Lesson Twelve: Including Physical Activity in Your Daily Life
Dr. Ches Jones, Ph.D.
Lesson Twelve Lecture
Lesson Twelve Slides
Readings and Videos
Physical Activity Guidelines for Americans.[1]
Physical Fitness Tied to Lower Risk for Dementia, Study Shows.[3]
Wendy Suzuki: The Brain-Changing Benefits of Exercise.[4]
Study Guide
- Introduction
- The topic focuses on the importance of physical activity and its role in reducing the risk of chronic diseases such as cardiovascular disease and cancer.
- Understanding physical activity’s impact on health is essential for improving overall well-being and longevity.
- Main Concepts
- Physical Activity vs. Exercise
- Physical activity includes any movement that raises the heart rate, not just structured exercises. Activities like gardening and vacuuming count as physical activity.
- Benefits of Physical Activity
- Reduces the risk of chronic illnesses, improves bone mass, aids weight management, enhances immunity, and supports mental health and stress management.
- Physical Activity Guidelines
- Recommended 150 minutes of moderate aerobic activity per week, including muscle strengthening activities twice a week.
- Components of Physical Fitness
- Includes cardiorespiratory fitness, muscular strength and endurance, flexibility, and body composition. Skill-related components include agility, balance, coordination, power, speed, and reaction time.
- Physical Activity vs. Exercise
- Key Points
- Physical activity is a major protective factor for health, with guidelines suggesting specific durations and types of activities.
- The distinction between physical activity and physical fitness is crucial, with fitness involving health or skill-related attributes.
- Incorporating physical activity into one’s lifestyle requires overcoming barriers and setting SMART goals (Specific, Measurable, Action-oriented, Realistic, and Time-oriented).
- Key Terms and Definitions
- Physical Activity: Any movement that increases energy expenditure and heart rate.
- Exercise: Planned, structured, and repetitive movement aimed at improving or maintaining physical fitness.
- Cardiorespiratory Fitness: The ability of the heart and lungs to supply oxygen during sustained physical activity. d. Muscular Strength: The ability of muscles to exert force.
- Flexibility: The range of motion available at a joint.
- Summary and Conclusion
- Physical activity is vital for preventing chronic diseases, enhancing mental health, and maintaining overall fitness.
- Key takeaways include understanding the guidelines for physical activity, the benefits it offers, and how to incorporate it into daily life effectively.
- Emphasizing the protective role of exercise in brain health and preventing conditions like dementia underscores its comprehensive benefits.[5]
- U.S. Department of Health and Human Services. (2018). Physical activity guidelines for Americans, 2nd edition. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf ↵
- ABC News. (2014, December 11). The rules of stretching [Video]. YouTube. https://youtu.be/K_BSgbumwdM?si=RmmrT17ScFLU48nA ↵
- CBS Mornings. (2018, March 15). Physical fitness tied to lower risk for dementia, study shows [Video]. YouTube. https://youtu.be/sWSIB_71jSg?si=XzkGCeiQ9MxSaGKi ↵
- TED. (2018, March 21). Wendy Suzuki: The brain-changing benefits of exercise [Video]. YouTube. https://youtu.be/BHY0FxzoKZE?si=513MgtJ74hgx86R7 ↵
- This study guide was created using ClipGist, a generative AI tool created by Arizona State University on OpenAI's API platform.https://teachonline.asu.edu/asu-online-ai-tools ↵
