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Get “UP” and Go Walk & Talks Get “UP” and Go Walk & Talks Which is the largest muscle in your body? Why is outdoor activity so important? Urban Poling is a great outdoor activity! Outdoor activities are fun and help keep us healthy and connected with nature! It is not only good for our bodies, but also our minds; we can learn about science and nature. Being active outside also helps us relax and balance our senses. The gluteus maximus (your bottom!) is the largest muscle in the human body. It is large and powerful because it has the job of keeping the trunk of the body in an erect (upright) posture. It is the chief antigravity muscle that aids in walking up stairs. Urban Poling improves both gluteus maximus activation and posture! Get “UP” and Go Walk & Talks Get “UP” and Go Walk & Talks Why are strong abdominal muscles important? Why is good posture important? • Keeping your abdominal muscles strong is more important than just having a “six-pack” or washboard abs – your core muscles, which also include the lower back, hip flexors, rotators and gluteals. These muscles keep your body stable and upright, allowing you to sit and stand, even protect you from injury(!), among other benefits. Did you know that with urban poling you work your abdominal muscles every time you plant the pole? • • • Boosts Self Confidence (look at each other and try slumping shoulders vs. hold out your Urban poles and stand with straight backs – how does perception change for both the person and from the on-lookers perspective? Improves Circulation & Breathing Helps in Digestion Correct Alignment of muscles, joints & spine Get “UP” and Go Walk & Talks What is circulation? Circulation describes the process of blood moving from the heart (the pump), out to the rest of the body. When you are urban poling, for example, all of the muscles that are active are being supplied with extra blood, delivering nutrients and oxygen. Get “UP” and Go Walk & Talks What is the largest arm muscle? The tricep muscle, which runs along the back of the arm from the elbow to the shoulder, is the largest muscle in our arms! Urban poling provides an excellent workout for the triceps! Get “UP” and Go Walk & Talks What does physical activity, like urban poling, do for the body? • • • • • • Controls Weight Helps Prevent Diseases Boosts Energy Promotes Better Sleep Improves Mood Can Be Fun / Helps Unwind Get “UP” and Go Walk & Talks What is the most important muscle in the leg for movement? The quadriceps muscle, comprised of four (quad) muscles which make up the front “thigh” play the most important role in movement of our legs. This movement of extension, is what allows us to walk and move. Get “UP” and Go Walk & Talks Get “UP” and Go Walk & Talks What everyone should do before performing a moderate/high intensity activity? Before performing a moderate/high intensity activity you should first warm up. Get “UP” and Go Walk & Talks How many bones can be found in our body? The human skeleton of an adult is made up of 206 bones. When you are urban poling you are providing resistance not only to your muscles, but bones as well, and this is great for keeping healthy bone density throughout life. Being physically active can help you avoid gaining too much of ___________. Being physically active can help you avoid gaining too much body fat (also called adipose tissue). Get “UP” and Go Walk & Talks What are some risks related to physical inactivity? • High blood pressure leading to many cardiovascular diseases • Obesity • Type 2 diabetes • Osteoporosis Get “UP” and Go Walk & Talks Get “UP” and Go Walk & Talks What are some benefits of performing a warm up? • Increased heart rate & blood flow • Joint lubrication • Mental preparation • Increased core temperature Can you think of any other ones? Get “UP” and Go Walk & Talks Why should we drink plenty of water when exercising? Drinking plenty of water is a good way to hydrate your body before any form of exercise. It will reduce fatigue, improves quality of a workout and increases your level of satisfaction! What are some benefits of performing a cool down? • • • Lower risk of Delayed Onset of Muscle Soreness (muscle pain 24h after the workout) Allows the heart rate to return to resting values Lower adrenaline levels in the blood Get “UP” and Go Walk & Talks Being physically active does not only mean going to the gym. What are some other ways you can be active? Skating • Biking • Urban Poling • Swimming What are your favorite activities? • Get “UP” and Go Walk & Talks What is a sedentary behaviour? Sedentary behavior refers to any activity characterized by low energy expenditure. Urban poling on the other hand is a very active behaviour, as it uses high levels of energy! Get “UP” and Go Walk & Talks Explain how being physically active allows you to interact with others? Exercising in a social setting increases your motivation to participate in physical activities. As you participate more, you’ll be inspired to keep it up! Activities like urban poling are fun to do as a group, you can walk and talk or even sing as you go! Get “UP” and Go Walk & Talks What are some examples of sedentary behavior? Some examples include: • sitting, • lying down, • watching TV • playing video games Get “UP” and Go Walk & Talks What is BMI? BMI stands form Body Mass Index and is measured using your weight and height. Together with waist circumference, BMI is used to asses potential health risks. Get “UP” and Go Walk & Talks Which of these is an example of a moderate physical activity: watching TV or gardening? Gardening is an example of a moderate physical activity. Can you think of any other examples? Get “UP” and Go Walk & Talks How big is your heart? Your heart is just a little bigger than the size of your closed fist. Did you know, activities such as urban poling helps to keep your heart strong and healthy. Get “UP” and Go Walk & Talks When you are exercising does your heart beat slower or faster than when you are resting? The heart beats faster when our body is active than when we are resting. For example, when you are urban poling you can feel your heart beating much faster than when you are sitting quietly reading a book. Get “UP” and Go Walk & Talks Which activity is a form of exercise? A. Urban Poling B. Swimming C. Biking D. All of the above Get “UP” and Go Walk & Talks Get “UP” and Go Walk & Talks Which part of the body helps us to walk? Why is physical activity important? Our lower limbs which include our legs, feet and even toes! Using urban poles gives us 4 points on the ground; 2 feet and 2 poles! It is important because it helps us keep our body and mind healthy! Get “UP” and Go Walk & Talks Get “UP” and Go Walk & Talks Where is your funny bone? The “funny bone” is not a one at all! In fact, it is a nerve that runs just under your skin in each elbow. How many muscles do we use when we smile? 30! Get “UP” and Go Walk & Talks Get “UP” and Go Walk & Talks Can you try to kiss your own elbow? Is playing outside with your friends exercise? If you tried and failed… Do not worry! This is normal. (Normally), this is not anatomically possible! Yes, any time you are moving and being active is good for your body and mind! Get “UP” and Go Walk & Talks Which is the largest bone in the body? The femur (thigh bone) is the biggest bone in the body. Get “UP” and Go Walk & Talks How long does food stay in your stomach? Usually 2 – 4 hours! So it is better not to do heavy exercise right after a very big meal. Get “UP” and Go Walk & Talks Did you know? It is impossible to sneeze with your eyes open! Exercising regularly will help boost your immune system so that you won’t get sick as often! Get “UP” and Go Walk & Talks Did you know? Just like your fingerprint, every person has a unique tongue print! And that is the one muscle, that unless you are talking, you are not using, even when urban poling! Get “UP” and Go Walk & Talks Did you know? If you where to stretch out the human lung, the surface area is equal to a tennis court! Get “UP” and Go Walk & Talks Did you know? Your ears and nose never stop growing! Get “UP” and Go Walk & Talks Did you know? The average human will shed 40 lb or just over 18 kg of skin in a lifetime! Get “UP” and Go Walk & Talks Did you know? About 75% of your “poop” is made of water. The rest of it consists of undigested plant fibers and germs! Get “UP” and Go Walk & Talks Did you know? Your nose makes about a cup of “snot” each day, and more when you are sick! Regular urban poling, will help boost your immune system so that you will not get sick as often! Get “UP” and Go Walk & Talks Did you know? The average person loses about 80-100 hairs each day! Sources of fun facts: www.DrLenKravitz.com www.yucky.discovery.com I Wonder Why I Blink, by Brigid Avison 1001 Facts About the Human Body, by Backpack Books Provided by Dr. Agnes Coutinho And other 11