PHYSICAL ACTIVITY

We all know that to take care of your health and reduce the risk of chronic diseases, it is important to do physical activity. However, most adults and many children these days are not doing the physical activity necessary to be healthy. Today we are going to talk about the benefits of physical activity, the different types of activities and how to easily integrate physical activity into your lifestyle.

Physical activity can bring you many health benefits. If you do moderate-intensity physical activity on a regular basis it:  

  • Makes you look and feel great
  • Gives you more energy physical
  • Lowers stress and helps you relax
  • Helps you get to and keep a healthy body weight
  • Lowers your risk of type 2 diabetes, high blood pressure , heart disease, stroke, and certain types of cancer
  • Helps build and keep healthy bones, muscles and joints.

    Also, there is strength training physical activity like light weights or stomach crunches or leg lifts which:

  • Increase your metabolism to help achieve and maintain a healthy body weight 
  • Maintain strong bones
  • Improve your coordination and posture

How much physical activity an adult should get per/day?

30 minutes (you can break this up in 15 minute portions) is the minimum to care for your health and reduce risk of disease.

  •  To keep your weight under control, you need 60 minutes of moderate to vigorous-intensity physical activity most days of the week.
  • If you lost weight and want to keep it off, you need 60-90 minutes of moderate-intensity physical activity every day.

Children and teenagers need at least 60 minutes of moderate to vigorous-intensity physical activity every day.

What is moderate-intensity physical activity?

  • This level of physical activity gets you up and moving and makes your heart beat faster. Examples include brisk walking, biking, taking the stairs, dancing and raking leaves.
  • A person who is being physically active at a moderate-intensity level should be able to carry on a conversation comfortably with their activity partner.
  • If a person is able to sing while being physically active, they are working at a light-intensity level and should raise their intensity.

    What is vigorous-intensity physical activity?

  • Makes you breathe hard and sweat. Examples include running, jogging, playing soccer, fast dancing and fast biking.
  • You can talk a little when you are doing vigorous-intensity activity but you can’t carry on a conversation.
  • If a person is gasping for air or unable to catch their breath during physical activity, they should lower their intensity right away.

Here are some suggestions for all types of activity levels,  IF YOU RARELY DO PHYSICAL ACTIVITY:

  • Begin with activities at the base of the pyramid 
  • Walk whenever you can
  • Make physical activity a part of your leisure time
  • Set realistic goals, and work your way up toward the middle of the pyramid

    IF YOU DO PHYSICAL ACTIVITY SOMETIMES:

  • Be more consistent with activities in the middle of the pyramid
  • Plan physical activity in your day
  • Set weekly and monthly goals
  • Partner with a friend or family member to do physical activity together

    IF YOU DO PHYSICAL ACTIVITY OFTEN:

  • Choose a mix of aerobic, flexibility, and strengthening activities
  • Mix up your routine to make it fun
  • Try new physical activities
  • Challenge yourself with new goals

When exercising please avoid: yayyyyy

1. Avoid becoming overheated .

2. Don’t exercise in hot weather .

3. Wear light clothing .

4. Drink plenty of water . You will need at least 8 glasses of water a day.

5. Drink extra water when you exercise.

6. Eat plenty of healthy food.

Control Your Weight:  

To maintain your weight: Work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week

 To lose weight and keep it off: You will need a high amount of physical activity unless you also adjust your diet and reduce the amount of calories you’re eating and drinking.

Reduce Your Risk of Type 2 Diabetes and Metabolic Syndrome Regular physical activity can reduce your risk of developing type 2 diabetes and metabolic syndrome. Metabolic syndrome is a condition in which you have some combination of too much fat around the waist, high blood pressure, low HDL cholesterol, high triglycerides, or high blood sugar. Research shows that lower rates of these conditions are seen with 120 to 150 minutes (2 hours to 2 hours and 30 minutes) a week of at least moderate intensity aerobic activity. And the more physical activity you do, the lower your risk will be.
Todos sabemos que para cuidar de nuestra salud y reducir el riesgo de enfermedades crónicas, es importante hacer actividad física.  Pero sin embargo, muchos adultos y niños hoy en día no están haciendo la actividad física necesaria para estar saludables. Hoy hablaremos sobre los beneficios de la actividad física, los diferentes tipos de actividades, y como fácilmente integrar actividad física a nuestro día-a-día.

Actividad física nos puede dar muchos beneficios a la salud. Si hacemos actividad física intensivaa-moderada con regularidad nos puede dar lo siguiente;

  • Le hace sentir y lucir bien
  • Da mas energía physical
  • Baja niveles de estrés y ayuda a uno relajar
  • Ayuda llegar y mantener un peso saludable
  • Baja el riesgo de diabetes II, presión arterial, enfermedades de corazón, derrame cerebral, y ciertos tipos de cáncer.
  • Ayuda construir y mantener huesos, músculos, y coyunturas fuertes

    También hay actividad física de fuerzas como levantar peso o hacer abdominales. Este tipo de ejercicio:

  • Aumenta el metabolismo que es lo que ayuda llegar a y mantener un peso saludable
  • Mantiene los huesos Fuertes
  • Mejora la coordinación y postura

30 minutos (esto no tiene que ser continuo, se puede hacer en porciones de 15 minutos). Esto es lo mínimo para cuidar de su salud y reducir el riesgo de enfermedades.

 Para mantener su peso actual bajo control (no subir), se necesita 60 minutos de actividad física moderada-avigorosa-intensiva casi todos los días de la semana.   Si ha perdido peso y no quiere subir, se necesita 60-90 minutos de actividad física moderada-a-intensiva todos los días.

Niños y adolescentes necesitan por lo menos 60 minutos de actividad física moderada-a-vigorosaintensiva todos los días.

¿qué es actividad física moderada-intensiva?

  • Este nivel de actividad física mueve el cuerpo y hace que el corazón trabaje mas rápido. Ejemplos incluye caminando rápido, andar en bicicleta, usando escaleras, bailando, y barriendo
  • Una persona que esta haciendo actividad física a un nivel moderada-intensiva debería poder conversar fácilmente con un compañero
  • Si la persona puede cantar en cuanto esta haciendo actividad física, están trabajando a un nivel de intensidad bajo y debería aumentar su intensidad

    ¿qué es actividad física vigorosa-intensiva?

  • Nos hace respirar fuertemente y sudar. Ejemplos incluyen correr, trotar, jugar futbol, bailar rápidamente, y andar de bicicleta rápidamente.
  • Se puede hablar un poco cuando se esta haciendo actividad física vigorosa-intensa pero no se puede conversar.
  • Si una persona esta jadeando para aire o esta teniendo dificultad de respirar al hacer actividad física debería de bajar la intensidad de la actividad.

SI HACE MUY POCA ACTIVIDAD FISICA:

  • Camine siempre que pueda
  • Haga actividad física como parte de su tiempo libre
  • Establezca metas realistas.

SI HACE ACTIVIDAD FISICA DE VEZ EN CUANDO:

  • Planifique la actividad física en su rutina diaria
  • Fije metas semanales y mensuales
  • Haga actividad física con un amigo o familiar

    SI HACE ACTIVIDAD FISICA REGULARMENTE:

  • Escoja una variedad de ejercicios aeróbicos, de flexibilidad y de resistencia
  • Cambie su rutina para que sea divertida
  • Intente hacer actividades físicas nuevas
  • Propóngase nuevas meta

Pensamiento y revisión yayyyyy

1. Evitar convertirse sobrecalentarse.

2. No hacer ejercicio en clima caliente.

3. Llevar ropa ligera.

4. Beber mucha agua. Usted necesitará por lo menos 8 vasos de agua al día.

5. Beba agua extra cuando usted hace ejercicio.

6. Comer un montón de alimentos saludables.

Controlar su peso:

  • Para mantener su peso: su forma de trabajo hasta casi 150 minutos de actividad aeróbica de intensidad moderada, 75 minutos de actividad aeróbica vigorosa, o una combinación equivalente de los dos cada semana
  • Para perder peso y mantenerlo: se necesita una alta cantidad de actividad física si no también ajustar su dieta y reducir la cantidad de calorías que estás comiendo y bebiendo.

Reducir el riesgo de Diabetes tipo 2 y síndrome metabólico Actividad física regular puede reducir el riesgo de desarrollar diabetes tipo 2 y síndrome metabólico. Síndrome metabólico es una condición en la que usted tiene una combinación de demasiada grasa alrededor de la cintura, presión arterial alta, colesterol HDL bajo, triglicéridos altos o alta azúcar en la sangre. La investigación muestra que tasas más bajas de estas condiciones se observan con 120 a 150 minutos (2 horas a 2 horas y 30 minutos) a la semana de actividad aeróbica de intensidad moderada por lo menos. Y la actividad física más hagas, más bajo será su riesgo.

 

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AGENCY SPOTLIGHT FOOD NOT BOMBS

Do you ever wonder just how much food is wasted? Americans discard approximately 40% of food that is produced. 1,400 calories worth of food is discarded per person per day.

An amazing organization Second Harvest partners with that works to combat this issue is Food Not Bombs. The concept behind Food Not Bombs is to recover food that would otherwise be discarded and share it with whoever might need it or want it. One of their main goals is also to reduce food waste and meet the direct need of the community.  Although Food Not Bombs provides these services, they do not consider themselves a charity. They are only trying to inspire the public to participate in changing society and focus their resources on solving problems like hunger, homelessness, and poverty.

In the city of Santa Cruz, Food Not Bombs began sharing vegan meals with plenty of hungry, in most cases, homeless, individuals at the clock tower in 1988. Additionally, it is also an amazing all-volunteer run program that recovers things like produce, bread and other plant based foods that would otherwise be discarded. Their normal distribution hours are Saturdays and Sundays at 4:00 PM. You can now find them providing these meals at the Downtown post office.

These weekly events make an important impact in Santa Cruz County. Every Saturday, people get to enjoy a hot meal. On Sundays, in addition to the hot meal, people also get the luxury of picking up free produce and groceries.

Food Not Bombs supports sharing, respect, peace, cooperation, dignity, nurturing of the environment and most of all, optimism at a time when many are in despair. They show that it is not necessary to waste so much good food, and to organize a voluntary system of food recovery and redistribution, instead. In their eyes, no one should have to rely on a soup kitchen or charity when we have an abundance of food.

Second Harvest is proud to partner with such a remarkable organization that works tirelessly to create positive change in our community.

A couple of things on their wish list to help those in need include:

  • Rice
  • Beans
  • Peanut Butter
  • Jelly
  • Soap, Shampoo, Toothbrushes/toothpaste
  • Large Pots/utensilsfood
  • Spices/herbs/olive oil
  • Clothing, etc.

Any of these items can be dropped off during their distributions.

Obesity Prevention Plan

obesity

Obesity is an ongoing epidemic in our society. The United States has the highest rate of obesity with one third of the population being obese. This is a great concern for our community because being overweight or obese  is a major health concern which can cause diseases such as, coronary heart disease, cancer, stroke, type 2 diabetes, and osteoporosis.

Being able to maintain a healthy weight throughout our life and understanding what obesity is important for our health.

Obesity is when there is excess fat on the body which leads to increased weight gain. However, when a person is overweight they may not be obese. Being obese is not the same thing as being overweight.

A person who is overweight is not considered obese. What is the difference between an overweight person and an obese person? (Wait for answers)  A person who is overweight and a person who is obese are two different things. A person who is overweight is not obese because the weight they have can be muscle or fat that is not in excess. An obese person tends to have     excess fat. (Show illustration of obese person and overweight person.)

There are a lot of challenges that people face that can prevent them from eating healthy.  Some barriers include:

  • Cost of food
  • Lack of access to healthy food  .
  • Advertisements (i.e. Fast food, junk food, sodas)
  • Diet (Food insecurity)
  • Lack of physical activity
  • Individual behavior (diet, medication use, etc.)
  • Environmental factors (unsafe surroundings, lack of parks, trails or sidewalks)

    How do we figure out if a person is obese? We can find out if a person is obese by using The BMI (Body Mass Index) chart.

    How do you calculate BMI?  To calculate your BMI, you divide your weight in pounds by your height in inches squared. Then you multiply that number by 703. This number gives you a good idea of your body weight status.

    Underweight: BMI Less than 18.5 Healthy weight: BMI 18.5-24.9  Overweight: BMI 25.0-29.9 Obese: BMI 30.0 or great

Steps that we can take to help prevent obesity are: 

  • We can use the BMI chart to help calculate a healthy weight
  • We can decrease the amount of calorie intake in our diet (substituting foods that are high in calories with foods that are low in calories such as fruits and vegetables)  
  • We can eat “nutrient dense foods”  which are foods low in calories to help keep us full so you don’t overeat. Examples are fruits and vegetables such as spinach, broccoli, apple etc.) 
  • Exercising portion control by using a smaller plate instead of a larger one  We can exercise at least 30 minutes a day to burn off calories and lose weight ((i.e. walking, jogging, lifting weights, cleaning)

    We can lower the risk of being obese in three ways

  • Having a diet rich in fruits and vegetables that are low in calories
  • Exercising at least 30 minutes a day to burn off excess calories 
  • Reducing the number of calories we consume by choosing foods low in calories such as fruits and vegetables, whole grains and lean meats.

El Plan de Prevención de La Obesidad

Muchos de nosotros sabemos la obesidad es  una epidemia en nuestra sociedad. Los Estados Unidos tiene la mayor tasa de  obesidad. Un tercio de la población es obesa. El  sobrepeso o la obesidad nos afecta porque  puede resultar en enfermedades como: enfermedades coronarios, el cáncer, el derrame cerebral,  diabetes tipo 2 y osteoporosis.

Es importante mantener un peso saludable durante toda nuestra vida. Entender que es la obesidad es fundamental  para tener una vida sana.

La obesidad es tener un exceso de grasa en el cuerpo.  Tener un alto nivel de grasa en el cuerpo no es sano.  Pero es importante saber que una persona que pasa por encima de su peso ideal no es necesariamente obeso.  Es decir, ser obeso no es lo mismo que estar sobrepeso

Una persona que tiene sobrepeso no se considera obesa. ¿Cuál es la diferencia entre una persona que tiene    sobrepeso y una persona obesa?

Una persona que tiene sobrepeso no es obeso porque el peso que tiene puede ser músculo o grasa que no es exceso. Una persona obesa tiene una cantidad de grasa en el cuerpo que no es saludable.

Hay una gran cantidad de retos que enfrentan las personas que quieren comer una dieta saludable.    Algunas barreras son:

  • Costo de los alimentos
  • Acceso a alimentos saludables
  • Disponibilidad de la comida chatarra, comida rápida y los refrescos altamente azucarados  Tener una vida sedentaria sin actividad física
  • Uso de algunos medicamentos  
  • Donde vive no es seguro, no hay parques, senderos para caminar, etc.

¿Uds. conocen a alguien que es obeso?

Si Uds. Conocen a alguien que es obeso se puede ver algunos de los problemas de salud negativos que pueden  afectar la persona. También, la obesidad puede afectar nuestra familia porque a veces nuestras malas elecciones pueden influir a los hábitos alimenticios de nuestras hijos y parejas.

Que pasos podemos tomar para prevenir la obesidad? Pasos que podemos tomar para ayudar a prevenir la obesidad son: 

  • CALCULAR su IMC para saber su peso saludable 
  • SUSTITUIR comidas altas en calorías con comida bajas en calorías como frutas y verduras!  
  • COMER alimentos ‘densos en nutrientes’  y bajas en calorías para llenarte sin engordarte (ej. brócoli, pepino, espinacas, manzanas, peras) 
  • CONTROLAR sus porciones. USAR platos pequeños en lugar de platos grandes 
  • HACER EJERCICIO por lo menos 30 minutos cada día para quitar calorías y perder de peso  caminar, correr, levantar pesas, limpiar)