Done by:

Adopting an Active Lifestyle

Lifestyle activities are the foundation of an active lifestyle. Lifestyle activities include activities of daily living and less intense sports and recreational activities. Should expend more energy than normally expended at

The Activity Pyramid

Lifestyle activity is at the base of the pyramid because it is something that everyone can do on a regular basis.

Washing or waxing a car Washing windows or floors Gardening Wheeling self in wheelchair Social dancing Pushing a stroller Raking leaves Walking

Examples of Lifestyle Activities

Advantages of Lifestyle Activity

Lifestyle activities can be integrated into your daily routine. Relatively easy to perform, therefore they are popular among adults. Promotes metabolic fitness.

How to Add Activity into Your Daily Lifestyle

Park farther away in parking lot Walk/bike to the store Walk breaks at work Take stairs instead of elevators Add in Yard work Count Housework as activity
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Occupational Physical Activity

In a famous study, bus conductors who regularly climbed stairs to collect tickets from passengers had lower rates of dying than the more sedentary bus Walking up and down the stairs made a drivers after significant difference in health risks. controlling for other risk factors. 7

Try Taking the Stairs!

A great way to increase daily energy expenditure is by taking the stairs instead of the elevator

(or just going up and down the stairs several times during the day for quick breaks).

The estimated energy expenditure required to go up and down 1 staircase (15 stairs) is ~ .022 kcal/lb (.0015kcal/lb/stair) Example calculation:

Going up and down 4 flights of

What is a MET?

1 MET = resting energy expenditure 1 MET = 3.5 ml O2 / kg / min 1 MET = 1 kcal / kg / hour

Range of Intensities for Lifestyle Physical Activity

Activity Level Rest Very Light Light Moderate Hard Very Hard Maximum MET Level 1 2 - 2.5 2.5 - 4 2/3 4 2/3 - 7 7 - 10 10 - 12 12+ Example Resting Typing Normal Walk Brisk Walk Run 5 mph Run 8.5 mph Run 10 mph
See Web06-2 to see how ranges vary by fitness level

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Web06-1

Exercise Continuum
MAXIMUM VERY HARD Intensity of Exercise HARD MODERATE LIGHT VERY LIGHT REST 1 2 3 4 5 6 7 8 9 10 11 12 +

Aerobic

Anaerobic

METS
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Sample Calculations with METS

Estimate of calories burned from 1 hour of brisk walking in a 150 pound (70 kg) person walking = 6 METS = 6 kcal / kg / hour

6 kcal / kg / hour x 70 kg = 420 kcal/hour

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MET values have been estimated for most other forms of activity. Household and gardening tasks can have MET values ranging from 3-5 METS. They can contribute to an active and healthy lifestyle and promote weight control.

Estimating Energy Expenditure from other Activities

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Wellness Benefits

Reduction in disease risk and early death. Take less time to go to sleep and sleep nearly an hour longer. Functional limitations are much lower in moderately active people than in those who are sedentary. Enhances self-esteem. Lower incidence of depression

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How Much Lifestyle Physical Activity is Enough?

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General Physical Activity Recommendations

Every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week.
The level of activity recommended in this guideline can be achieved by incorporating lifestyle physical activity throughout the day.
Surgeon Generals Report on Physical Activity and Health

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FIT Formula for Lifestyle Physical Activity

Threshold of Training
Most days of the week

Equal to brisk walking About 150 kcal 3-5 METS 30 min or 3 10-min
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FIT Formula for Lifestyle PA

Target Zone
All or most days/wk

Equal to brisk or fast walking 150-300 kcal/day 3.0-7 METS

Maximize caloric expenditure

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Comparison of Daily Activity Patterns

10 Noon-time jog 8

MET level

Sedentary Lifestyle Exercise Leisure-Time Exercise

After-dinner walk

6 Walk to bus stop

0 0 2 4 6 8

Time (hours)

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14

16

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Pedometers

Pedometers provide a great way to remind you to get more lifestyle physical activity in your day (selfmonitoring). Set step goals based on 1 week of baseline steps (average steps/day) Increase step count by 1,000 to 3,000 steps/day 10,000 steps is NOT for everyone!

Walk 4 Life Inc.

New Lifestyles Inc.

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How Many Steps is Enough? Activity Classification for Pedometer

Step Counts in Healthy Adults
Table 5, p. 104
Steps / day < 5000 5000-7500 7500-9999 10,000-12,500 > 12,500+ Category Sedentary Low active Somewhat active Active Very Active

Source: Based on values from Tudor-Locke, 2004.

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The sedentary nature of our society is due in part to environmental factors. Changes in the environment can promote lifestyle physical activity.

Lifestyle PA & the Environment

built environment

Active Living by Design ( www.activelivingbydesign.org) dedicated to promoting more active environments in society

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Lifestyle PA: Summary

Many advantages to adopting an active lifestyle. You can accumulate lifestyle physical activity throughout the day (10-min bouts) to meet the recommendations Many people use pedometers to self-monitor daily activity levels. Changes in the environment can promote lifestyle physical activity Also need to consider personal

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Web Resources
Online Learning Center

On the Web pages for Concept

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