A brief presentation used as an introduction to fitness

1. Family Fitness 101
Get Moving @The Library

3. In the U.S.:
68.8% of adults are overweight or obese; 35.7% are obese.
31.8% of children and adolescents are overweight or obese; 16.9%
are obese.
Source: Flegal, K. M., Carroll, M. D., Kit, B.K., & Ogden, C. L. (2012). Prevalence of obesity and trends
in the distribution of body mass index among U.S. adults, 1999-2010. Journal of the American Medical
Association, 307(5), 491-497.

4. The Health Effects of Being Overweight
Increases you risk of
•Coronary heart disease
•Type 2 diabetes
•Cancers (endometrial, breast, and colon)
•Hypertension (high blood pressure)
•Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
•Stroke
•Liver and Gallbladder disease
•Sleep apnea and respiratory problems
•Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)
•Gynecological problems (abnormal menses, infertility)
*Overweight is defined as a body mass index (BMI) of 25 or higher; obesity is defined as a
BMI of 30 or higher.
http://www.cdc.gov/healthyweight/effects/index.html

5. Body Mass Index
Body mass index (BMI) is a measure of body fat based on height and weight that applies to
adult men and women.

6. Exercise Guidelines
by Age
Source: 2008 Physical Activities Guidelines, US
Department of Human Services

7. Adolescents
Ages 11-17
Cardio Exercise
Examples of Moderate Activities
60 minutes • Skateboarding
5-7 days per week • Bike Riding
• Walking to school
Including 3 days of vigorous activity
Examples of Vigorous Activities
Strength Training • Jumping rope
• Playing a sport
3 days per week with light resistance

8. Adults Ages
18-64
Cardio Exercise
5 days per week
30 minutes of moderate activity or 15 minutes of vigorous activity per day (Double for
increased health benefits)
Strength Exercises
2-3 days per week
8-12 repetitions of exercises that strengthen all major muscle groups
Adults aged 65 and older should also follow these guidelines as their health
allows. You should also do exercises that improve balance, strengthen your
core and increase flexibilty.

9. How to start
Consult your doctor before starting any exercise program.
Begin slowly
Choose activities that you enjoy doing.
Break up the activity into manageable chunks of time- if you don’t have 30
minutes straight, exercise for 10 minutes, three times per day.
Easy ways to add activity to your day:
Park further away from where you are going and walk
Walk the dog
Play with your children
Take the stairs instead of an elevator or escalator

10. Example of Moderate-level activities
• Biking slowly
• Canoeing
• Dancing
• General gardening (raking, trimming shrubs)
• Tennis (doubles)
• Walking briskly
• Water aerobics

11. Examples of Vigorous Activities
• Aerobic dance
• Basketball
• Fast dancing
• Jumping rope
• Martial arts (such as karate)
• Race walking, jogging, or running
• Riding a bike on hills or riding faster
• Soccer
• Swimming fast or swimming laps
• Tennis (singles)