PRACTICAL4

Physical Activity: 

Physical Activity Regular physical activity can help you feel better because it: Boosts energy Helps you cope with stress Improves self-image Increases resistance to fatigue Helps counter anxiety and depression Helps you relax and feel less tense Improves your ability to fall asleep and sleep well Provides an easy way to share time with friends or family and an opportunity to meet new friends

Physical Activity: 

Physical Activity Regular physical activity can help you look better because it: Tones muscles Burns off calories to help lose extra pounds or to help you stay at your desirable weight--each pound requires you to burn off 3,500 more calories than you take in Helps control your appetite

Calories Burned During Physical Activities: 

Activity Calories Burned in an Hour Man Woman Light Activity: 300 240 Cleaning house Office work Playing baseball Playing golf Moderate Activity: 460 370 Walking briskly (3.5 mph) Gardening Cycling (5.5 mph) Dancing Playing basketball Calories Burned During Physical Activities Dietary Guidelines for Americans, USDA,DHHS, 3rd edition, 1990 (adapted from McArdle et al., “Exercise Physiology,” 1986).

Calories Burned During Physical Activities : 

Activity Calories Burned in an Hour Man Woman Strenuous Activity: 730 580 Jogging (9 min/mile) Playing football Swimming Very Strenuous Activity: 920 740 Running (7 min/mile) Racquetball Skiing Calories Burned During Physical Activities Dietary Guidelines for Americans, USDA,DHHS, 3rd edition, 1990 (adapted from McArdle et al., “Exercise Physiology,” 1986).

Examples of moderate amounts of physical activity: 

Examples of moderate amounts of physical activity Common Chores Washing and waxing a car for 45-60 min. Washing windows or floors for 45-60 min. Gardening for 30-45 min. Wheeling self in wheelchair 30-40 min. Pushing a stroller 1½ miles in 30 min. Raking leaves for 30 min. Walking 2 miles in 30 min. (15 min/mile) Shoveling snow for 15 min. Stairwalking for 15 min.

Examples of moderate amounts of physical activity: 

Examples of moderate amounts of physical activity Sporting Activities Playing volleyball for 45-60 min. Playing touch football for 45-60 min. Walking 1¾ miles in 35 min. (20 min/mile) Basketball (shooting baskets) for 30 min. Bicycling 5 miles in 30 min. Water aerobics for 30 min. Swimming Laps for 20 min. Basketball (playing game) for 15-20 min. Bicycling 4 miles in 15 min. Jumping rope for 15 min. Running 1½ miles in 15 min. (10 min/mile) Dancing fast (social) for 30 min.