Staying Physically Active - UNC Center for Health ......If you spend the day doing tiring work, pick a fun activity. Walking with a friend, dancing, or your favorite active sport or

Chair Exercises for Strength and Flexibility

StayingPhysically Active

Assessment

Background Information

Tips

Things That Get in the Way of Physical Activity

Tips to Get on Track

Goals

93© 2017 UNC-CH Center f or Health Promotion and Disease Prevention Walking

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.

94

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 3)

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 5)

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…

Staying Physically Active © 2017 UNC-CH Center for Health Promotion and Disease Prevention

95© 2017 UNC-CH Center for Health Promotion and Disease Prevention Staying Physically Active


Background Information

During the first session on physical activity, we focused on why it is important to be active and on walking. During the next session, we focused on other types of physical activity, including muscle-strengthening activity. In this session, we will focus on continuing to be active and adding muscle-strengthening activity if you are not doing these.

If you are not meeting your goals for walking or for other types of activity, answer the questions on page 97, Things That Get in the Way of Physical Activities, and review the tip sheets that follow, pages 98-100.

If you are meeting your goals for walking or for other types of activity, but are not doing muscle-strengthening activities, try to add two sessions of muscle strengthening activities each week—see tips on next page.

Remember, sitting in one place for a long time is bad for your health. If you can, take breaks every 30 minutes…just get up and walk around for a couple of minutes.

96 Staying Physically Active © 2017 UNC-CH Center for Health Promotion and Disease Prevention


Tips

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, chair exercises,

weights, and working against gravity are all good activities. For information on chair exercises, check out Chair Exercises for Strength and Flexibility on pages 119-125.

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

Muscle-Strengthening Activity

Current Level of Activity

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

Long-Term Goal

Not doing muscle-strengthening activity

Defer for now. 2 sessions per week

Not doing muscle-strengthening activity

Start doing muscle-strengthening activity 2 sessions per week

Doing-muscle strengthening activity

Maintain. 2 or more sessions per week

✔



Things that Get in the Way of Physical Activity

Here are some things that might get in the way of increasing physical activity. How likely is it that the following might get in the way of increasing your physical activity?

Please mark one answer for each of the following:

Very likely

Somewhat likely

Neither likely nor unlikely

Somewhat unlikely

Very unlikely

1. Feeling too tired

2. Not enough time to be physically active

3. Bad weather

4. Other people around me are not physically active

5. Feeling bored

6. Feeling too sore and/or uncomfortable

7. Cost of activities


TipsStayingPhysically Active

1. If you are concerned about feeling too tired, consider:There are plenty of ways to be active even if you have a busy schedule.

Here are some tips for planning activities you can enjoy even when you are busy.✻ When you are tired out by life’s stresses and strains, take a few minutes for a walk or

some active stretching to clear your head and refresh yourself.✻ If you spend the day doing tiring work, pick a fun activity. Walking with a friend,

dancing, or your favorite active sport or hobby can give you energy.✻ Take a break by using the stairs instead of the elevator.✻ Put more “umph” into what you already do each day.

2. If you are concerned about having enough time, consider:This is a challenge for a lot of people.

Here are some tips to help you put physical activityhigh on your “to-do” list.✻ During your daily work or chores, put a little more

umph into what you do—you won’t need to set asideextra time to exercise at the end of the day.

✻ Three 10-minute blocks of moderate activity duringthe day can do you as much good as 30 minutes ofactivity all at once.

✻ Tell your family and friends that being active isimportant to you—ask them to help you make time.And remember that people who depend on you needyou to be healthy!

✻ Don’t forget: people who spend at least 30 minutes aday being active enough to breathe a little harder areless likely to have:• heart attacks• weight problems• cancer

• high blood pressure• diabetes• brittle bones (osteoporosis)

Check the goals you want to work on for the next contact.✔


Tips StayingPhysically Active

3. If you are concerned about bad weather, consider:Don’t let bad weather slow you down!

Here are some tips to help you be active indoors:✻ Try the resistance band exercises in this program.✻ Use your smartphone or YouTube to find exercise programs you can do at home. Search

for low-impact exercises.✻ If you have stairs—take a few extra trips.✻ If you don’t have much room, you can run or march in place or do simple exercises.✻ If you don’t want to walk in the rain, go for a walk at the mall.

Here are some tips for being physically active even when you are concerned about the weather:✻ After a brisk walk in cold weather, treat yourself to a nice hot cup of coffee or tea.✻ If the weather is cold, dress warmly—wear layers and a hat and gloves.✻ If it’s hot, swim, take a brisk walk in an air-conditioned building, or walk first thing in the

morning or in the evening in a well-lit area.✻ If you are active outside in the heat, drink plenty of water.✻ Grab an umbrella and a friend and go for a walk in the rain.✻

4. If you are concerned about other people around you who are notphysically active:Remember, you can be active with or without the company of others.

Some activities are more fun if you have company:✻ Ask a friend to be your walking partner.✻ Start a new activity with family or friends.

Other things are just as easy to do on your own:✻ Put just a little more umph into everything you do.✻ Take a break and stretch when you’re working around the house.



Tips

5. If you are concerned about getting bored, consider:There are plenty of ways to avoid boredom when it comes to livingan active lifestyle.

Here are some tips to help you get out of a rut and try something new:✻ Being active is a way of living. Look for activities you enjoy, like walking with friends,

gardening, or dancing.✻ Add music to your activities. Music makes anything more fun!✻ Call your local Parks and Recreation office for new ideas.✻ Choose activities that help you:

• Learn new things • Meet new people • Explore new places.

6. If you are concerned about feeling sore or uncomfortable, consider:Your body will adapt to physical activity and you will start to feel stronger andmore energetic over time.

Here are some tips to help prevent muscle soreness:✻ The first few times you move in a new way you may feel a little sore, but after that you

will feel better and better.✻ You’re less likely to get sore if you start slowly and warm up.✻ Try swimming or water exercises.✻ If you are overweight, losing a few pounds can help with aches and pains.

7. If you are concerned about how much it costs to be physically active,consider:You don’t have to spend lots of money to be active.

Here are some tips to help you be active without breaking the bank:✻ Walk in a shopping mall, around your neighborhood, or at the local high school track.

You don’t need a health club membership.✻ Walk when you can, instead of driving, and save the money you would spend on gas.✻ If you spend any money on physical activity, spend it on a comfortable pair of walking

shoes that fit you well.✻ Talk to a foot doctor about finding the right shoes if you have problems with your feet.✻ If you decide you need it, look for used exercise equipment in good shape at thrift shops

and yard sales.



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

Documents

Staying Physically Active - UNC Center for Health ......If you spend the day doing tiring work, pick a fun activity. Walking with a friend, dancing, or your favorite active sport or