The following
program presents principles
00:00:01.98\00:00:02.95
designed to promote
good health and is not
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intended to take the place of
00:00:05.26\00:00:06.43
personalized professional care.
00:00:06.44\00:00:08.33
The opinions and ideas expressed
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are those of the speaker.
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Viewers are
encouraged to draw their own
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conclusion about the
information presented.
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Hello, and welcome
to Wonderfully Made.
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My name is Don
Morgan and I am an
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exercise
physiologist who teaches at
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at Middle,
Tennessee State University.
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This is the second
in a series of programs,
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highlighting the
importance of physical activity
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as the means of
achieving optimal health.
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It is my hope that
the information presented
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today will serve to
encourage and motivate
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you to start and
remain committed to our
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regular program
of physical activity.
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In our previous visit,
we discussed the health
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and spiritual
benefits of leading a
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physically active lifestyle.
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Today, I want to
talk about what it means
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to be physically
fit, and to see if you can
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quantify who
much and what types of
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physical activity
we need to be doing
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in order to attain good health.
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Let's begin by
defining what we mean by
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physical activity and exercise.
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While these terms
are certainly related,
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there is a
difference between them
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that is important to note.
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Physical activity
can be defined as any
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bodily movement
produced by the skeletal muscles
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that increase
energy expenditure.
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Exercise on the other
hand is a subcategory of
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physical activity and
is defined as planned,
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structured, and
purposeful bodily movement
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which is done to improve or to
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maintain physical fitness.
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This distinguish, this
distinction is important,
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because based on
these definitions,
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physical activity
would involved not only
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traditional
exercise like walking,
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running, or swimming.
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Activities that
have a conditioning focus
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but also household
tasks like dusting,
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washing the
floor, and vacuuming.
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Occupational tasks
like lifting heavy load
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in a warehouse or
working on a construction site
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or recreational and
leisure persuades like
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playing
basketball, planting a garden
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or mowing the grass.
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The point I want
to emphasize is that
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health benefits can
be realized by either
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increasing daily
levels of lifestyles physical
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activity, or by
participating in a
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formal program of
structured exercise.
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Both approaches are
valid, and can be used
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to improve overall
health and physical fitness.
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This leads us to
another question.
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What does it mean
to be physically fit?
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Well, there are many
definitions of this term,
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I especially like this one.
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Physical fitness is
the ability to endure,
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to bear up, to withstand
stress, and to persevere
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under difficult
physical circumstances.
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Based on this description,
when you're physically fit
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you have the energy
to participate fully
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in all of life's activities
and you feel confident
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that you have the
strength and energy reserves
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to accomplish whatever tasks
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need to be completed.
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It is nice to know
that you have a physical
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reserve to fall
back on when you face
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unexpected physical
challenges like having to
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climb stairs when the
elevator isn't working
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or running to catch a
bus or helping to move
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a heavy piece of
furniture or even taking
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a spur of the
movement three mile
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hike that includes
some elevated terrain.
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Notice that while
this definition of physical
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fitness does not
reflect a competitive
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or performance orientation.
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No one would
argue that Marathoners
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or professional
basketball players
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are not physically fit.
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However, what I
am suggesting is that
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physical fitness is not the sole
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domain of highly
trained athletes,
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and that each of us can
attain a level of physical
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fitness that can
enhance our health and our
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ability to perform
activities of daily living.
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Now at this point
you might be thinking
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exactly how big a
problem is sedentary living.
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Well, it is estimated
that more than 50 percent
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of American adults
do not receive enough
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physical activity to
improve their health,
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and another 26 percent
or about 1 out of every
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4 people are not active
at all in their leisure time.
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So, by this
accounting approximately three
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quarters of the
adult American population
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is essentially sedentary.
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The combination of a
poor diet and physical
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inactivity led to
400,000 deaths in the
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United States in the
year 2000; that was a
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death rate that
was second only to that
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attributable to the
use of tobacco or suspect
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to the house burden
of a sedentary lifestyle.
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Physical inactivity
has been shown to account
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for 22 percent of
coronary heart disease,
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22 percent of colon
cancer, 18 percent of
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osteoporotic fractures,
12 percent of diabetes
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and hypertension or
high blood pressure,
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and 5 percent of breast cancers.
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It is also been
noted that sedentary living
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can increase the
incidence of health conditions
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like obesity,
depression, and stiff joints,
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and it can haze in
the progression of other
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conditions such
as; chronic back pain,
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falls leading to broken
hips and physical frailty.
00:07:04.30\00:07:08.59
Likewise,
inadequate amounts of exercise
00:07:10.23\00:07:13.86
have been associated
with more medication use,
00:07:13.87\00:07:16.53
greater numbers
of physician visits,
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and being
hospitalized more frequently.
00:07:21.32\00:07:24.20
If one considers
the financial burden
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of sedentary living,
the direct costs of physical
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inactivity account
for about 2.4 percent
00:07:33.45\00:07:37.44
of United States
health-care expenditures
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which isn't very
much in relative terms.
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But, in absolute
terms, it represents the cost
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of about 24
billion dollars a year.
00:07:48.33\00:07:51.04
Moreover, it has been
suggested that if just
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10 percent of
sedentary adults started a
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walking program,
a savings of between
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4.3 to 5.6 billion
dollars could be realized.
00:08:02.71\00:08:08.77
Being physically
inactive elevates the risk of
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many chronic health conditions.
00:08:13.84\00:08:15.58
1.6 million people or
70 percent of United States
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deaths in 1996
were due to just four
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chronic health conditions;
Cardiovascular disease
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or diseases of the heart
and blood vessels, cancer,
00:08:30.55\00:08:34.72
chronic
obstructive pulmonary disease
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better know as
COPD and diabetes.
00:08:38.52\00:08:41.83
And about 15
percent or 240,000 of these
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deaths were tie to
a sedentary lifestyle.
00:08:47.26\00:08:51.06
Giving these rather
sobering statistics,
00:08:52.83\00:08:55.12
a reasonable
question to ask is how much
00:08:56.12\00:08:59.77
physical activity
is actually needed
00:08:59.78\00:09:02.38
to improve ones health status.
00:09:02.39\00:09:03.97
An empirically based
answer to this question
00:09:05.79\00:09:08.48
comes from the 1996
Surgeon General's report
00:09:09.26\00:09:12.76
on physical activity and
health, which is a landmark
00:09:13.41\00:09:17.30
review of research
in these two areas.
00:09:17.31\00:09:20.30
The primary guideline
from this report is that
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people of all ages
should engage in a minimum of
00:09:25.92\00:09:29.40
30 minutes of
physical activity performed
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at a moderate intensity on most,
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if not all, days of the week.
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Interestingly,
while this activity can
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certainly be
performed all at once.
00:09:42.74\00:09:45.07
It has been shown
that you can reap the same
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cardiovascular
fitness gains if you break up
00:09:48.40\00:09:52.05
this 30 minutes
period into several shorter
00:09:52.06\00:09:54.91
sessions, based on this
scenario, one could walk
00:09:54.92\00:09:59.92
for example for 30
minutes all at once or you could
00:09:59.93\00:10:04.25
break up that walk into
a 10 minutes walk in the
00:10:04.26\00:10:06.97
morning, another 10
minutes walk at lunch time,
00:10:06.98\00:10:10.31
and a 10 minutes
walk in the evening
00:10:11.14\00:10:12.76
and still receives
similar health benefits.
00:10:13.39\00:10:16.18
For many people
exercising in small chunks
00:10:17.52\00:10:21.48
throughout the day
may actually be more
00:10:21.49\00:10:24.29
convenient than
performing 30 minutes
00:10:24.30\00:10:27.27
of continuous physical activity.
00:10:27.28\00:10:29.89
Moreover, this
approach has been shown
00:10:31.41\00:10:34.36
to lead to
greater exercise adherence
00:10:34.37\00:10:37.17
to a physical activity program.
00:10:37.54\00:10:39.24
From a health
prospective the importance of
00:10:40.95\00:10:44.06
accumulating less
than 30 minutes of moderate
00:10:44.07\00:10:46.91
intensity
physical activity per day
00:10:46.92\00:10:49.16
is revealed in data
that show a 43 percent
00:10:50.03\00:10:53.19
increased risk of
coronary heart disease,
00:10:53.57\00:10:56.35
stroke and type II
diabetes compared to
00:10:56.93\00:11:01.46
individuals who walked
30 minutes or more each day.
00:11:01.47\00:11:05.02
This last point is an
important one to emphasize
00:11:06.94\00:11:10.03
because while
accumulating 30 minutes of
00:11:10.99\00:11:13.37
physical
activity on a daily basis
00:11:13.38\00:11:15.92
can substantially
improve one's health
00:11:16.47\00:11:18.64
status and quality of life.
00:11:18.65\00:11:20.83
Additional health and
functional benefits can be
00:11:22.07\00:11:25.59
secured by either increasing the
00:11:25.60\00:11:27.66
total duration of
activity performed
00:11:27.67\00:11:29.90
or by engaging
in physical activity
00:11:30.93\00:11:33.10
that is more vigorous in nature.
00:11:33.77\00:11:35.41
A second guideline
from the Surgeon General's
00:11:37.36\00:11:39.61
report is that
previously-sedentary people
00:11:39.62\00:11:42.67
who start an
exercise program should begin
00:11:43.38\00:11:46.26
by slowly
performing, shorter-duration,
00:11:46.27\00:11:49.52
light-to-moderate
intensity activities
00:11:49.79\00:11:52.30
and gradually
increasing the duration and
00:11:53.18\00:11:55.52
intensity of exercise.
This type of incremental
00:11:55.53\00:12:01.06
approach has been
shown to promote exercise
00:12:01.07\00:12:03.93
adherence and
increase the likelihood that a
00:12:03.94\00:12:07.18
permanent change in
lifestyle can occur.
00:12:07.19\00:12:10.15
Starting off slowly
at a moderate pace also
00:12:12.05\00:12:15.49
decreases the
potential risk for injury,
00:12:15.50\00:12:18.02
which is particularly
important for those of
00:12:19.05\00:12:21.12
you who have in
sedentary for a long time.
00:12:21.13\00:12:24.08
A third
recommendation from this report
00:12:25.96\00:12:28.18
is that people with
chronic diseases such as
00:12:29.39\00:12:32.72
heart disease or
diabetes or those who are at
00:12:32.73\00:12:36.75
high risk for these
diseases, should consult
00:12:36.76\00:12:40.19
with a
physician before beginning
00:12:40.20\00:12:42.58
a new physical activity program.
00:12:42.59\00:12:44.61
And I should mention
herethat it's always a
00:12:45.64\00:12:48.11
good idea to visit
with your physician or
00:12:48.12\00:12:51.89
health care provider
if you have any concerns
00:12:51.90\00:12:55.15
about starting an exercise
00:12:55.60\00:12:57.15
or a physical activity program.
00:12:57.55\00:12:59.51
A final guideline
in this report is that
00:13:01.58\00:13:04.24
physical
activity that strengthens
00:13:04.25\00:13:06.14
the heart and lungs known as
00:13:06.15\00:13:08.50
cardiovascular
endurance activity,
00:13:08.51\00:13:10.52
this activity should be
supplemented with overall
00:13:11.18\00:13:14.21
body strengthening
exercises done at least
00:13:14.22\00:13:17.11
twice a week to
improve musculoskeletal health,
00:13:17.12\00:13:20.47
maintain independence
in performing daily living
00:13:21.11\00:13:24.04
activities and to
reduce the risk of falling.
00:13:24.05\00:13:27.61
If you do not have
access to home based
00:13:29.26\00:13:31.39
resistance
equipment, or if you are not a
00:13:31.40\00:13:34.03
member of a fitness
center, an excellent
00:13:34.04\00:13:37.06
alternative would
be to watch Dick Nunez
00:13:37.07\00:13:39.39
who hosts Body and
Spirit, a daily program
00:13:39.93\00:13:43.77
which is televised
on the 3ABN network.
00:13:44.13\00:13:47.03
I think he does
an excellent job of
00:13:47.96\00:13:50.01
presenting a wider
array of strengthening
00:13:50.02\00:13:52.09
and stretching routines.
00:13:52.10\00:13:53.43
As well as cardio
respiratory exercises
00:13:53.96\00:13:56.50
that anybody young,
00:13:57.01\00:13:59.14
old men and women can perform.
00:13:59.15\00:14:02.70
We've talked about
some of the general health
00:14:04.46\00:14:07.64
benefits of moderate
physical activity and
00:14:07.65\00:14:11.02
the additional health
benefits that result from
00:14:11.03\00:14:14.13
performing more
vigorous physical activity.
00:14:14.14\00:14:16.70
But, it's
important to understand
00:14:17.79\00:14:19.55
what each of these terms mean.
00:14:19.56\00:14:21.41
When we talk about
moderate physical activity,
00:14:22.84\00:14:25.50
we are talking
about activities that use
00:14:26.22\00:14:28.29
energy at about 3
to 6 times your resting
00:14:28.30\00:14:32.01
metabolism which
should be equivalent to
00:14:32.02\00:14:35.00
about 40 to 60 percent of one's
00:14:35.01\00:14:38.02
maximal aerobic or
oxygen using capacity.
00:14:38.03\00:14:41.59
From a practical stand
point, moderate physical
00:14:43.04\00:14:46.06
activity causes a
slightly increased rate of
00:14:46.07\00:14:48.55
breathing, feels
light to somewhat hard and
00:14:48.56\00:14:54.21
reflects an intensity
at which people can still
00:14:54.22\00:14:56.67
easily carry on a conversation.
00:14:56.68\00:14:58.82
An example of
moderate physical activity
00:15:00.21\00:15:02.72
would be walking
a mile in 20 minutes
00:15:03.34\00:15:05.61
which should be a
comfortable walking
00:15:06.68\00:15:08.27
speed for young to
middle aged adults.
00:15:08.28\00:15:10.58
In contrast,
vigorous physical activity
00:15:12.10\00:15:15.39
would require
more than 6 times the
00:15:16.12\00:15:18.33
resting metabolic rate,
or greater than 60 percent
00:15:18.34\00:15:22.31
of the maximal aerobic capacity.
00:15:23.01\00:15:25.17
Individuals performing
vigorous activities would
00:15:26.49\00:15:29.81
perceive their
exertion level as being
00:15:29.82\00:15:32.30
somewhat hard to hard.
00:15:32.89\00:15:34.62
That would
notice greater rates of
00:15:35.69\00:15:37.29
breathing and sweating.
00:15:37.30\00:15:39.11
Activities like
running, moving furniture,
00:15:40.60\00:15:43.97
or bicycling at more
than 10 miles per hour
00:15:44.49\00:15:46.86
would be examples
of vigorous activities.
00:15:46.87\00:15:50.06
There are many
activity profiles that would fit
00:15:52.40\00:15:55.35
the recommendations
from moderate physical
00:15:55.36\00:15:58.24
activity specified in
the Surgeon General's report.
00:15:58.25\00:16:01.50
And I believe we
have a graphic that shows
00:16:02.53\00:16:04.76
a list of some of the activities
00:16:04.77\00:16:06.60
that would promote good health.
00:16:06.90\00:16:08.38
As you can see in
this figure all of these
00:16:09.50\00:16:12.49
activities ranging from
00:16:12.50\00:16:14.55
stair climbing for 15 minutes,
00:16:14.56\00:16:16.39
playing
basketball for 15-20 minutes,
00:16:16.74\00:16:19.67
running 1 ½ miles in 15 minutes,
00:16:20.47\00:16:23.10
walking 2 miles at
either leisurely or brisk pace.
00:16:23.74\00:16:27.44
Gardening in a standing position
00:16:28.24\00:16:30.20
for 30 to 45 minutes,
00:16:30.21\00:16:31.95
raking leaves for
30 minutes, or washing
00:16:32.74\00:16:36.00
windows or floors
for 45 to 60 minutes.
00:16:36.01\00:16:38.94
All of these activities meet the
00:16:39.77\00:16:42.29
Surgeon General's guidelines
00:16:42.30\00:16:44.20
for health
producing physical activity.
00:16:44.47\00:16:46.80
What I particularly
like about this list is that
00:16:48.31\00:16:52.20
it shows that a
variety of activities
00:16:52.21\00:16:54.56
can lead to good
health and physical fitness.
00:16:54.86\00:16:57.16
Some of these activities
are lifestyle oriented
00:16:58.35\00:17:01.51
like gardening and
raking leaves while others
00:17:02.01\00:17:05.51
like walking and
running are ones you
00:17:06.30\00:17:09.15
would find in a more
formal exercise program.
00:17:09.16\00:17:12.21
I would like you to
also note that some of these
00:17:13.45\00:17:16.66
activities are shorter
in duration; stair walking
00:17:16.67\00:17:21.15
and playing
basketball for example.
00:17:21.16\00:17:23.24
While others
like leisurely walking
00:17:23.89\00:17:26.70
and gardening
are longer in length.
00:17:26.71\00:17:29.30
The reason for this
difference is that lower
00:17:30.59\00:17:33.83
intensity
activities require more time
00:17:33.84\00:17:37.35
to expand a given
amount of calories
00:17:37.82\00:17:39.79
where as vigorous
activities require
00:17:40.71\00:17:44.03
less time to yield the
same caloric expenditure.
00:17:44.04\00:17:47.41
Both the lifestyle
approach or an exercise
00:17:48.56\00:17:51.79
approach or some
combination of the two
00:17:51.80\00:17:54.90
can be personalized to create
00:17:55.94\00:17:58.41
a physical activity
profile that is enjoyable
00:17:58.42\00:18:01.65
and that fits into
your daily routine.
00:18:02.33\00:18:04.20
We've talked about
using a lifestyle or
00:18:06.25\00:18:09.36
exercise approach
as ways to increase
00:18:09.37\00:18:12.69
opportunities to
be physically active
00:18:12.70\00:18:15.39
and to build aerobic
and muscular fitness.
00:18:15.79\00:18:18.59
But, what should be
the relative importance of
00:18:19.74\00:18:22.25
each of these for the
person who seeks to develop
00:18:22.26\00:18:25.74
a healthy body and a
better quality of life.
00:18:25.75\00:18:29.00
I would like to
address this question by using
00:18:30.54\00:18:33.49
something called the
physical activity pyramid.
00:18:33.50\00:18:36.35
In order to
visualize this concept,
00:18:37.66\00:18:39.73
I am going to draw
an imaginary pyramid
00:18:40.31\00:18:42.58
in front of me, so here
is my pyramid right here.
00:18:42.59\00:18:45.36
The base or
foundation of this pyramid
00:18:47.07\00:18:50.39
emphasizes a lifestyle
approach where the goal
00:18:51.33\00:18:55.26
is to try and
accumulate at least 30 minutes
00:18:55.27\00:18:58.56
of daily physical activity.
00:18:58.91\00:19:00.66
How can we do this?
Let's look at a number of
00:19:01.89\00:19:05.09
practical ways that
you might be able to
00:19:05.10\00:19:07.57
incorporate a lifestyle approach
00:19:07.58\00:19:09.82
to physical activity
into your daily routine.
00:19:10.43\00:19:13.44
You might park your
car farther away from
00:19:14.88\00:19:17.16
your work
location or from the store
00:19:17.17\00:19:19.42
that you want to shop at.
00:19:19.71\00:19:20.69
I know that when
I can't get a run in
00:19:22.24\00:19:23.86
because of my
schedule I park my car
00:19:23.87\00:19:27.07
farther away from the office.
00:19:27.08\00:19:28.73
So, at the very list, I
am getting a little more
00:19:29.81\00:19:32.80
physical activity
walking to and from my car,
00:19:32.81\00:19:35.66
in a similar vein, if you
use public transportation,
00:19:37.36\00:19:40.75
you might consider getting
on or off the bus or train
00:19:41.77\00:19:45.35
several blocks away
from your designation.
00:19:45.88\00:19:48.07
Building on this point
in stead of taking the most
00:19:49.71\00:19:53.72
direct walking
route to your destination
00:19:53.73\00:19:55.91
you might think about
taking a slight detour
00:19:57.43\00:19:59.69
to your destination that can add
00:20:00.07\00:20:02.32
minutes to your
total activity time.
00:20:02.33\00:20:04.97
You can take a walk
during a portion of your
00:20:06.63\00:20:09.19
lunch hour or other work breaks
00:20:09.20\00:20:11.15
or maybe take the
stairs instead of the elevator
00:20:12.13\00:20:14.59
whenever you have the chance.
00:20:15.38\00:20:16.57
If you're at
airport for example,
00:20:18.06\00:20:19.92
and you are not
carrying too much luggage,
00:20:20.89\00:20:22.66
consider climbing up
the stairs and avoiding
00:20:23.82\00:20:26.20
the people mover
escalator of course,
00:20:26.21\00:20:29.79
walking the dog
will add some activity to
00:20:30.55\00:20:32.77
your schedule, as well
playing games with your
00:20:32.78\00:20:36.08
kids or grand kids in the yard,
00:20:36.09\00:20:38.66
the local park or at the school.
00:20:39.14\00:20:41.27
Speaking of
which a few weeks ago
00:20:42.41\00:20:45.60
I had the pleasure of
playing on my daughter's
00:20:46.31\00:20:48.23
intramural volleyball
team at the school she attends.
00:20:48.24\00:20:51.62
And it was fun
and gave me a chance
00:20:52.20\00:20:54.49
to expand a few extra calories.
00:20:54.50\00:20:56.54
If it's feasible,
walk to the store when
00:20:58.11\00:21:01.08
purchasing small items
that can be carried easily,
00:21:01.09\00:21:04.16
and last thing if you
really want to be ready
00:21:05.46\00:21:09.37
to be physically
active wherever you are,
00:21:09.68\00:21:12.50
keep a pair of comfortable
walking or running shoes
00:21:13.56\00:21:16.44
in your car or
office, so if you have a few
00:21:16.45\00:21:20.31
free minutes at
work or you're traveling
00:21:20.32\00:21:23.43
and you arrive at a rest stop,
00:21:23.44\00:21:25.20
you can pop on your
shoes and take a short walk.
00:21:26.14\00:21:29.33
Performing 30
minutes of daily lifestyle
00:21:31.65\00:21:34.16
physical activity,
the base of this pyramid
00:21:34.17\00:21:37.22
will yield a number of
positive health benefits.
00:21:38.38\00:21:40.73
For some of you it
won't be a problem to reach
00:21:41.53\00:21:44.66
this activity threshold,
for example if you're a
00:21:44.67\00:21:48.53
floor nurse who is
constantly walking or
00:21:48.54\00:21:50.70
pushing patients
around in wheel chairs,
00:21:50.71\00:21:52.59
or you're like my
mother who spend several hours
00:21:53.29\00:21:56.49
for day planting and gardening
00:21:56.50\00:21:58.10
and mowing her lawn.
00:21:58.11\00:21:59.32
You may be
receiving more than enough
00:22:00.07\00:22:02.07
health producing activity.
00:22:02.08\00:22:04.10
However, if you
have a sedentary job that
00:22:05.34\00:22:08.24
limits your opportunity
to accumulate physical
00:22:08.25\00:22:11.22
activity during the
day, or you don't have much
00:22:11.23\00:22:14.70
leisure time, you
may need to supplement
00:22:14.71\00:22:17.97
your efforts by
setting aside time to engage
00:22:17.98\00:22:21.33
an aerobic exercise which is
00:22:21.34\00:22:23.56
the second
section of this pyramid.
00:22:23.57\00:22:26.39
At this level, you
would select from among a
00:22:27.76\00:22:30.58
large group of aerobic
activities like walking,
00:22:30.59\00:22:34.67
running, bicycling, swimming
00:22:34.90\00:22:36.96
or a cross-country skiing.
00:22:37.70\00:22:39.00
A reasonable
recommendation here would be
00:22:40.47\00:22:42.64
to perform these
activities 3 to 5 days per week.
00:22:42.65\00:22:46.35
For somewhere between 20
to 60 minutes per session.
00:22:46.36\00:22:49.86
It is important to note
here that similar to the
00:22:51.41\00:22:54.30
lifestyle
approach health gains from
00:22:54.31\00:22:57.20
aerobic exercise can be realized
00:22:57.21\00:22:59.53
in about as short as 10 minutes.
00:23:00.18\00:23:02.19
As you become aerobically
fit and develop better
00:23:03.57\00:23:07.09
endurance you can
also increase the duration
00:23:07.10\00:23:10.47
and or the
intensity of the exercise
00:23:10.95\00:23:13.26
to derive even
more health benefits.
00:23:14.05\00:23:16.56
As you move up
this physical activity
00:23:18.39\00:23:20.74
pyramid you will
next come to a section
00:23:21.09\00:23:24.05
entitled exercise
for muscular fitness.
00:23:24.06\00:23:27.11
Strengthening our
muscles and bones can be
00:23:28.21\00:23:30.36
accomplished by
lifting weights, doing sit ups
00:23:30.37\00:23:33.10
and push up or
engaging in physical labor
00:23:33.11\00:23:36.11
like chopping wood,
00:23:36.12\00:23:37.09
shoveling dirt,
lifting boxes or raking leaves.
00:23:37.83\00:23:41.40
To achieve a healthy
level of musculoskeletal
00:23:42.83\00:23:44.97
fitness, these types
of activities should be
00:23:44.98\00:23:47.92
performed for
about 20 to 30 minutes,
00:23:47.93\00:23:50.06
2 to 3 times per week.
00:23:50.74\00:23:52.37
Stretching the
muscles of the upper
00:23:53.55\00:23:55.56
and lower body for
about 10 to 20 minutes,
00:23:55.57\00:23:57.89
2 to 3 times per week
should also be performed
00:23:58.48\00:24:02.02
to maintain or
improve joint flexibility.
00:24:02.03\00:24:05.12
At the very top of
the pyramid, you have a
00:24:06.61\00:24:10.48
section entitled
reducing inactivity.
00:24:10.49\00:24:13.57
The emphasis here
is to constantly avoid
00:24:14.68\00:24:17.82
being physically inactive for
00:24:17.83\00:24:19.46
extended periods during the day.
00:24:19.47\00:24:21.06
So, this would
mean, reducing times,
00:24:22.44\00:24:24.77
spend sitting and
watching television,
00:24:24.78\00:24:26.54
playing video games,
sitting at a computer,
00:24:26.88\00:24:29.44
driving, and being a
spectator while other
00:24:29.90\00:24:34.24
people engage in
physical activity,
00:24:34.25\00:24:36.08
so to review the
foundation of our physical
00:24:37.52\00:24:41.35
activity pyramid
emphasizes a lifetime
00:24:41.36\00:24:44.54
approach in which
the goal is to accumulate
00:24:44.55\00:24:47.39
at least 30 minutes
of activity everyday.
00:24:47.40\00:24:49.63
The next section
focuses on performing hard
00:24:50.62\00:24:53.23
healthy activities
for 20 to 60 minutes,
00:24:53.24\00:24:56.08
3 to 5 days per week.
00:24:56.41\00:24:57.80
Now there maybe
some ebb and flow between
00:24:58.75\00:25:01.43
your
involvement in an activities
00:25:01.44\00:25:02.93
from these two sections.
00:25:03.19\00:25:04.80
Depending on
your job requirements,
00:25:05.81\00:25:07.43
schedule demands and
leisure time opportunities
00:25:07.93\00:25:10.86
to be physically active.
00:25:10.87\00:25:12.08
The third level of
the pyramid focuses on
00:25:13.03\00:25:15.26
exercise for muscular
fitness which should also
00:25:15.27\00:25:18.41
be performed at least a
couple of times per week.
00:25:18.42\00:25:21.01
Finally, the tip of the pyramid,
00:25:21.95\00:25:24.29
which emphasizes the
need to minimize long
00:25:24.98\00:25:27.25
periods of physical
inactivity during the day,
00:25:27.26\00:25:29.95
represents a C-change in
our view of how important
00:25:30.74\00:25:34.29
physical activity is
in fostering good health.
00:25:34.30\00:25:37.75
If you have been
sedentary for a while
00:25:39.86\00:25:42.11
and you have
decided to become more
00:25:42.12\00:25:44.12
physically active as
a result of listening to
00:25:44.13\00:25:46.16
this series of programs.
00:25:46.17\00:25:47.54
Let me reiterate that a sensible
00:25:48.24\00:25:50.61
approach is to start slowly.
00:25:50.62\00:25:52.31
Choose moderate
intensity activities like
00:25:53.09\00:25:55.73
the ones we've
mentioned today that you feel
00:25:55.74\00:25:58.00
comfortable doing
and gradually increase
00:25:58.01\00:26:00.60
the time that
you perform them like
00:26:00.61\00:26:02.98
adding a few minutes
every couple of days.
00:26:02.99\00:26:04.76
Until you reach the 30 minutes
00:26:05.36\00:26:06.92
threshold we've talked about.
00:26:06.93\00:26:08.21
And this raises
an important point.
00:26:09.06\00:26:10.96
Some of you may
not be able to attain
00:26:11.96\00:26:13.76
this desire
fitness level right away
00:26:13.77\00:26:15.67
but that's fine
because you start where you are
00:26:16.40\00:26:19.83
with what you can do
and you slowly increase
00:26:20.41\00:26:23.46
the duration and
intensity level of
00:26:23.47\00:26:25.26
physical activity as
your stamina improves.
00:26:25.27\00:26:28.46
And while you may
focus initially on doing
00:26:29.37\00:26:31.69
just one activity at the
beginning of your program,
00:26:31.70\00:26:34.01
at some point, you may
decide to add more variety
00:26:34.57\00:26:37.07
to your exercise
program by including
00:26:37.08\00:26:39.67
activities to keep
your interest level up.
00:26:39.68\00:26:41.72
Along these lines I
have a friend who runs
00:26:42.35\00:26:44.69
a few days a week.
00:26:44.70\00:26:45.72
Lifts weights a few days
a week and plays basketball
00:26:46.23\00:26:49.08
1 or 2 days a week,
and for him this is a good
00:26:49.09\00:26:52.24
mix of
activities, it keeps him from
00:26:52.25\00:26:54.05
getting bored with exercise.
00:26:54.06\00:26:55.69
I hope that as a
result of watching today's
00:26:57.09\00:26:59.61
program that
you've been encouraged to
00:26:59.62\00:27:02.06
look for opportunities
to add small bits of
00:27:02.07\00:27:04.37
physical activity
to your daily routine
00:27:04.38\00:27:06.55
or to consider starting
a formal exercise program.
00:27:07.13\00:27:09.94
As a colleague
of mine has stated,
00:27:10.85\00:27:12.51
accumulating
physical activity is a
00:27:12.99\00:27:14.75
lot like collecting loss change.
00:27:14.76\00:27:16.72
As you know when you
first start collecting
00:27:17.56\00:27:19.97
change in your pocket
it really doesn't add up
00:27:19.98\00:27:22.48
to very much money,
however, if you continue
00:27:22.49\00:27:26.02
to collect change
you can eventually end up
00:27:26.03\00:27:28.64
with enough money
to purchase something
00:27:28.65\00:27:30.53
a real value, and so it
is accumulating physical
00:27:30.54\00:27:34.66
activity with the
idea being that as you
00:27:34.67\00:27:37.49
participate in small
bits of exercise on a
00:27:37.50\00:27:40.19
daily basis you
will eventually reach and
00:27:40.20\00:27:43.17
exceed the
physical threshold beyond
00:27:43.18\00:27:46.48
which health
benefits are realized.
00:27:46.49\00:27:48.26
It is vital for each of
us to develop a physical
00:27:49.19\00:27:51.93
activity mentality
to counter the influence
00:27:51.94\00:27:54.98
of labor saving
devices in our lives.
00:27:54.99\00:27:57.54
So, think about
that message and in our
00:27:58.62\00:28:01.89
next program we're
gonna be taking about
00:28:01.90\00:28:03.75
some of the main
improvements that
00:28:03.76\00:28:06.11
occur in health
and ways to overcome
00:28:06.12\00:28:09.33
barriers to exercise.
We'll see you next time.
00:28:09.34\00:28:12.45