In the U.S.:68.8% of adults are overweight or obese; 35.7% are obese.31.8% of children and adolescents are overweight or obese; 16.9%are obese.Source: Flegal, K. M., Carroll, M. D., Kit, B.K., & Ogden, C. L. (2012). Prevalence of obesity and trendsin the distribution of body mass index among U.S. adults, 1999-2010. Journal of the American MedicalAssociation, 307(5), 491-497.
The Health Effects of Being OverweightIncreases you risk of•Coronary heart disease•Type 2 diabetes•Cancers (endometrial, breast, and colon)•Hypertension (high blood pressure)•Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)•Stroke•Liver and Gallbladder disease•Sleep apnea and respiratory problems•Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)•Gynecological problems (abnormal menses, infertility)*Overweight is defined as a body mass index (BMI) of 25 or higher; obesity is defined as aBMI of 30 or higher.http://www.cdc.gov/healthyweight/effects/index.html
Body Mass IndexBody mass index (BMI) is a measure of body fat based on height and weight that applies toadult men and women.
Exercise Guidelines by AgeSource: 2008 Physical Activities Guidelines, US Department of Human Services
Adolescents Ages 11-17Cardio Exercise Examples of Moderate Activities 60 minutes • Skateboarding 5-7 days per week • Bike Riding • Walking to school Including 3 days of vigorous activity Examples of Vigorous ActivitiesStrength Training • Jumping rope • Playing a sport 3 days per week with light resistance
Adults Ages 18-64Cardio Exercise 5 days per week 30 minutes of moderate activity or 15 minutes of vigorous activity per day (Double for increased health benefits)Strength Exercises 2-3 days per week 8-12 repetitions of exercises that strengthen all major muscle groups Adults aged 65 and older should also follow these guidelines as their health allows. You should also do exercises that improve balance, strengthen your core and increase flexibilty.
How to startConsult your doctor before starting any exercise program.Begin slowlyChoose activities that you enjoy doing.Break up the activity into manageable chunks of time- if you don’t have 30minutes straight, exercise for 10 minutes, three times per day.Easy ways to add activity to your day: Park further away from where you are going and walk Walk the dog Play with your children Take the stairs instead of an elevator or escalator
Example of Moderate-level activities• Biking slowly• Canoeing• Dancing• General gardening (raking, trimming shrubs)• Tennis (doubles)• Walking briskly• Water aerobics
Examples of Vigorous Activities• Aerobic dance• Basketball• Fast dancing• Jumping rope• Martial arts (such as karate)• Race walking, jogging, or running• Riding a bike on hills or riding faster• Soccer• Swimming fast or swimming laps• Tennis (singles)