WHAT IS PHYSICAL ACTIVITY?

                                              HOW MUCH ACTIVITY SHOULD YOU GET?


 Today, approximately 1 in 3 adults and 1 in 6 children and adolescents are obese. "The majority of adults (81.6%) and adolescents (81.8%) do not get the recommended amount of physical activity."(Weinberg & Gould, 2011).

What is Physical Activity?      It is any bodily movement produced by skeletal muscles that requires energy expenditure. "Approximately 75% of the nation is sedentary" (Weinberg & Gould, 2011). In 2008, overall medical care costs related to obesity for U.S. adults were estimated to be as high as $147 billion (CDC, 2011).

     The recommended amount of physical activity is 150 minutes a week of

moderate physical activity or 75 minutes a week of vigorous physical activity (Weinberg & Gould, 2011).

Internal Motivation:                 The first step of getting healthy is the desire to get healthy. People

motivate themselves for different reasons, but those who do tend to be

more competent and self-determined.


There are key qualities for those whom are intrinsically motivated:(Weinberg & Gould, 2011)


  Knowledge - The pleasure and satisfaction of learning something new.

  Accomplishment - Creating something or mastering difficult skills.   Stimulation - Fun, excitement, and esthetic pleasure.





   SELF-DISCIPLINE is the ability to control one’s mind, encompassing one’s perceptions, thoughts, and emotions. So much of one’s unhappiness stems from how one interprets a situation. Through self-discipline one is able to ELIMINATE  one’s cognitive distortions, allowing one to live a healthier, HAPPIER LIFESTYLE. Self-discipline can help an individual understand other viewpoints better, develop deeper, more long lasting relationships, and have a HIGHER SELF-ESTEEM. Physical activity has been associated with decreasing one’s symptoms of anxiety and depression (common disorders associated with low self-esteem and worth). "Through physical activity, one is working not only towards a healthy body, but a HEALTHY MIND as well." (Van Warmerdam, 2006) 


Health Benefits of Physical Activity:

    Including physical activity into your daily life will help you LIVE a long and HEALTHY life.   "PHYSICAL ACTIVITY can help control weight, reduce risk for many diseases, strengthen your bones and         muscles, IMPROVE your mental health, and INCREASE your chances of living longer." (CDC, 2011) 



(Weinberg & Gould, 2011)

Other ways to help improve your health: (Office of the Surgeon General, 2010)                                                                                

-drink more WATER


-choosing LOW-FAT or NON-DAIRY


-EAT HEALTHY more fruits, veggies, whole grains, and lean protein


- eat  TRANS-FAT sparingly


Steps to live by to improve your health:

(Weinberg & Gould, 2011)

1. Get EDUCATED on health

2. Find a SUPPORT system

3. Create a PLAN of action (self-set, flexible, time based, short-term and long-term goals)

4. Choose ENJOYABLE activities

5. REINFORCEMENT (reward yourself for achieving goals)

6. PLAN AHEAD for relapses

General activities to increase physical activity:

Walking    Running        Biking

Hiking     Swimming       Boxing

Basketball   Soccer        Football

Yoga          Pilates        Zumba