A kliewer wic_pp

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A kliewer wic_pp

  1. 1. Allison KliewerBaptist Health System
  2. 2. 60 minutes or more every day75 minutes a week2 ½ hours a week5 hours a week
  3. 3. Over the age of 660 minutes or more of physical activityevery dayScreen time < 1-2 hours per day
  4. 4. 2 ½ hours of moderate intensity physicalactivity is recommended every weekOR75 minutes vigorous intensity physicalactivityAny physical activity is better than none!
  5. 5. Achieve and maintain healthy body weightReduce the risk of premature death,disease, and risk factors for diseaseIndividual needs may differ
  6. 6. 5 hours of moderate intensity150 minutes of vigorous intensity
  7. 7. Aerobic >10 minutes at a time spreadthroughout the weekMuscle-strengthening activities that involveall major muscle groupsBone-strengthening activities that placetension or force on bones
  8. 8.  60 minutes or more every day for children 75 min/wk vigorous intensity 2 ½ hr/wk moderate intensity 5 hours of physical activity a week foradditional benefits
  9. 9. Regulate temperatureTransports nutrients to various tissueDehydration can lead to muscle cramps,and other physical and mental fatigue
  10. 10. High temperature can disrupt internaltemperature during exerciseHumidity disrupts normal sweatevaporationDark, heavy clothing can negatively affectbody temperature
  11. 11. HOTHUMIDRisk for dehydration increases dramatically
  12. 12. LOOK before you FLUSH!Pale urineBegin hydrating 4 hours before activityWater breaks during activityHydrate following activity
  13. 13. Don’t rely on thirst to keep you hydratedGatorade/gymsSports drinks only if activity last longerthan an hour
  14. 14. I should begin hydrating at least 4 hoursbefore exciseI can rely on thirst to stay hydratedTypical San Antonio weather puts me athigher risk for dehydrationI am hydrated if my urine looks like
  15. 15. Challenge: meet activity recommendationsand stay hydrated!Reference: Dietary Guidelines forAmericans 2010

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