Assess physical activity

.pdf

School

University of Houston *

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Course

1353

Subject

Health Science

Date

Oct 30, 2023

Type

pdf

Pages

Uploaded by MajorDonkeyPerson168

1. What is your weekly total for moderate intensity equivalent minutes? Note that every minute of vigorous exercise counts as two minutes of moderate activity. Light activity and activity of less than 10 minutes in duration do not count toward your weekly total. - To calculate my weekly total for moderate intensity equivalent minutes, I count each minute of moderate-intensity exercise as 1 minute and each minute of vigorous-intensity exercise as 2 minutes since it's twice as intense. I add up the equivalent minutes for all my activities during the week. For example, if I did 30 minutes of moderate activity, 20 minutes of vigorous activity (equivalent to 40 minutes of moderate activity), 45 minutes of moderate activity, and 15 minutes of vigorous activity (equivalent to 30 minutes of moderate activity), my weekly total would be 145 minutes of moderate intensity equivalent minutes. 2. Did you meet your weekly goal number of days for muscle-strengthening and flexibility activities? Were your totals what you expected? - Yes, I met my weekly goal for the number of days for muscle-strengthening and flexibility activities. My totals were what I expected. 3. As mentioned in the text, walking is an excellent lifestyle physical activity for health. Walking to public transportation, such as the bus or the subway, can be an easy way to accumulate the weekly recommended amount of physical activity. How do you get to and from campus (and around your campus itself) and to your job if you have one? What factors affect how much you are or aren't able to incorporate walking into your daily activity? For example, perhaps you are taking this class online and thus don't have to leave the house to attend class. Or perhaps your part-time job as a dog walker means you walk for two hours a day, five days a week. If you use a Fitbit or other tracker to monitor steps walked in a day, you can use this information to help you with your activity analysis. - I commute to college every day, and I rely on my iPhone's fitness step tracking to help me meet my daily activity goal. However, I must admit that with the demands of school work and other commitments, I find it challenging to stay as active as I'd like to be for optimal health. To maximize my daily activity, I try to incorporate more walking into my commute, taking the stairs instead of the elevator and making an effort to walk to nearby places. I've also learned to schedule short breaks during my school day to stretch and move around, and I use study breaks as an opportunity for quick physical activities like brisk walks or short workouts. While my daily activity goals might not always be met, I recognize the importance of balance and consistency in maintaining a healthy lifestyle, and I'm determined to continue making small but meaningful changes in my daily routine. 4. If you did not meet the Physical Activity Guidelines for Americans, what are some things you can do to increase your daily physical activity? If you did meet the Guidelines, what strategies and motivations help you stay active?

- Given my current situation, where I commute to college daily and rely on my iPhone's fitness step tracking, I acknowledge that I haven't been consistently meeting the Physical Activity Guidelines for Americans. To increase my daily physical activity, I can further optimize my daily routines. This includes allocating time for more dedicated exercise sessions beyond my daily commute. I could explore joining fitness classes, engaging in sports, or incorporating a regular workout routine that aligns with my schedule. Additionally, finding opportunities to be active during study breaks, whether through quick workouts or short walks, is vital. Setting more specific and attainable activity goals, such as increasing my daily step count gradually, will help me establish a healthier, more active lifestyle, despite the challenges posed by school work and other commitments. Consistency in these efforts is key, as I strive to prioritize my health and overall well-being. 5. Think about your neighborhood or community. Does it facilitate physical activity, or does it present barriers to physical activity? For example, can you and your neighbors walk to the local grocery store? Is there a park nearby where you can walk or play sports? If your community does not encourage physical activities, what needs to change? - In my neighborhood, I'm fortunate that it generally facilitates physical activity. There's a local grocery store within walking distance, which makes it convenient to walk for groceries. Additionally, we have a park nearby where residents can walk, jog, or engage in sports activities. There are sidewalks and pedestrian-friendly areas that encourage walking and cycling. However, I understand that not all communities are as well-equipped for physical activity. In areas where physical activity isn't encouraged, there's a need for change. This could include initiatives to create more walkable spaces, build or improve parks and recreational facilities, and develop safe bike lanes. Local authorities and community members can collaborate to make these changes and promote a culture of physical activity, benefiting the overall health and well-being of residents. 6. Choose either walking or biking. Is your campus and local community walkable or bikeable? To help with your assessment, you may want to consult one or both of the following resources: - I'll choose walking for this assessment. In my local community and on my campus, the walkability factor is quite good. There are sidewalks and pedestrian pathways that make it safe and convenient to walk. The local community also has well-marked crosswalks and pedestrian-friendly intersections, which further enhance walkability. Additionally, there are several nearby amenities and facilities, including stores, parks, and recreational areas, that can be easily accessed on foot. Overall, both my campus and local community are highly walkable, encouraging individuals to incorporate walking into their daily routines.

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