Physical activity

PHYSICAL ACTIVITY

PHYSICAL ACTIVITY

The body uses energy in three main ways: - during rest - basal metabolic rate (it consumes most of our energy - 60% -

of total energy expenditure),

to break down food,

to perform physical activity.

PHYSICAL ACTIVITY

Physical activity helps to improve overall health and can help maintain a healthy body weight. Physical activity refers to all movement and includes popular activities such as walking, cycling, play, sports and dance. Most age groups are advised to do at least 150-300 minutes of moderate-intensity aerobic physical activity throughout the week to help maintain healthy body weight.

ACTIVITY

Why should people participate in physical activity?

Failing to engage in the recommended amounts of physical activity increases the risk of:

cancer,

heart disease,

stroke,

diabetes by 20–30%,

and shortens lifespan by three-five years.

PHYSICAL ACTIVITY

Why should people participate in physical activity?

In contrast, regular physical activity leads to: - a reduction in blood pressure, - a decrease in the risk of developing hypertension, type 2 diabetes, stroke and heart attacks.

Mental health can also be improved due to the release of feel-good hormones (endorphins).

PHYSICAL ACTIVITY

Children and teenagers. Regular physical activity in children and adolescents promotes health and fitness.

Compared to those who are inactive, physically active youth have higher levels of fitness, lower body fat, and stronger bones and muscles. Physical activity also has brain health benefits for school-aged children, including improved cognition (e.g., better memory) and reduced symptoms of depression.

PHYSICAL ACTIVITY

Children and teenagers. Regular physical activity in childhood and adolescence can also be important for promoting lifelong health and well-being and preventing risk factors for various health conditions like heart disease, obesity, and type

diabetes.

PHYSICAL ACTIVITY

In adolescents, physical activity:

improves physical fitness (cardiorespiratory and muscular fitness), - improves cardiometabolic health (blood pressure, glucose, and insulin resistance),

improves bone health,

improves mental health (reduced symptoms of depression);

PHYSICAL ACTIVITY

It is recommended that:

Children and adolescents should do at least an average of 60 minutes per day of moderateto vigorous-intensity, mostly aerobic, physical activity, across the week.

Vigorous-intensity aerobic activities, as well as those that strengthen muscle and bone, should be done at least 3 days a week.

Good practice statemsnts:

Doing some physical activity is better than doing none.

Children and adolescents should start by doing small amounts of physical activity, and gradually increase the frequency, intensity and duration over time.

PHYSICAL ACTIVITY

PHYSICAL ACTIVITY

Benefits of physical activity Regular physical activity can help you feel better because it:

boosts energy,

improves self-image,

increases resistance to fatigue,

helps fight anxiety and depression,

helps you cope with stress,

PHYSICAL ACTIVITY

Benefits of physical activity Regular physical activity can help you feel better because it:

helps you relax and feel less tense,

improves your ability to fall asleep and sleep well,

provides an easy way to share time with family and friends,

helps you burn extra calories.

PHYSICAL ACTIVITY

Task 1 Burning calories. The next slide presents the number of calories burned during different physical activities.

The calories burned are listed for a 80 kg healthy man and a 65 kg healthy woman.  The number of calories you burn in an hour for each activity may vary according to a variety of factors, including environmental conditions.

PHYSICAL ACTIVITY

Task 1

Burning calories. Copy the formula

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Task 2 Burning calories. Remember Ben? Due to his diet and lack of physical activity he gains 0,5 kg of weight a week. His BMI shows that he already is overweight. Soon he will become obese. We have calculated that he needs to burn around 441 kcalories just to stop gaining weigh.

go a bit further and try to make him slimmer ;)

PHYSICAL ACTIVITY

Task 2 Burning calories. Ben weighs 92 kg. Losing 10 kg will make his BMI enter the „green” on the scale (healthy weigh).

Losing 0,5 kg a week is our goal. That means that he needs either to cut down on his food or be more physically active and burn around 900 kcal more a day. Let’s focus on physical activity ;)

PHYSICAL ACTIVITY

Task 2 Burning calories. Working in three groups use the formula below, the table of activities and plan Ben’s activities to achieve our goal. Use at least three different activities and remember that he may perform them longer or shorter than an hour.

PHYSICAL ACTIVITY

Task 3

Enough of theory……

PHYSICAL ACTIVITY

Thank you for your attention ;)