Presentation for the Alabama Integrated Nutrition Education Network

The Alabama Cooperative Extension System Nutrition Education Program

and

the Food and Nutrition Service

Written by Suzette M. Jelinek, Ed.D.

Why physical activity?

Physical activity is an important recipe to Physical activity is an important recipe to overall health.overall health.

Combined with healthy food choices, Combined with healthy food choices, physical activity reduces your risk of physical activity reduces your risk of chronic disease such as Type II diabetes, chronic disease such as Type II diabetes, stroke, hypertension and osteoarthritis, just stroke, hypertension and osteoarthritis, just to name a few.to name a few.

Doing no activity can make you sick.

Alabama has 6th highest rate of death due Alabama has 6th highest rate of death due to cardiovascular disease.to cardiovascular disease.

Alabama has the eighth highest rate of Alabama has the eighth highest rate of death due to stroke.death due to stroke.

In 2000 alone, over 300,000 adults in In 2000 alone, over 300,000 adults in Alabama had diagnosed diabetes.Alabama had diagnosed diabetes.

How has chronic disease affected Alabamians?

A regular routine of physical activity can prevent chronic diseases, as well as help you feel better.

What is physical activity?

Physical activity is moderate activity that is Physical activity is moderate activity that is kept up for a length of time.kept up for a length of time.

It may include 30 minutes of walking, lawn mowing, vacuuming, swimming, dancing, aerobics, and other sports.

It can also be split up throughout the day

in 10 or 15 minute periods.

How to choose an activity?

It is important to choose an activity that you It is important to choose an activity that you enjoy doing.enjoy doing.

It’s more fun to participate in an activity with others. It will help you stick with it.

If you feel you are at risk or are over 45, it is important that you check with your doctor, to be sure you are not putting yourself at risk.

How to get started?

Once you have decided on an activity you Once you have decided on an activity you want to do, start slowly and progress over want to do, start slowly and progress over time. Make it a healthy habit.time. Make it a healthy habit.

Don’t overdo it.Don’t overdo it. Make activity a part of your weekly routine. Make activity a part of your weekly routine.

Instead of watching TV and eating snacks, Instead of watching TV and eating snacks, walk for 30 minutes instead…even take walk for 30 minutes instead…even take your kids.your kids.

What do I wear for physical activity? Look at the clothes you wear during Look at the clothes you wear during

physical activity.physical activity. All clothing should be loose-fitting for lots All clothing should be loose-fitting for lots

of movement.of movement. Since you can get hot, pick light-colored Since you can get hot, pick light-colored

cotton clothing in the summer.cotton clothing in the summer. Dark layered clothes are good for winter.Dark layered clothes are good for winter.

Tips when buying shoes.

Shop late in the day, when feet are biggest.Shop late in the day, when feet are biggest. Wear socks you would wear for activity.Wear socks you would wear for activity. The front of the shoe should be big enough to The front of the shoe should be big enough to

wiggle your toes in the toe box.wiggle your toes in the toe box.

Tips when buying shoes. Feel inside the shoes for seams and ridges.Feel inside the shoes for seams and ridges. Shoes should bend at the widest part.Shoes should bend at the widest part. Walk around the store and check for comfort.Walk around the store and check for comfort. Make sure the shoes feel good on your feet.Make sure the shoes feel good on your feet.

Don’t forget to breathe. Everyone needs oxygen.

The sun is not always your friend. Do you remember that wide brimmed hat Do you remember that wide brimmed hat

your grandma was wearing, please do the your grandma was wearing, please do the same! Protect yourself from the sun’s rays.same! Protect yourself from the sun’s rays.

The sun is not always your friend.

Always use sunscreen with a sun protection Always use sunscreen with a sun protection factor of (SPF15) or higher. Remember the factor of (SPF15) or higher. Remember the sun rays are the strongest between 10am sun rays are the strongest between 10am and 2pm.and 2pm.

Wear UV blocking sunglasses.Wear UV blocking sunglasses.

Sun and Overheating

Remember we all can burn, regardless of Remember we all can burn, regardless of skin type or color.skin type or color.

Drink lots of water to keep hydrated before Drink lots of water to keep hydrated before and during your activity.and during your activity.

Sweating is good for you! It releases body Sweating is good for you! It releases body heat and keeps the body cool.heat and keeps the body cool.

More Tips

Warm upWarm up -Warming up the body before an -Warming up the body before an activity prevents injuries. If you are walking activity prevents injuries. If you are walking always start at a slower pace to allow muscles always start at a slower pace to allow muscles to warm up and stretch.to warm up and stretch.

Cool downCool down - Allow the body to return to a - Allow the body to return to a resting state after an activity. If you are resting state after an activity. If you are walking, slow down the pace for the last five walking, slow down the pace for the last five minutes. minutes.

Keep On Moving

Choose an activity you like.Choose an activity you like. Look for new exercise ideas.Look for new exercise ideas. Add music to your workout to have even Add music to your workout to have even

more fun.more fun.

Keep On Moving

Don’t compare yourself to others. Don’t compare yourself to others. Everybody has bad days, it’s ok to miss a Everybody has bad days, it’s ok to miss a

day of exercising as long as you get back on day of exercising as long as you get back on track.track.

You should exercise because...

You feel great and energized afterwards.You feel great and energized afterwards. You keep your weight under control.You keep your weight under control. It helps you to think better and smarter.It helps you to think better and smarter.

You should exercise because...

It improves the health of your heart.It improves the health of your heart. It improves your cholesterol levels.It improves your cholesterol levels. It increases strength and flexibility.It increases strength and flexibility. It increases bone density.It increases bone density.

You should exercise because...

It is fun catching up with your friends while It is fun catching up with your friends while walking instead of calling them on the walking instead of calling them on the phone.phone.

It is time not spent eating.It is time not spent eating. It is fun!It is fun!

You don’t need to be a pro...

Just do it!