hw499 Unit 8 Assignment Campbell A

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Daily Activity Guidelines

UNIT 8 ASSIGNMENT
ASHLEY CAMPBELL
PURDUE UNIVERSITY GLOBAL
H W 4 9 9 B A C H E L O R ’ S C A P S T O N E I N H E A LT H A N D W E L L N E S S
MARK MAULE
APRIL 23, 2024
Why do we need physical activity?

 Daily activity helps maintain a healthy weight

 Sedentary lifestyles lead to chronic health issues

 Participating in daily activity aids in sustaining bone


and muscle health and preserve joint mobility

 Movement helps the body release stress and reduce


pain
Daily Activity Goals

 The minimum amount of activity adults should be


getting weekly is 150 minutes
 (U.S. Department of Health and Human Services, 2018)

 Types of activity to include are cardiovascular and


strength training

 150 minutes divided by 5 days is 30 minutes a day!

 Where can you find 30 minutes a day?


A simple 5 day plan

 Mondays, Wednesdays & Fridays


 5 minute warm up, jumping jacks or jumping rope
 30 minutes of a cardio which could include
 Walking, jogging, hiking, cycling, swimming or sports
 Then a 5 minute stretch

 Tuesdays & Thursdays


 5 minute warm up, such as walking lunges or bear crawls
 30 minutes of strength training which could include
 Using free weights with body weight exercises to increase the
intensity, or using a step, doing exercises until muscle failure and
increasing the weight when it gets easy
 Then a 5 minute stretch
Bodyweight Challenge

 Welcome to physical activity dome!!

 We will compete for who can do the most of the


following activities
 Calf Raises
 Squats

 Tricep dips
 Pushups
 Plank for time
Course Recap & Cool Down

 150-300 minutes is the range for activity for adults a week

 Incorporate cardiovascular endurance, strength training


and stretching

 Workouts can be done anywhere, find what works for you


and make the time!

 Questions?
 Email me at shrimpallergy2018@gmail.com
References
 American Heart Association. (2024, January 22). No time for exercise? here are seven easy ways to move more!.
www.heart.org. https://www.heart.org/en/healthy-living/fitness/getting-active/no-time-for-exercise-here-are-7-easy-
ways-to-move-more

 CDC. (2023, February 24). About overweight and obesity. Centers for Disease Control and Prevention.
https://www.cdc.gov/obesity/about-obesity/index.html

 MedlinePlus. (2020, May 8). Exercise and physical fitness. https://medlineplus.gov/exerciseandphysicalfitness.html

 U.S. Department of Health and Human Services. (2013, February 13). Tips to help you exercise more, get active.
National Heart Lung and Blood Institute. https://www.nhlbi.nih.gov/health/educational/wecan/get-active/getting-
active.htm

 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
Handout 1

 Bodyweight Exercises
that can be done
anywhere

 Upper Body  Lower Body


 Planks  Jumping jacks
 Pushups  Mountain climbers
 Crunches  Hip Raises
 Tricep dips  Squats
 Lunges
Handout 2

 Alternating work out schedule


 Monday
 Set a timer and walk around the block with a friend until it beeps
 Tuesday
Focus on upper body weight workouts with 3 sets of 10 reps
 Wednesday
 Follow along with a 30 minute yoga video
 Thursday
 Focus on lower body weight workouts with 3 sets of 10 reps
 Friday
 Go for a bike ride for 30 minutes
Handout 3

 Sneaky habits to build activity into your day!


 Park farther from the store if mobility is not
limited
 Take the stairs if you are only going up or down 1
level
 Join a sports league you enjoy

 Go to the beach or lake

 Put dance music on and vacuum

 Wash the car at home

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