Walking Basics
Builds muscle, reduces LDL, reduces blood pressure, reduces risk for chronic disease, & improves Mood
What are 5 benefits of walking
getting ready to make a change
What is preparation?
3500 kCal is equal to ____
What is a pound?
avoid sugar, meat, processed foods. Eat more fruits and vegetables
What are nutrition recommendations?
the ability to center yourself and calm thinking
What is mindfulness?
30 minutes moderate activity per day, 5 days per week
What is the minimum amount of exercise? (according to physical activity guidelines for Americans, 2018)
not considering changing at all
What is pre-contemplation?
> 35 inches in women and > 40 inches in men is associated with significant health risks
What is waist circumference?
a minimum of 8 glasses per day, add fruit or fruit juice if needed {men = 15.5, women = 12.5}
What is water (hydration) recommendations?
Clearing thoughts, and focusing on breathing
What is meditation?
50 to 200 kCal per mile (300- 400 kCal per hour)
What is the average number of calories burned?
successfully made the change, sustained for 6 months or more
What is maintenance?
BMI > 30
What is medical obesity?
Google fit, apple watch, printable record, Fitbit
What are activity trackers?
reduction of stress, anxiety, and restlessness
What are benefits of meditation & mindfulness?
60 minutes of moderate to semi-intense activity, T LEAST 6 DAYS PER WEEK
What is walking for weight loss?
taking steps necessary for the change
What is action?
calculated using weight (in kilograms) divided by height (in meters squared)
What is Body Mass Index?
Total under 200, Low density liop < 100; high density > 60
What are recommended cholesterol levels?
helps to regulate breathing, blood pressure, and heart rate
What are physical benefits of mindfulness?
Continuous or intermittent, inside or outside, on an incline, or using you-tube videos
How can I exercise by walking?
thinking about changing, what it will take to change
What is contemplation?
1-2 pounds week, 52 pound per year!
What is the best way to lose weight/ have long lasting weight loss?
using soup cans, full water bottles, hand weights, or incline
What is weight bearing exercise?
helps you remain consistent w/ exercise, increase the movement and intensity level of exercise, and results in greater reduction of BMI
What are benefits of practicing mindfulness/ meditation with exercise (daily or weekly)?