Recent Changes

You lack the confidence to be physically active?
You don't have a place to exercise?
Can't afford the fancy equipment used the gyms?
Let's fix that!
goals for yourself.yourself (start small).
Monitor your progress.
Reinforce yourself.
Pedal a stationary cycle while watching TV.
Do housework and gardening while at home.
Park a little farther away from the grocery store each time.
Did you know that a can of soup can be used as a weight if you are working out at home?
"Movement is a medicine for creating change in a person's physical, emotional, and mental states." - Carol Welch
==

LIVE a healthy life
"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." -Plato
physical activity? [5,6]
Physical activity time activities. A few examples of physical activity are: Taking out the trash, cleaning the house, walking the dog.
{http://www.caaws.ca/e/photos/physical_activity.jpg}
is exercise? [5,6]
Exercise is includes repetitive bodybodily movements to physical fitness. A few examples of exercises are: 30 minutes on the treadmill, lifting weights, or doing the circuit at a gym.
{http://www.fitness-queen.biz/wp-content/uploads/2011/07/Physical-Activity-and-Sport-There-are-Two-Different-Things.jpg}
is enough? [5,7]
People ages 6 or older should engage in at least 30 minutes of physical activity each day (moderate to vigorous intensity) . This activity should be in addition to any routine activities of daily living, which are of light intensity. Examples of these types of activities are in the table below.
Effort Required [5]
Light Intensity Exercise
Moderate Intensity Exercise
Home repair (carpentry)
Home repair (painting)
How does age, sex, race, and education affect physical activity? [5,1]
The time spent engaging in physical activity decreases with age.
It is more likely for men to engage in physical activity, exercise, and sports than women.
Males also spend more time watching television/movies, playing video games, and using the computer.
For women, the more time they spend watching TV, the less likely it becomes for them to meet physical activity guidlines.
Mexican Americans, African Americans, and other ethnic minorities tend to be less active than white Americans.
Those who have higher levels of education participate in more physical activity during their leisure time.
Are you sitting too much? [4,3,1]Reducing Sedentary Behaviors
60% of adult's waking hours are spent sedentary.
70% of American adults are below the recommended physical activity level, due to sedentary or inactive behaviors.
Approximately 59% of college students perform no moderate physical activity or exercise on at least 3 days of the week.
Sedentary behaviors include reading, studying, watching TV, or using the computer.
High levels of TV time are likely to increase energy intake because of prompts from frequent commercials about food and beverages, and unlike for many other activities, the hands are free to eat during TV time.
High levels of TV time are associated with higher waist circumferences, adverse blood glucose and lipid profiles, and increased mortality rates.
Physically active adults, as contrasted with their sedentary counterparts, tend to be much more physically fit.
The risk of coronary heart disease increases as physical activity decreases.
{http://www.5elementproject.com/wp-content/uploads/2011/02/Fotolia_24884682_M.jpg}
WhyHow does age, sex, race, and education affect physical activity?
The time spent engaging in physical activity decreases with age.
It is more likely for men to engage in physical activity, exercise, and sports than women.
For women, the more time they spend watching TV, the less likely it becomes for them to meet physical activity guidlines.
African Americans and other ethnic minorities tend to be less active than white Americans.
Those who have higher levels of education participate in more physical activity during their leisure time.
So, why aren't you
You don't have enough time?
You have an injury?
You don't enjoy participating in physical activity?
You lack the confidence to be physically active?
You don't have a place to exercise?
fix that! [5,7]
Set goals for yourself.
Monitor your progress.
Pedal a stationary cycle while watching TV.
Do housework and gardening while at home.
Participate in sports.
Go for a brisk walk, take a jog, swim a few laps at a pool, or ride a bike.
This brochure will help you find more ways to become physically active in your daily life: Reducing Sedentary Behaviors
"Movement is a medicine for creating change in a person's physical, emotional, and mental states." - Carol Welch
A==
==
A few benefits exercising regularly.... [2]
Controls Weight. Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. As you see in the chart above, you don't need to set aside large chunks of time to exercise for weight-loss. If you can't do an actual workout, get more active throughout the day in simple ways by taking the stairs instead of the elevator or revving up your household chores.
many more illnesses that can
Improves Stamina. While exercising we are improving and training our bodies to use less energy and become more efficient for the same amount of work. The more we exercise, the more we are improving our conditioning levels which therefore means our heart rate and breathing rate return to resting levels much sooner from strenuous activity.
Strengthens & Tones. Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.
Helps lengthen your Life. According to a recent study, at least 15 minutes of exercise daily (92 minutes a week) can extend a person's life by 3 years. Exercising at very high levels reduce death from any cause by 14%. For each additional 15 minutes you add to your workout your risk if death decreases by 4%. People who exercise 30 minutes daily add 4 years to their life. This goes for all age groups, sexes, and those at risk of developing cardiovascular disease.
If you do not regularly engage in physical activity, you should begin by incorporating a few minutes of increased activity or exercise into your day.Watch this video to find out which type of exercise might be best for you!
Diet and Exercise [6]
AtExerciseAt least 30 shows what kindskind of nutrients
Nutrient
Primary Function Related to Physical Activity, Exercise, Sport, and Athletic Performance
-part of the structure of bone
-part of various compounds that regulate metabolism during rest and exercise
{http://www.sciencelearn.org.nz/var/sciencelearn/storage/images/contexts/food-function-and-structure/sci-media/images/selection-of-foods/368297-1-eng-NZ/Selection-of-foods_full_size_landscape.jpg}
References
1 Buckworth, Janet, and Claudio Nigg. "Physical Activity, Exercise, and Sedentary Behavior in College Students." Journal of Aerican College Health. 53.1 (2004): 28-33. Print.
2 Fletcher, Gerald, Gary Balady, Steven Blair, James Blumenthal, Carl Caspersen, Bernard Chaitman, Stephen Epstein, and Erika Sivarajan Froelicher. "Statement on
Exercise: Benefits and Recommendations for Physical Activity Programs for All Americans." American Heart Association. (1996): n. page. Print.
3 Matthews, Charles, Kong Chen, Patty Freedson, Maciej Buchowski, Bettina Beech, Russell Pate, and Richard Troiano. "Amount of Time Spent in Sedentary Behaviors in
the United States, 2003-2004." American Journal of Epidemiology. (2008): n. page. Print.
4 Owen, Neville, Genevieve Healy, Charles Matthews, and David Dunstan. "Too Much Sitting: The Population Health Science of Sedentary Behavior." Exercise and Sport Sciences
Reviews. (2010): 105-111. Print.
5 Pate, Russell, Michael Pratt, Steven Blair, William Haskell, Caroline Macera, Claude Bouchard, David Buchner, and Walter Ettinger. "Physical Activity and Public Health." Journal
of the American Medical Association. 273.5 (1995): 402-406. Print.
6 Potteiger, Jeffrey. ACSM's Introduction to Exercise Science. Baltimore, Philadelphia: LWW Publishers, 2011. Print.
7 "Reducing Sedentary Behaviors: Sitting Less and Moving More." American College of Sports Medicine. (2011): n. page. Print.
8 "Quotations About Exercise." Quote Garden. N.p., 15 Jan 2012. Web. 6 May 2012. <http://www.quotegarden.com/exercise.html>.

LIVE a healthy life
"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." -Plato
physical activity? 5,6[5,6]
Physical activity is "any bodily movement produced by skeletal muscles that results in energy expenditure." It is related to our daily living and how much we move at work, school, home, or during leisure time activities.
{http://www.caaws.ca/e/photos/physical_activity.jpg}
is exercise? 5,6[5,6]
Exercise is "a structured movement process that individuals consciously and voluntarily engage in." It typically includes repetitive body movements to improve or maintain physical fitness.
{http://www.fitness-queen.biz/wp-content/uploads/2011/07/Physical-Activity-and-Sport-There-are-Two-Different-Things.jpg}
is enough? 5,7[5,7]
People ages 6 or older should engage in at least 30 minutes of physical activity each day (moderate to vigorous intensity) . This activity should be in addition to any routine activities of daily living, which are of light intensity. Examples of these types of activities are in the table below.
Effort Required 5[5]
Light Intensity Exercise
Moderate Intensity Exercise
Home repair (carpentry)
Home repair (painting)
physical activity? 5,1[5,1]
The time spent engaging in physical activity decreases with age.
It is more likely for men to engage in physical activity, exercise, and sports than women.
Mexican Americans, African Americans, and other ethnic minorities tend to be less active than white Americans.
Those who have higher levels of education participate in more physical activity during their leisure time.
too much? 4,3,1[4,3,1]
60% of adult's waking hours are spent sedentary.
70% of American adults are below the recommended physical activity level, due to sedentary or inactive behaviors.
Why aren't you active enough?
You don't have enough time?
You have an injury?
You don't enjoy participating in physical activity?
You lack the confidence to be physically active?
You don't have a place to exercise?
fix that! 5,7[5,7]
Set goals for yourself.
Monitor your progress.
This brochure will help you find more ways to become physically active in your daily life: Reducing Sedentary Behaviors
"Movement is a medicine for creating change in a person's physical, emotional, and mental states." - Carol Welch
exercising regularly.... 2[2]
Controls Weight. Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. As you see in the chart above, you don't need to set aside large chunks of time to exercise for weight-loss. If you can't do an actual workout, get more active throughout the day in simple ways by taking the stairs instead of the elevator or revving up your household chores.
It helps prevent diseases. Exercise reduces the risk of heart disease, cancer, high blood pressure, diabetes and many more illnesses that can lead to death when you're older.
Helps lengthen your Life. According to a recent study, at least 15 minutes of exercise daily (92 minutes a week) can extend a person's life by 3 years. Exercising at very high levels reduce death from any cause by 14%. For each additional 15 minutes you add to your workout your risk if death decreases by 4%. People who exercise 30 minutes daily add 4 years to their life. This goes for all age groups, sexes, and those at risk of developing cardiovascular disease.
If you do not regularly engage in physical activity, you should begin by incorporating a few minutes of increased activity or exercise into your day.Watch this video to find out which type of exercise might be best for you!
and Exercise 6At[6]
At least 30
Nutrient
Primary Function Related to Physical Activity, Exercise, Sport, and Athletic Performance

Males also spend more time watching television/movies, playing video games, and using the computer.
For women, the more time they spend watching TV, the less likely it becomes for them to meet physical activity guidlines.
African AmericansMexican Americans, African Americans, and other
Those who have higher levels of education participate in more physical activity during their leisure time.
Are you sitting too much? 4,3,1

{http://www.caaws.ca/e/photos/physical_activity.jpg}
What is exercise? 5,6
includes repetitive bodilybody movements to
{http://www.fitness-queen.biz/wp-content/uploads/2011/07/Physical-Activity-and-Sport-There-are-Two-Different-Things.jpg}
How much physical activity is enough? 5,7
Helps lengthen your Life. According to a recent study, at least 15 minutes of exercise daily (92 minutes a week) can extend a person's life by 3 years. Exercising at very high levels reduce death from any cause by 14%. For each additional 15 minutes you add to your workout your risk if death decreases by 4%. People who exercise 30 minutes daily add 4 years to their life. This goes for all age groups, sexes, and those at risk of developing cardiovascular disease.
If you do not regularly engage in physical activity, you should begin by incorporating a few minutes of increased activity or exercise into your day.Watch this video to find out which type of exercise might be best for you!
and Exercise 6
At6At least 30
Nutrient
Primary Function Related to Physical Activity, Exercise, Sport, and Athletic Performance
6 Potteiger, Jeffrey. ACSM's Introduction to Exercise Science. Baltimore, Philadelphia: LWW Publishers, 2011. Print.
7 "Reducing Sedentary Behaviors: Sitting Less and Moving More." American College of Sports Medicine. (2011): n. page. Print.
8 "Quotations About Exercise." Quote Garden. N.p., 15 Jan 2012. Web. 6 May 2012. <http://www.quotegarden.com/exercise.html>.

A few benefits of physical activity & exercising regularly.... 2
Controls Weight. Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. As you see in the chart above, you don't need to set aside large chunks of time to exercise for weight-loss. If you can't do an actual workout, get more active throughout the day in simple ways by taking the stairs instead of the elevator or revving up your household chores.
many more illnesses that can
Improves Stamina. While exercising we are improving and training our bodies to use less energy and become more efficient for the same amount of work. The more we exercise, the more we are improving our conditioning levels which therefore means our heart rate and breathing rate return to resting levels much sooner from strenuous activity.
Strengthens & Tones. Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.
If you do not regularly engage in physical activity, you should begin by incorporating a few minutes of increased activity or exercise into your day.Watch this video to find out which type of exercise might be best for you!
Diet and Exercise 6
shows what kindkinds of nutrients
Nutrient
Primary Function Related to Physical Activity, Exercise, Sport, and Athletic Performance
-part of the structure of bone
-part of various compounds that regulate metabolism during rest and exercise
{http://www.sciencelearn.org.nz/var/sciencelearn/storage/images/contexts/food-function-and-structure/sci-media/images/selection-of-foods/368297-1-eng-NZ/Selection-of-foods_full_size_landscape.jpg}
References
1 Buckworth, Janet, and Claudio Nigg. "Physical Activity, Exercise, and Sedentary Behavior in College Students." Journal of Aerican College Health. 53.1 (2004): 28-33. Print.

Home repair (carpentry)
Home repair (painting)
How to Exercise in Your Daily Life
How does age, sex, race, and education affect physical activity? 5,1
The time spent engaging in physical activity decreases with age.
Go for a brisk walk, take a jog, swim a few laps at a pool, or ride a bike.
This brochure will help you find more ways to become physically active in your daily life: Reducing Sedentary Behaviors
Improve Your Day, Enjoy Your Life
"Movement is a medicine for creating change in a person's physical, emotional, and mental states." - Carol Welch
A few benefits of physical activity & exercising regularly.... 2
Helps lengthen your Life. According to a recent study, at least 15 minutes of exercise daily (92 minutes a week) can extend a person's life by 3 years. Exercising at very high levels reduce death from any cause by 14%. For each additional 15 minutes you add to your workout your risk if death decreases by 4%. People who exercise 30 minutes daily add 4 years to their life. This goes for all age groups, sexes, and those at risk of developing cardiovascular disease.
If you do not regularly engage in physical activity, you should begin by incorporating a few minutes of increased activity or exercise into your day.Watch this video to find out which type of exercise might be best for you!
and Exercise 6At6
At least 30
Nutrient
Primary Function Related to Physical Activity, Exercise, Sport, and Athletic Performance

Physically active adults, as contrasted with their sedentary counterparts, tend to be much more physically fit.
The risk of coronary heart disease increases as physical activity decreases.
So, why{http://www.5elementproject.com/wp-content/uploads/2011/02/Fotolia_24884682_M.jpg}
Why aren't you
You don't have enough time?
You have an injury?
Pedal a stationary cycle while watching TV.
Do housework and gardening while at home.
Participate in sports.
Go for a brisk walk, take a jog, swim a few laps at a pool, or ride a bike.
This brochure will help you find more ways to become physically active in your daily life: Reducing Sedentary Behaviors
Improve Your Day, Enjoy Your Life
"Movement is a medicine for creating change in a person's physical, emotional, and mental states." - Carol Welch

Home repair (carpentry)
Home repair (painting)
How to Exercise in Your Daily Life
How does age, sex, race, and education affect physical activity? 5,1
The time spent engaging in physical activity decreases with age.
Pedal a stationary cycle while watching TV.
Do housework and gardening while at home.
Improve Your Day, Enjoy Your Life
"Movement is a medicine for creating change in a person's physical, emotional, and mental states." - Carol Welch
A few benefits of physical activity & exercising regularly.... 2
Helps lengthen your Life. According to a recent study, at least 15 minutes of exercise daily (92 minutes a week) can extend a person's life by 3 years. Exercising at very high levels reduce death from any cause by 14%. For each additional 15 minutes you add to your workout your risk if death decreases by 4%. People who exercise 30 minutes daily add 4 years to their life. This goes for all age groups, sexes, and those at risk of developing cardiovascular disease.
If you do not regularly engage in physical activity, you should begin by incorporating a few minutes of increased activity or exercise into your day.Watch this video to find out which type of exercise might be best for you!
and Exercise 6
At6At least 30
Nutrient
Primary Function Related to Physical Activity, Exercise, Sport, and Athletic Performance

LIVE a healthy life
"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." -Plato
physical activity? 5,6
Physical activity is "any bodily movement produced by skeletal muscles that results in energy expenditure." It is related to our daily living and how much we move at work, school, home, or during leisure time activities.
{http://www.caaws.ca/e/photos/physical_activity.jpg}
is exercise? 5,6
Exercise is "a structured movement process that individuals consciously and voluntarily engage in." It typically includes repetitive bodily movements to improve or maintain physical fitness.
{http://www.fitness-queen.biz/wp-content/uploads/2011/07/Physical-Activity-and-Sport-There-are-Two-Different-Things.jpg}
is enough? 5,7
People ages 6 or older should engage in at least 30 minutes of physical activity each day (moderate to vigorous intensity) . This activity should be in addition to any routine activities of daily living, which are of light intensity. Examples of these types of activities are in the table below.
Effort Required 5
Light Intensity Exercise
Moderate Intensity Exercise
Home repair (carpentry)
Home repair (painting)
Reducing Sedentary BehaviorsHow does age, sex, race, and education affect physical activity? 5,1
The time spent engaging in physical activity decreases with age.
It is more likely for men to engage in physical activity, exercise, and sports than women.
Males also spend more time watching television/movies, playing video games, and using the computer.
For women, the more time they spend watching TV, the less likely it becomes for them to meet physical activity guidlines.
African Americans and other ethnic minorities tend to be less active than white Americans.
Those who have higher levels of education participate in more physical activity during their leisure time.
Are you sitting too much? 4,3,1
60% of adult's waking hours are spent sedentary.
70% of American adults are below the recommended physical activity level, due to sedentary or inactive behaviors.
Approximately 59% of college students perform no moderate physical activity or exercise on at least 3 days of the week.
Sedentary behaviors include reading, studying, watching TV, or using the computer.
High levels of TV time are likely to increase energy intake because of prompts from frequent commercials about food and beverages, and unlike for many other activities, the hands are free to eat during TV time.
High levels of TV time are associated with higher waist circumferences, adverse blood glucose and lipid profiles, and increased mortality rates.
Physically active adults, as contrasted with their sedentary counterparts, tend to be much more physically fit.
The risk of coronary heart disease increases as physical activity decreases.
How does age, sex, race, and education affect physical activity?
The time spent engaging in physical activity decreases with age.
It is more likely for men to engage in physical activity, exercise, and sports than women.
For women, the more time they spend watching TV, the less likely it becomes for them to meet physical activity guidlines.
African Americans and other ethnic minorities tend to be less active than white Americans.
Those who have higher levels of education participate in more physical activity during their leisure time.
So, why aren't you active enough?
You don't have enough time?
You lack the confidence to be physically active?
You don't have a place to exercise?
fix that! 5,7
Set goals for yourself.
Monitor your progress.
Do housework and gardening while at home.
"Movement is a medicine for creating change in a person's physical, emotional, and mental states." - Carol Welch
==
==
AA few benefits exercising regularly.... 2
Controls Weight. Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. As you see in the chart above, you don't need to set aside large chunks of time to exercise for weight-loss. If you can't do an actual workout, get more active throughout the day in simple ways by taking the stairs instead of the elevator or revving up your household chores.
It helps prevent diseases. Exercise reduces the risk of heart disease, cancer, high blood pressure, diabetes and many more that can lead to death when you're older.
Improves mood. Hard tests? Lots of homework? If you're stressed and need to blow off some steam, exercise may be just what you need. A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
Helps lengthen your Life. According to a recent study, at least 15 minutes of exercise daily (92 minutes a week) can extend a person's life by 3 years. Exercising at very high levels reduce death from any cause by 14%. For each additional 15 minutes you add to your workout your risk if death decreases by 4%. People who exercise 30 minutes daily add 4 years to their life. This goes for all age groups, sexes, and those at risk of developing cardiovascular disease.
into your day.
Watchday.Watch this video and Exercise 6
At least 30 minutes of exercise plus a sound diet are needed to promote a healthy lifestyle. The following graph is from the American College of Sports Medicine and shows what kind of nutrients people need and what the main benefits are for each nutrient:
Nutrient
-part of the structure of bone
-part of various compounds that regulate metabolism during rest and exercise
References
1 Buckworth, Janet, and Claudio Nigg. "Physical Activity, Exercise, and Sedentary Behavior in College Students." Journal of Aerican College Health. 53.1 (2004): 28-33. Print.
2 Fletcher, Gerald, Gary Balady, Steven Blair, James Blumenthal, Carl Caspersen, Bernard Chaitman, Stephen Epstein, and Erika Sivarajan Froelicher. "Statement on
Exercise: Benefits and Recommendations for Physical Activity Programs for All Americans." American Heart Association. (1996): n. page. Print.
3 Matthews, Charles, Kong Chen, Patty Freedson, Maciej Buchowski, Bettina Beech, Russell Pate, and Richard Troiano. "Amount of Time Spent in Sedentary Behaviors in
the United States, 2003-2004." American Journal of Epidemiology. (2008): n. page. Print.
4 Owen, Neville, Genevieve Healy, Charles Matthews, and David Dunstan. "Too Much Sitting: The Population Health Science of Sedentary Behavior." Exercise and Sport Sciences
Reviews. (2010): 105-111. Print.
5 Pate, Russell, Michael Pratt, Steven Blair, William Haskell, Caroline Macera, Claude Bouchard, David Buchner, and Walter Ettinger. "Physical Activity and Public Health." Journal
of the American Medical Association. 273.5 (1995): 402-406. Print.
6 Potteiger, Jeffrey. ACSM's Introduction to Exercise Science. Baltimore, Philadelphia: LWW Publishers, 2011. Print.
7 "Reducing Sedentary Behaviors: Sitting Less and Moving More." American College of Sports Medicine. (2011): n. page. Print.