Light Effort
True or False? Stretching is considered a moderate effort activity
False
Stretching is considered to be a "light effort" activity as it can be relaxing. However, stretching can be vigorous if you participate in hot yoga.
True or False? Walking cannot be a moderate activity
False! Brisk walking can help you maintain a healthy body weight, increase cardiovascular health, and is gentler on the body compared to running.
True or False? Vigorous activity gets you breathing harder and your heart beating faster.
True! Over time vigorous activity will improve your overall physical.
True or False? Everyone can reap the benefits of physical activity, regardless of age, shape or size.
True! There is opportunity to get moving for all individuals. It is up to you to determine what type of activities you enjoy the most!
True or False? You only benefit during the time you are walking
False! It's logical to think that an hour of walking only provides an hour of fat and calorie burning. However, walking at a brisk pace can benefit you long after your cool down. Not only does walking contribute to your fitness levels, it also can improve your balance and coordination, boost your mood and strengthen your bones and muscles.
True or False? Household chores can be considered a form of exercise.
True!
When cleaning you may be going up and down the stairs, picking up objects, and reaching objects which can be good for flexibility, or even moving furniture if you are vacuuming which requires muscle strength!
True or False? Swimming is a great moderate effort activity as you are using all parts of your body simultaneously.
True! Keeps your heart rate up but takes some of the impact stress off your body. It helps to build endurance, muscle strength, and cardiovascular fitness. Helps you maintain a healthy weight, healthy heart, and lungs. Ask your RT about swimming at the CAMH pool!
True or False? It is okay to sit and relax all day.
False! Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous intensity physical activity gain some health benefits. Sitting for too long can lead to obesity, increased blood pressure, high blood sugar, and stomach fat.
True or False? An hour of exercise a day goes has some impact on our health but not alot.
False! An hour of exercise a day goes a long way. People who are physically active for approximately seven hours a week are 40% less likely to experience chronic health conditions compared to people who are only active for less than 30 minutes a week.
False! Walking can be a “gateway exercise” that helps new exercisers improve their cardiovascular fitness and stamina to transition to running but not all walkers want to run — and that’s OK.
True or False? Gardening is moderate effort activity.
True! However, gardening can be a light effort activity if you are potting plants or picking up around the space. Gardening can be moderate if you are pushing a wheel barrel, weeding, mowing the lawn, or weed whacking.
True or False? Dancing is not considered a moderate effort activity.
False! When you dance your heart rates increase, you use different parts of your body, and you can have fun too!
True or False? Moderate Effort exercises is a physical activity done with a large amount of effort, resulting in a substantially higher heart rate and rapid breathing. Your exertion would be considered hard to extremely hard, making it difficult to speak in full sentences.
False! Vigerous exercise (sometimes called high intensity exercise) can include activities such as running, cycling, and singles tennis are usually classified as vigorous.
True or False? Walking at a brisk pace can burn almost as many calories as jogging the same distance.
True! Brisk walking lowers the risk for diabetes, high cholesterol and high blood pressure as much as running does. The difference? You'll have to spend more time walking than you do running to get the same health benefits simply because it takes longer to walk than to run the same distance.
True or False? Intense exercise is the only form of physical activity that gives you health benefits. Walking does no good for you.
False! Brisk walking for just thirty minutes for five-seven days a week gives all the health gains. Of course, intense exercise has its share of advantages, but not everyone can engage in it. Brisk walking can be done throughout life and at least reap the primary health gains rather than doing nothing.
True or False? Light walking for more than 60 minutes can help you burn off about 320 calories in a bag of chips.
True! However, burning calories depends on your current weight, muscle mass, and age.
True or False? Hiking is a vigorous effort activity as it could be dangerous and requires you to be constantly on the move.
False! Hiking is what you make of it! It could be moderate-vigorous depending on the trail you decide to take. Take a look at the map before going on your trip! Connecting with the outdoors can be a rewarding and healing experience!
True or False? The simplest way to determine if you're at a vigorous level of exercise is with a talk test.
True! The best way to determine if you're at a vigorous level of exercise is with a talk test. At vigorous intensity, you can speak only a few words at a time, not in full sentences.
True or False? It takes the body six to eight weeks to adapt to an exercise program.
True! A natural time to change this is with the seasons, so you can adapt your fitness regime to the elements. Use the change of seasons to switch up your workout routine or form of exercise, especially if you dread those cold winter months.
True or False? When you are walking, you can wear any type of shoe.
False! There are different shoes for various activities. The shoe is explicitly designed (for a particular action) as per the nature of the sport to provide the cushioning and necessary support and absorb the unwanted impacts. Therefore, for one specific activity always wear the right shoe (which is meant for it).
What is a type of light physical activity that you do with your feet that you don't need special equipment for?
Walking! Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness and strengthen bones!
What kind of team activity requires a ball that you bounce with your hands and pass to others?
Basketball! Playing any type of sports or physical activity can help you cope with anxiety in different areas of life. Physical activity can boost endorphins which increase our mood, helps us relax, and can be pain relievers! It can also increase our physical health such as our muscles, heart, and lungs!
True or False? Music can act as a distracting tool during exericse and can lower your ability to focus during vigerous activities.
False! Listening to music while exercising/getting active can improve work out performance by 15%.
True or False? In order to build strength, lifting weights is required.
False! Strength training is simply creating work for your muscles through resistance. This can be done in many ways, including using just your body weight.
True or False? 10,000 steps a day is the key to getting healthy
False! Walking is fantastic exercise; it really is. But walking 10,000 steps a day is not enough to get healthy for most people. Exercise isn't one-size-fits-all, so it just doesn't make sense to blanket the general public with a step recommendation.