Other Types of Physical...

Other Typesof Physical Activity

Assessment

Background Information

Tips

Goals

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Assessment

Walking

In a usual WEEK…

On a typical DAY when you WALK for recreation, health, fitness, or transportation…

1. How many times do you walk for recreation, health,fitness, or transportation such as walking around theblock, walking your dog, or walking to work?(Do NOT include walking that you do as part ofyour job.)

5+ 3-4 1-2

0 (If 0, skip questions 2-5)

If you do not wear a Fitbit or pedometer

2a. What is the total time you spend walking?

30 or more minutes

10-19 minutes 20-29 minutes

Less than 10 minutes

If you wear a Fitbit or pedometer

2b. How many steps per day do you walk?

10,000 or more 7,500-9,999 Less than 7,499

3. What is yourusual speed?

Fairly fast (3-4 miles in an hour)

Very fast (more than 4 miles in an hour)

Average or normal (2-3 miles in an hour)

Casual strolling or walking (less than 2 miles in an hour)

Next, we will talk about physical activity. Before getting started, please complete the following questions about walking and other activities.

Other Types of Physical Activity © 2017 UNC-CH Center for Health Promotion and Disease Prevention

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Other TypesOf PhysicalActivity

Assessment

The next questions are about leisure time physical activity other than walking. When answering these questions, DO NOT include walking. These questions ask about two levels of physical activity: moderate and vigorous.

MODERATE physical activities cause a moderate increase in breathing and heart rate. You should be able to carry on a conversation when doing these activities.

VIGOROUS physical activities cause a large increase in breathing and heart rate. It is difficult to talk when doing these activities.

1. How many times do you domoderate leisure time physicalactivities like dancing, cycling, socialtennis, golf, or gardening?

5+ 3-4 1-2

0 (If 0, skip to question 2)

2. What is the total time you spenddoing this activity?

30 or more minutes

10-19 minutes 20-29 minutes


3. How many times do you do vigorousleisure time physical activities likejogging, aerobics, swimming laps, orcompetitive tennis?

5+ 3-4 1-2

0 (If 0, skip to question 4)

In a usual WEEK…

On a typical DAY when you do MODERATE ACTIVITY…

In a usual WEEK…

4. What is the total time you spend? 20 or more minutes

10-19 minutes


On a typical DAY when you do VIGOROUS ACTIVITY…

© 2017 UNC-CH Center for Health Promotion and Disease Prevention Other Types of Physical Activity

70

Assessment


Indicate which of the following muscle strengthening activities you do in a usual WEEK by checking the yes or no boxes. For those activities you do, check the box for the number of times you do this activity during a typical WEEK.

1. Yes No

Lifting weights (free weights or weight machines at the gym)

3+ 2 0-1

2. Yes No

Yoga 3+ 2 0-1

3. Yes No

Working out with a resistance band 3+ 2 0-1

4. Yes No

Doing exercises that use body weight (push-ups, sit-ups)

3+ 2 0-1

5. Yes No

Gardening (digging, shoveling) or other yard work

3+ 2 0-1

6. Yes No

Other (please list): 3+ 2 0-1

Other Types of Physical Activity © 2017 UNC-CH Center for Health Promotion and Disease Prevention

71© 2017 UNC-CH Center for Health Promotion and Disease Prevention Other Types of Physical Activity

Other Typesof PhysicalActivity


Walking is a great way to stay active. If you want to stick with walking as your main way of being active, that is fine. However, there are many other types of physical activity that are good choices for recreation, health, and fitness. These activities can be done in place of walking or in addition to walking. If you meet your goals for walking or doing other types of physical activity for 30 minutes on most days, consider adding some muscle-strengthening activities. Trying a variety of physical activity can be healthful and enjoyable.

What Other Types of Physical Activity Can Help My Fitness?Most types of exercise or sports are good for fitness. These activities can be done at moderate intensity or vigorous intensity. Moderate- intensity activity usually causes your heart rate and breathing to increase, but you should not feel strained. Vigorous-intensity activity usually causes your heart rate and breathing to increase enough so that it is difficult to talk while you are exercising.

You might want to try some of the following activities or sports at moderate or vigorous intensity: Û bicycling Û dancing Û jogging Û swimming Û tennis or badminton Û basketball

NOTE: If you are currently not doing these activities and want to do some of them at a vigorous-intensity level, check with your doctor to see if this is okay.

72 Other Types of Physical Activity © 2017 UNC-CH Center for Health Promotion and Disease Prevention


Other Typesof Physical

Activity

Most experts recommend doing some muscle-strengthening physical activity each week. If you are meeting your walking goals or you are doing other types of physical activty for 30 minutes or more on most days, try adding muscle-strengthening activities a couple of times a week.

Types of Muscle-Strengthening ActivitiesThere are many types of muscle-strengthening exercises. Pick exercises that work well for you and your lifestyle.1. Stretch band exercises are a good way to strengthen your upper

arms, chest, legs, and hips. You can do the exercises at home oreven at work—all you need is a stretch band.

2. Chair exercises can help you work on strengthening when youhave problems with balance or standing. They are also a goodchoice when you can’t get out for a walk, are watching TV orlistening to the radio, or when working at a desk for a long period of time.

3. You can use weights to do strength training exercises.4. Strengthen your muscles by using gravity and your own body weight (push-ups and sit-ups)—

no equipment required!5. If you belong to a gym, use the equipment there to do muscle-strengthening activities.

What Indoor and Outdoor Household Activities Help My Fitness?Household chores and work around the house offer many ways to be more physically active.

Household chores that can be done with enough intensity to help with health and fitness include:

Û gardening Û raking Û mowing with a push mower Û mopping Û sweeping or vacuuming

Just remember, when doing chores, increase the pace a bit so they become moderate-intensity physical activity. That is, activity that increases your heart rate and breathing but still allows you to carry on a conversation.




What Child and Adult Care Activities Help My Fitness?Child and adult care activities are ways to be active. If you do child and adult care activities, choose to do them in a way that provides at least 10 minutes or more of moderate-intensity activity. For example:

Û Play active games with young children—no one knows how to better burn energy than kids! Û Go for a walk with children. This is a great way to get in extra steps. Û If you push elders in a wheelchair, push and walk for at least 10 minutes.

How Can I Get More Benefit From Activities I Am Already Doing?Many people already have physical activities as part of their normal routine. If that sounds like you, you might want to consider upping the intensity for greater health benefits. Here are some tips to help you get the most out of the activities you’re already doing:

Û When doing chores, increase the pace a bit so they become moderate-intensity physical activity. Û Turn “clean-up time” with young children into a fast-paced game. Û When pushing elders in a wheelchair, push farther for extra benefit.

Whatever activity you do, there is always room for extra fitness by increasing the pace, distance, or time of your activity.

How Can I Get Additional Health Benefits From Small Changes in My Daily Routine?Another way to get more benefit from your normal routine is to decrease the amount of time you’re sitting. Recent studies have shown sitting for long periods of time (more than 30 minutes) can increase your risk for heart disease, even if you are active during other times of the day. Below are some tips to decrease your risk of heart disease from sitting in one place too long.

Û Take a break every 30 minutes when watching TV or sitting at a computer screen…just get up and walk around for a couple of minutes. Or take advantage of TV ads to be active for a couple of minutes…take out the trash, put away the dishes, or fold some laundry during the ad.

Û If your work involves sitting all day and allows for a brief morning and afternoon break, take advantage of this time by walking for at least a couple of minutes…take a path to the bathroom that allows you to walk for a minute or 2 or climb a floor or 2 of stairs.

Û While seated, consider chair exercises or doing a few quick stretches, as outlined in this guide on Chair Exercises for Strength and Flexibility (see pages 119-125).



ActivityBackground Information

How Can I Be Safe When I’m Active? Whatever your physical activity and routines, it’s important to be safe. This means engaging in activities that are the right ones for you and having a plan in case there is injury.

The activities that are right for you are ones that are safe given any health conditions you might have.

Talk to your doctor to get information about what to consider if you have any of the following common medical conditions and are planning to do vigorous activities.

Û Overweight Û High blood pressure Û Heart disease or stroke Û Arthritis

What Should I Do if I Get Injured?Most people can avoid injury while being active. But, if you injure yourself, it’s important to have a plan.

For minor injuries related to physical activity, try R-I-C-E:

Rest: Stop what you are doing and let the injured area rest.

Ice: Put an ice pack on your injury right away. You should do this for 15-20 minutes several times a day.

Compression: Use an elastic bandage to wrap the injury and keep the swelling down. Be careful not to wrap too tight!

Elevation: Raise the injured area higher than your heart. This will help to keep it from swelling.

Following these steps is enough to take care of many injuries. However, if the injury is serious, or lasts for more than a few days, see your doctor.

Also, if you start doing vigorous activity or increase your duration of activity, expect your muscles to be sore for a couple of days.



Tips

If you want to continue to work on walking for your physical activity, continue or update the walking goals for steps or minutes that you selected during the last session. If you want to work on types of physical activity other than walking, check the goals you want to work on in the table below. Also, consider adding muscle-strengthening activities and note your plans at the bottom of this table. Then, review the tips for reaching your goals.

✔

Other Types of Physical Activity

Current Level of Activity

Goals for Next Contact (check the box to indicate your goals)

Long-Term Goal

Less than 30 minutes five times per week

Choose activities you like to be more active. See tips for other activities below.

30 minutes on most days of the week.

30 minutes five times per week or more

Maintain your physical activity level. Maintain. More activity may be better.

Muscle-Strengthening Activity

Add or maintain muscle-strengthening activity

2 or more times per week

✔



ActivityTips

Tips to Help You Be Active for 30 Minutes on Most Days of the Week:If you do indoor or outdoor household activities, count them toward your physical activity goals.

Û Indoor activities that count as moderate physical activity including sweeping, mopping, or vacuuming. Put on some favorite music when doing these chores and do them fast enough to increase your heart rate and breathing a bit.

Û Outdoor activities like raking leaves or gardening can be moderate physical activities also.

Û If you do child or adult care, count them toward your physical activity goals. Û Actively playing with kids is a great way to get your physical activity. Û If you push someone in a wheelchair, do it at a rate that increases your heart rate and breathing a bit.

If exercise or sports is what you like, count them towards your goal. Û Consider bicycling, dancing, jogging, tennis, or basketball. These activities can be vigorous (they cause a

large increase in heart rate and breathing). If you are currently not doing vigorous activity and want to do so, check with your doctor to make sure it is okay.

Tips for Muscle-strengthening Activities: Û Start with 8-12 repetitions or one set of each activity. Work up to 2 or 3

sets per muscle group, per week. Û Pick exercises that work for you: stretch bands, weights, and working

against gravity are all good activities. See Chair Exercises for Strength and Flexibility on pages 119-125.

Û Select activities that work the large muscles in arms, legs, and abdomen.


My Goals and First Steps


Goal 1: If you continue to work on walking, pick a goal for steps or minutes per day. If not, pick a

goal for other types of physical activity.

Physical Activity Goal—Walking:

Steps per day:______________________ or Minutes per day:____________________

Other Type of Physical Activity Goal: ______________________________________________

First Steps: ____________________________________________________________________

Goal 2 (Optional): Muscle Strengthening Activity _____________________________________

First Steps: ____________________________________________________________________

Place this sheet where you will see it often (refrigerator or bathroom mirror). You may monitor goals by the week (left side of table) or by the day (right side of table).

GOAL 1: Did you meet your goal? (Check for Yes, or for No)

Week Weekly Goal

Daily Goal

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 2 3 4 5

Goal 2: Did you meet your goal? (Check for Yes, or for No)

Week Weekly Goal

Daily Goal

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 2 3 4 5

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