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What is physical activity?
Definition:
• Any movement of the body that
uses energy- activities range
from walking to lifting weights to
playing sports.
#1
#2
2016
27.9%
of adolescents were physically active at least 60
minutes per day on all 7 days in the past week.
#3
Inactivity
• U.S. children’s
activity level
decreases
significantly when
they become
teenagers
• Why do you think?
#4
Motivating Teens to Be Active
Teens face many new social and academic pressures in
addition to dealing with emotional and physical changes.
Studies show that teens on average spend more than
7½ hours a day on various media, including watching TV,
listening to music, surfing online, and playing video games. So
it's no surprise that they can't seem to find the time to
exercise or that parents can't motivate them to be active.
Quick Facts
The number of overweight teens in America is
increasing
because they don’t get enough exercise.
Overweight teens are more likely to be
overweight adults, which makes them more likely
to develop heart disease and high blood
pressure.
Teens who are physically active have higher
self-esteem and experience less anxiety and
depression than inactive youth.
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Benefits of Physical
Activity??
Social
•
•
•
•
Meet new people
Work as a team
Support friends
Share goals w/
others
Physical
#6
Mental/Emotional
• Strengthen heart &
lungs
• Strengthen bones
& muscles
•
• Manage weight
• Increase strength •
& stamina
• Improve balance &
coordination
• Improve sleep
• Lower disease risk
• Enhance selfesteem
• Reduce stress
Relieves depression
symptoms
releases endorphins,
which create feelings
of happiness
Types of Physical
Activity
•
•
•
•
Aerobic activities
Muscle strengthening
Bone strengthening
Balance & stretching activities
Aerobic Activities
What is it?
Aerobic activity gets your heart pumping and makes you
breathe harder. It usually gets your whole body moving.
How often?
Every day! Most of your 60 minutes of activity should be
aerobic.
Why should I?
* Aerobic activity makes your heart and lungs strong.
* It boosts your mood.
* It helps prevent certain diseases, including the most
common type of diabetes.
* It may even help you live longer.
#6
Example Aerobic
Activities
cheerleading
jumping rope
soccer
biking
tennis
volleyball
gymnastics
swimming
Muscle-Strengthening
What is it?
Muscle-strengthening activities make muscles do
more work than usual, which makes them stronger.
How often?
At least three days each week (as part of your 60
minutes of activity each day).
Why should I?
* Strong muscles make it easier to do daily tasks.
* They help prevent injuries & help balance.
* And they burn more calories, so they help you
maintain a healthy weight.
Example
Muscle-Strengthening
Lifting
weights
rock climbing
sit-ups
Bone-Strengthening
What is it?
Bone-strengthening activities push on your bones
to make them grow and get strong. Weightbearing physical activity causes new bone tissue to
form, and this makes bones stronger.
How often?
At least three days each week (as part of your 60
minutes of activity each day).
Why should I?
Your body builds the most bone during your
childhood and teenage years. Strong bones help
protect against osteoporosis.
Example
Bone-Strengthening
gymnastics
basketball
Balance and Stretching
Activities
What is it?
Activities that enhance physical stability and
flexibility
Why should I?
* Without flexibility, the muscles and joints would
grow stiff and movement would be limited.
* Helps reduce the risk of injuries
* Best to do stretching when you are warmed up
Example
Stretching/Balance
gymnastics
Let’s try some!
BALANCE EXERCISE
1. Start with feet hip-width
apart with weight equally
distributed on both legs.
2. Put hands on your hips to
help balance and hold your
stomach in tight.
3. Left your leg off the floor
and bend it back at the
knee. Hold for 30
seconds.
BALANCE EXERCISE
BALANCE EXERCISE
STRETCHING
EXERCISE
STRETCHING
EXERCISE
STRETCHING
EXERCISE
Intensity of Physical
Activity
#8-9
• Intensity- how activity affects
breathing and heart rate
– Low-intensity
• Walking leisurely or light housework
– Moderate-intensity
• Skateboarding, walking briskly, bicycling,
gardening, hiking
– Vigorous-intensity
• Soccer, jogging, basketball, mountain biking,
swimming laps, aerobics, dancing…
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Rule of Thumb
• Talk test- simple way to measure
intensity
– Moderate-intensity: you can talk, but not
sing, during activity
– Vigorous-intensity: you will not be able
to say more than a few words without
pausing for a breath.
Warm up & Cool Down
Warming up may help prepare your body for aerobic
activity. A warm up gradually revs up your cardiovascular
system, increases blood flow to your muscles and raises
your body temperature. Warming up may also help reduce
muscle soreness and lessen your risk of injury.
Cooling down after your workout allows for a gradual
recovery of heart rate and blood pressure. This can
prevent dizziness or fainting.
How much do I need?
#11 - 13
• Teens need 1 hour (60 minutes) or more
of physical activity every day
– Most should be either moderate- or vigorousintensity aerobic physical activity
– Vigorous-intensity activity on at least 3 days
per week
– Muscle-strengthening and bonestrengthening activity on at least 3 days per
week
But I don’t like to
exercise!
#14
• Some activity is better than none!
• Choose activities that you enjoy and will do
regularly
• Walk more: get off the bus a few stops early,
park farther from the entrance in parking lots
• Walk up stairs instead of taking the elevator or
escalator
• Find friends or family to join you: dance,
basketball, bike, walk, jog, jump rope…
Why is Proper Hydration
Important?
• Your body is 60-70% water
• Functions of water in the body
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–
–
–
–
Regulates body temperature
Provides nutrients to organs
Transports oxygen to cells
Removes wastes
Protects joints and organs
• Need to replace fluid lost through
perspiration, urination, bowel movements,
breathing, etc.
Hydration
• When you are physically active, it is even
more important to stay hydrated.
• The best way to stay well-hydrated for
exercise is to drink:
– Before
– During
– After
Remember! Drink regardless of
whether you are thirsty or not!
Balance your day with
food and play!
QUESTIONS???
Project Sponsors
• USDA project funded
through the Supplemental
Nutrition Assistance
Program (SNAP)
• School District of
Philadelphia
• Department of Nutrition
Sciences, Drexel
University