h ealthy e ating l ifestyles p hysical activity

Project HELP 2011

Healthy

Eating

Lifestyles

Physical Activity

PROJECT

1

Module 2 Physical Activity

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Project HELP 2011

Target Audience

3

Purpose To provide an intergenerational approach to Health and Wellness for the African American community using the Project H.E.L.P principles:

Healthy

Eating

Lifestyles

Physical Activity

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Previous Solutions =

PERSONAL Responsibility

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Project H.E.L.P Solution

Intergenerational Community Approach to Health and Wellness

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Project H. E.L.P’s approach to health

and wellness includes the entire family

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Personal Responsibility + Community Responsibility = PROJECT H.E.L.P

Project H.E.L.PProgram Components

Healthy Eating

Physical Activity

Chronic Disease Prevention

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Program ObjectivesIncrease participant knowledge of risk factors that lead to cardiovascular disease (i.e. hypertension, stroke, obesity, and diabetes);

Reduce health disparities in the African American community;

Develop community health advocates to build healthier environments for families .

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What is Physical Activity?

Physical activity means movement of the body that uses energy;

Walking, climbing the stairs, playing soccer, or dancing are all good examples of being active.

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Moderate Intensity vs. Vigorous Intensity

Moderate: While performing a physical activity, if your breathing and heart rate is noticeably faster but you can still carry on a conversation, it's moderately intense.

Vigorous: Your heart rate is increased substantially and you are breathing too hard and fast to have a conversation, it's vigorously intense.

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Examples of Moderate & Vigorous Intensity

Moderate Intensity— Walking briskly (3 miles per hour or faster, but not race-walking)— Water aerobics— Bicycling slower than 10 miles per hour— Tennis (doubles)— Ballroom dancing— General gardening— Light yard work (raking/bagging leaves or using a lawn mower).

Vigorous Intensity— Race walking, jogging, or running— Swimming laps— Tennis (singles)— Aerobic dancing— Bicycling 10 miles per hour or faster— Jumping rope— Heavy gardening (continuous digging or hoeing)— Hiking uphill or with a heavy backpack

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Measuring Physical Activity IntensityRelative Intensity

Effort required by a person to do an activity. When using relative intensity, people pay attention to how physical activity affects their heart rate and breathing.

The talk test is a way to measure relative intensity. moderate-intensity activity you can talk, but not sing, during the activity. If you're doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.

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Measuring Physical Activity Intensity

Absolute IntensityThe amount of energy used by the body per minute of activity. The table below lists examples of activities classified as moderate-intensity or vigorous-intensity based upon the amount of energy used by the body while doing the activity.

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The Recommendation

Adults: 30-60 minutes a day5 days a week Can be in 10 minutes increments

Children and adolescents: 60 minutes more of physical activity daily

5 days a week

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The FIT Formula:

F = frequency (days per week)

I = intensity (how hard, e.g., easy, moderate, vigorous) or percent of heart rate

T = time (amount for each session or day)

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Why is Physical Activity Important?

Regular physical activity increases your fitness level and capacity for exercise;

Helps control blood lipid abnormalities, diabetes and obesity. Physical activity can reduce blood pressure;

People who modify their behavior and start regular physical activity have better rates of survival and a better quality of life.

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Benefits of Physical Activity Improves self-esteem and feelings of well-being;

Increases fitness level;

Helps build and maintain bones, muscles, and joints;

Builds endurance and muscle strength.

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Benefits of Physical Activity Helps manage weight;Lowers risk of heart disease, colon cancer, and type 2 diabetes;Helps control blood pressure;Reduces feelings of depression and anxiety. Helps reduce the risk of developing obesity and chronic diseases such as diabetes and cardiovascular disease;Enhances flexibility and posture;

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Long-Term Consequences of Physical Inactivity

Overweight and obesity, influenced by physical inactivity and poor diet, are significantly associated with an increased risk of diabetes, high blood pressure, high cholesterol, asthma, arthritis, and poor health status. Physical inactivity increases the risk of dying prematurely, dying of heart disease, and developing diabetes, colon cancer, and high blood pressure.

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A Generation at Risk

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Teens Less Active • On average children get two hours less daily

exercise between the age of 9 and 15.• Minutes of moderate to vigorous daily activity

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Weekdays

Disparities in a Physically Inactive Environment

Low-income communities and communities of color report:

Limited access to Green space;

Limited access to recreational facilities;

Unequal access to health care;

Poor environmental conditions;

Lack of knowledge

Limited physical activity in schools

Individual behaviors

Built Environment

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Natural Environment

Burdens of Physical Inactivity and Poor Nutrition

The importance of proper nutrition and physical activity in reducing rates of disease and death from chronic diseases has been well established;

Poor diet and physical inactivity cause 310,000 to 580,000 deaths per year and are major contributors to disabilities that result from diabetes, osteoporosis, obesity, and stroke.

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Ways to Increase Physical Activity

Get off the bus or subway one stop early and walk the rest of the way;

Replace a coffee break with a brisk 10-minute walk. Ask a co-worker to go with you;

Join an exercise program at work or a nearby gym;

Start an office sports team (i.e. football, softball,).

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More Ways to Increase Physical Activity

Join a walking group in the neighborhood or at the local shopping mall;Push the baby in a stroller;Walk up and down the soccer or softball field sidelines while watching the kids play;Walk the dog—don’t just watch the dog walk;Clean the house or wash the car;

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More Ways To Increase Physical Activity

Walk, skate, or cycle more, and drive less;Do stretches, exercises, or pedal a stationary bike while watching television;Mow the lawn with a push mower;Play with the kids—tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.Join a in martial arts, dance, or yoga class.Walk to the nearest park.

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And Remember to Have Fun While Being Active!

Ways to Promote Physical ActivityChange community knowledge about physical activity benefits;

Increase community awareness about ways to increase physical activity in the community;

Explain how to overcome barriers and negative attitudes about physical activity;

Increase community participation in community-based activities.

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