PROJECT
H
ealthy
E
L
P
ating
ifestyles
hysical Activity
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Module 2
Physical Activity
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Target
Audience
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Purpose
To provide an intergenerational approach to Health and Wellness for the
African American community using the Project H.E.L.P principles:
H
ealthy
E
L
P
ating
ifestyles
hysical 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
Personal Responsibility + Community
Responsibility = PROJECT H.E.L.P
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Project H. E.L.P’s
approach to health
and wellness includes
the entire family
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Project H.E.L.P
Program Components
Chronic Disease
Prevention
Physical
Activity
Healthy
Eating
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Program Objectives
Increase 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 Intensity
Relative 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 vigorousintensity 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 Intensity
The amount of energy used by the body per
minute of activity. The table below lists
examples of activities classified as moderateintensity 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 day
5 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 wellbeing;
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
Weekdays
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Disparities in a Physically Inactive
Environment
Low-income communities and communities of color report:
Limited access to Green space;
Society
Limited access to recreational facilities;
Built
Environment
Unequal access to health care;
Poor environmental conditions;
Natural
Environment
Behavior
Lack of knowledge
Limited physical activity in schools
Quality of Life
Individual behaviors
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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.
And Remember to Have Fun While Being Active!
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Ways to Promote Physical Activity
Change 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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