References

References used in posts and feel free to go to them for more information.

References

American Heart Association. (2011). Physical activity. Retrieved from http://www.americanheart.org/presenter.jhtml?identifier=4563

Department of Health and Human Services. (2008). Physical activity facts. Retrieved from http://www.fitness.gov/resources/facts/index.html

Doyle, A. (2000). Physical activity. Retrieved from http://www2.gsu.edu/~wwwfit/physicalactivity.html

Livestrong. (2011). How the body changes during exercise. Retrieved from http://www.livestrong.com/article/406854-how-the-body-changes-during-exercise/

United States Department of Agriculture. (2011). Why is physical activity important? Retrieved from http://www.mypyramid.gov/pyramid/physical_activity_why.html

Tips

Exercise with a friend or a pet

Make a schedule and get into a routine

Talk to a medical professional before starting an exercise program

Park farther away in a parking lot or take stairs instead of elevator

Progress slowly in a program

It is never to late to start exercising

Don't over exert oneself

Believe in one's self- it is possible

Remember KEEP MOVING!!!

Physiological Changes

When doing any type of physical activity it is important the different understand what is going on in ones body.

When exercising these changes should be seen:

Increase in heart rate (below is a chart for target heart rate), increased blood pressure and respiratory rate.

When you are exercising reference this chart for specifics such as where your heart rate should be if you want to maintain weight, lose weight and so forth. Also, when doing aerobic exercise "you breathe more rapidly and deeply. This increased intake of oxygen travels to your bloodstream. Your heart pumps more blood to your muscles and your lungs. Capillaries widen to allow for more oxygen and also to wash away waste such as carbon dioxide and lactic acid. You break a sweat and burn fat. Sustained cardiovascular activity releases endorphins, or natural painkillers" (Livestrong, 2011, 2)

Activities

Activities for Physical Exercise

Anything can be considered physical activity as long as it is performed for thirty minutes and a person's heart rate increases. One who is not used to physical should start slow and talk to a doctor about exercise. 

Mild Activities

      Walking

      Gardening

      House Cleaning

      Stretching

      Horseback riding

Moderate Activities

      Fast-paced walking

      Jogging

      Soccer, Basketball, Volleyball, Golf..

      Kayaking

      Frisbee

High Intensity Activities

      Running

      Skating

      Swimming

      Circuits

      Football

What and Why??

What is Physical Activity?

Physical activity is defined as the movement of one’s body that results in using energy. Physical activity can include walking, running, hiking, gardening, playing outdoor games or simply anything that can get the heart pumping at a faster rate (United States Department of Agriculture, 2011, ¶ 1)

Why is it Important?

Physical activity is important because not only does it improve fitness level , more importantly it is a source of primary and secondary prevention. Physical activity decreases the risks for diseases such as heart disease, diabetes, high blood pressure and high cholesterol.

Also, when a person has one of the diseases listed above, research has shown that if more physical activity is implemented that ultimately survival rates and quality of life rates are higher (American Heart Association, 2011, 2,3,4)

                                     

Facts about Physical Activity

• More than 60% of the adults in the United States do not engage in the recommended amount of activity. 
• About 25% of adults in the United States are not active at all (Doyle, 2000, 3).

What is the recommended about of physical activity?

• "Adults 18 and older need 30 minutes of physical activity on five or more days a week to be healthy; children and teens need 60 minutes of activity a day to maintain their health" (Department of Health and Human Services, 2008, 1).

Health Topic/Objectives

Health Topic:    Lack of Physical Activity

Objectives:

1. The learner will verbalize activities they can do to become more physically active and what the benefits are to being physically active after reading this blog.

2. The learner will be able to state the physiological changes to the body during physical activity (heart rate increase, breathing rate increase, sweating) after reading this blog.