Allison Kliewer

Baptist Health System

60 minutes or more every day

75 minutes a week

2 ½ hours a week

5 hours a week

Over the age of 6

60 minutes or more of physical activity

every day

Screen time < 1-2 hours per day

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!

Achieve and maintain healthy body weight

Reduce the risk of premature death,

disease, and risk factors for disease

Individual needs may differ

5 hours of moderate intensity

150 minutes of vigorous intensity

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

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

Regulate temperature

Transports nutrients to various tissue

Dehydration can lead to muscle cramps,

and other physical and mental fatigue

High temperature can disrupt internal

temperature during exercise

Humidity disrupts normal sweat

evaporation

Dark, heavy clothing can negatively affect

body temperature

HOT

HUMID

Risk for dehydration increases dramatically

LOOK before you FLUSH!

Pale urine

Begin hydrating 4 hours before activity

Water breaks during activity

Hydrate following activity

Don’t rely on thirst to keep you hydrated

Gatorade/gyms

Sports drinks only if activity last longer

than an hour

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

Challenge: meet activity recommendations

and stay hydrated!

Reference: Dietary Guidelines for

Americans 2010