Be Active North Carolina

Be Active North Carolina

Be Active North Carolina

Be Active North Carolina is a 501(c)3 nonprofit dedicated to empowering North Carolinians to lead healthy, physically active lifestyles.

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PeopleEarly Childhood

(0-5)Youth (5-18)Adults (18-55) Older Adults (55+)

Methodology People

Early Childhood (0-5)

Youth (5-18)

Adults (18-55)

Older Adults (55+)

Trivia Question:

What are the DHHS Recommendations for Physical Activity for Adults?

A. 100 minutes per week – Stand upB. 150 minutes per week – Stand up, hands upC. 200 minutes per week - Stand up, Jump up

Department of Health and Human Services Recommendations for Physical Activity

Adults: 150 minutes of moderate intensity physical activity or 75 minutes of vigorous intensity physical activity, plus 2 days muscle-strengthening activities.

Children: 60 minutes or more of moderate to vigorous-intensity physical activity per day.

Trivia Question:

What percentage of people in North Carolina are not getting the recommended levels of physical

activity?A. 35% – Stand upB. 42% – Stand up, hands upC. 56% - Stand up, jump up

North Carolina Physical Activity Statistics

Adults • 65.7 % overweight or obese• 56% not meeting the physical activity

recommendationChildren• 32.8% overweight or obese• 20% not meeting the recommendation

Obesity Trends* Among U.S. AdultsBRFSS, 1985

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%



No Data <10% 10%–14%



No Data <10% 10%–14% 15%–19%



No Data <10% 10%–14% 15%–19% ≥20%



No Data <10% 10%–14% 15%–19% 20%–24% ≥25%



No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

1999

Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1999, 2009

(*BMI 30, or about 30 lbs. overweight for 5’4” person)

2009

1990

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Cost of Physical Inactivity

The Bad News…

• The economic cost of unhealthy lifestyles* among adults in Wake County is over $213 million annually.

• Projected - $298 million annually in 2010 The Good News…

• If we can get just 3% of at-risk adults in Wake County to be more active, eat nutritiously, and achieve a healthy weight, we can save nearly $9 million annually or about 332 new jobs.

•

Benefits of Physical Activity

Lower Risk of:

• Heart Disease • Stroke• High Blood Pressure• High Cholesterol• Diabetes• Cancer, especially colon and breast cancer

Benefits of Physical Activity

• Prevention of weight gain, or weight loss• Improved cardio-respiratory and muscular fitness • Prevention of falls • Reduced depression • Better cognitive function for children, adults and older adults• Better sleep • Increased Energy

Benefits of Strength Training

1. Weight-bearing exercise stimulates bone growth, increasing bone density and reducing risk of osteoporosis.

2. Building muscle helps prevent injuries. Strength training contributes to better balance, greater core strength and a more balanced body

3. Every pound of muscle gained burns 50-75 calories per day. As you gain muscle, your body gains a bigger “engine” to burn calories, making it easier to control you weight.

• Check out the American Council on Exercise (ACE) Fit Facts on Strength

Benefits of Strength Training

Perform at least two full body strength training workouts per week.

No strength training = 6 pound/decade muscle loss

3 percent/decade RMR 16 pound/decade weight gain

2/week ST 8-10 exercises for 10 weeks = 3 pound muscle gain7 percent RMR4 pound weight loss

Physical Activity Boosts Metabolism

Add interval training to your workout routine. • Repeated bouts of high intensity exercise • More than 70 percent of max heart rate• Dramatic rise in caloric expenditure and EPOC

Physical Activity Boosts Metabolism

Avoid extended periods of sitting.• Strong association between sitting and mortality even

with 60 min moderate physical activity/day• Fidgeters burn 352 cal more per day on average• Recommend moving every 30 minutes

Exercise at Your Desk

1 Minute Blitz - Aerobic• Jumping Jacks• Marching or Running in Place • Invisible Jump Rope• Seated Arm Pump/Foot Tap• Shadow Box• Hamstring Curls• Step ups


1 Minute Blitz - Strength• Bench Dips• Squats• Desk Push-ups• Stationary Lunges• Left Lifts – forward, back, side• Shoulder Press, Bicep Curl, Lateral Raise, Bent over Row• Lower Back Raise• Tucks, Oblique Crunch, Plank


1 Minute Blitz - Stretching• Reach for the Sky• Shoulder Rolls • Tricep Stretch• Neck stretches• Back stretches• Hamstring Stretch• Quad Stretch• Glute Stretch


Sit for 60 – Move for 3• Walk to the farthest bathroom or printer• Park farther away• Stand up and pace while on a conference call • Take the stairs• Don’t email your neighbor, walk to his/her desk• Squat every time you drink water

Physical Activity at Home

• Card Deck• 40/20• Med Ball Circuit

Set a SMART GOAL

Set SMART Goals SpecificMeasurableAttainableRealisticTimely

Set a SMART GOAL

I am going to walk three times a week (Mon, Wed, Fri)

at 5:30pm for 40 minutes with my co-worker, Pam, for six weeks – starting this coming Monday.

I am going to perform 10 push-ups on my feet by March 1st, by doing body pump class on Tuesday, an at-home strength workout on Thursday and doing a max push-up test each weekend.

Questions? Thank You!!

Be Active North Carolina

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