LETS MOVE LA

PHYSICAL ACTIVITY

It is important to be physically active on a daily basis.
Being physically active will:

Reduce your risk of type 2 diabetes, heart disease, stroke, obesity, childhood obesity, and certain types of cancer
Give you more energy
Make you look and feel great
Lower stress and help you relax
Help you get to and keep a healthy body weight

Children and teens need 60 minutes a day of active and vigorous physical activity. On average, a child spends up to 7 hours daily on TV, computers, cell phones, and video games. This level of inactivity is a major factor that contributes to the childhood obesity epidemic our community is facing. It is our job to keep our children healthy. Encourage your children to exercise the recommended daily 60 minutes.

Take charge and lead by example! After all, children do as adults do, not as adults say. Adults need at least 150 minutes a week (about 30 minutes a day) of moderate-intensity physical activity or 75 minutes a week of vigorous-intensity physical activity.

Note that your workout can be broken out throughout the day. You can do 10 minutes in the morning, take the stairs at work throughout the day, walk for 10-15 min during your lunch break, and walk after dinner.

What is Moderate-intensity physical activity?
Moderate-intensity physical activity will make your heart beat faster and will most likely make you break a sweat.

How do you know when you are engaging in moderate-intensity physical activity? Do the talk test. Try having a conversation. During these activities you will be able to carry on a conversation. Now try to singing. You will notice that you can’t, this is due to an increased breathing rate.

Common household chores can count towards a form of physical activity. The following are examples of moderate-intensity physical activities:

Washing and waxing a car for 45–60 minute
Washing windows or floors for 45–60 minutes
Gardening for 30–45 minutes
Wheeling self in wheelchair for 30–40 minutes
Pushing a stroller 1.5 miles in 30 minutes
Raking leaves for 30 minutes
Walking 2 miles in 30 minutes (15 min/mile)
Stair walking for 15 minutes

What is Vigorous-intensity physical activity?
Vigorous intensity physical activities will get your heart beating fast and will make you breathe hard.

How do you know when you are engaging in moderate-intensity physical activity? Again, do the talk test. Try to carry on a conversation. You will find that you can’t. You will only be able to speak in short phrases and will breathe heavy.

The following are examples of vigorous-intensity physical activities:

Playing volleyball for 45–60 minutes
Playing touch football for 45 minutes
Walking 1.75 miles in 35 minutes (20 min/mile)
Basketball (shooting baskets) for 30 minutes
Bicycling 5 miles in 30 minutes
Dancing fast (social) for 30 minutes
Water aerobics for 30 minutes
Swimming laps for 20 minutes
Basketball (playing game) for 15–20 minutes
Bicycling 4 miles in 15 minutes
Jumping rope for 15 minutes
Running 1.5 miles in 15 minutes (10 min/mile)

Are you ready to accept the challenge?

President Obama and the Presidential Council on Fitness and Sports has launched
the Presidential Active Lifestyle Challenge.

It’s simple and good for you – and you can earn your award in less than two months!
What are you waiting for?