups
Bone-strengthening activities that place
tension or force on bones

10.  60 minutes or more every day for children
 75 min/wk vigorous intensity
 2 ½ hr/wk moderate intensity
 5 hours of physical activity a week for
additional benefits

11. Regulate temperature
Transports nutrients to various tissue
Dehydration can lead to muscle cramps,
and other physical and mental fatigue

12. High temperature can disrupt internal
temperature during exercise
Humidity disrupts normal sweat
evaporation
Dark, heavy clothing can negatively affect
body temperature

13. HOT
HUMID
Risk for dehydration increases dramatically

14. LOOK before you FLUSH!
Pale urine
Begin hydrating 4 hours before activity
Water breaks during activity
Hydrate following activity

15. Don’t rely on thirst to keep you hydrated
Gatorade/gyms
Sports drinks only if activity last longer
than an hour

16. I should begin hydrating at least 4 hours
before excise
I can rely on thirst to stay hydrated
Typical San Antonio weather puts me at
higher risk for dehydration
I am hydrated if my urine looks like

17. Challenge: meet activity recommendations
and stay hydrated!
Reference: Dietary Guidelines for
Americans 2010