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Manna vs. MunchiesManna vs. MunchiesHow Far Did Jesus Walk?

The Role of Activity in Health

Calling of the Fishermen Harry Anderson 1906-1996

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RoadmapRoadmapWeek 1 - Why does it matter?Week 2 - It’s Not My Fault! Right?Week 3 - Feeding the Body / Feeding the FamilyWeek 4 - How Far did Jesus Walk?Week 5 - Mind Over MattersWeek 6 - Your questions, current issues and Quacks

All audio/visual available at “timlightfoot.com” or at “bridgesofgrace.org” (click on “Focus Classes”)

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How Far DID Jesus Walk?How Far DID Jesus Walk?

Not telling… Yet

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OutlineOutline• Why should we be active?• How active are we?• How active should we be?• How do we get active?• Information/Tools to use• How far DID Jesus walk?

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Why should we be active?Why should we be active?

• Biblical– 1 Corinthians 6:19 (NIV) Do you not know

that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore, honor God with your body.

• It is too easy NOT to be active

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It’s not easy to be active?It’s not easy to be active?

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A common American? A common American?

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Physical Activity linked to…Physical Activity linked to…

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Why should we be active?Why should we be active?• Fun• Weight management

Calories In Calories Out

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It’s all a teeter-totter…It’s all a teeter-totter…

Calories In

Calories Out

Gain Weight!Gain Weight!

Calories In

Calories Out

Lose WeightLose Weight

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All About BalanceAll About Balance

• Basic metabolic rate = 11.45 kcal/lb/day• Multiply your weight by 11.45 to get the

number of kcals you use for basic living• For example: 200 lbs = 2,291 kcals• Eat more than 2291 kcals, you need to

do something else to burn them• Easiest thing to do? Be active!

Calories In Calories Out

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Some examples…..Some examples…..

20 oz - Mt. Dew (275 kcal)

1/2 Panera Chipotle Chicken (470 kcal)

20 oz Starbucks Caffé Mocha (400 kcal)

Godiva Chocolate Truffle (100 kcals)

Hardee’s Thickburger = 1420 kcal

Swim 40 minutes

Walk 2.5 miles

Ride bike 10 mins

Run 3.75 miles

Vacuum 5.5 hrs

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How active are we? How active are we?

BRFSS activity/inactivity data

1989 1993 1997 2001 20050

10

20

30

40

50% Inactive

% Active

Year

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Surveys fool us…Surveys fool us…NHANES 03-04 Accelerometer Data

6-11 12-15 16-19 20-59 60+0

10

20

30

40

50

60

Males

Females

2.4%3.5%7.6%

8.0%

42.0%

from Troiano, et al. Med. Sci. Sports Exerc. 2008

Age Groups

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How active should we be?How active should we be?• Easiest - just do enough activity to burn

your extra calories• ACSM/CDC guidelines

– For health, accumulate at least 30 mins/day of activity

– For fitness, at least 20 mins of continuous aerobic activity three times/week at 70% of your max.

• IOM guidelines:– For health, accumulate at least 60 mins/day

of activity

• 10,000 steps/day

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10,000 Steps?10,000 Steps?

• Yep - walking at least 10,000 steps a day will keep you healthier…and you’ll meet all of the health/activity guidelines

• If your step ≈ 2 ft, – 10,000 steps = 20,000 ft (3.79 miles)– ≈ 400 kcal– 65 min

• 2.5’ steps – 4.7 miles, 470 kcal, 78 min

• 3’ steps – 5.7 miles, 570 kcal, 96 min

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How do we get active?How do we get active?

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How do we get active?How do we get active?

• See your physician• Seek help from a qualified exercise

professional– Certified by the National Strength and

Conditioning Association (NSCA) – The American College of Sports

Medicine (ACSM)

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How do we get active?How do we get active?

• See your physician• Seek help from a qualified exercise

professional– Certified by the National Strength and

Conditioning Association (NSCA) or – The American College of Sports

Medicine (ACSM)

•Develop a support team–Someone to hold you accountable

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Tools to useTools to use

• Pedometers– Range from inexpensive spring-

levered to expensive accelerometers

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Gmap-pedometer.comGmap-pedometer.com

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Trusted Sources of InfoTrusted Sources of Info• Physician/Exercise Professional

•Web

• Books–Pedometer Walking. Mark Fenton & David R. Bassett (2006)

– ACSM.org

- LightenTheLoad.net

– NSCA-Lift.org

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QuickTime™ and aYUV420 codec decompressor

are needed to see this picture.

How to….SafetyHow to….Safety

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How far DID Jesus Walk?How far DID Jesus Walk?• Mary walked ≈ 12,187 miles (by 50 yo)• Jesus (before ministry) ≈ 18,400 miles• Jesus’ public ministry ≈3,125 miles

– Avg. 2.85 miles/day– ≈ 6,020 steps/day– ≈ 300 kcal/day in activity

Mileage data from A. Blessitt - www.blessitt.com/jesuswalked

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We all have choiceWe all have choice

• Deuteronomy 30(NIV) “19This day I call heaven and earth as witnesses against you that I have set before you life and death, blessings and curses. Now choose life, so that you and your children may live,…”

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Next Week:Next Week:

Mind Over Matters…

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