August 30, 2005

MyPyramid and Physical Activity

           According to the new MyPyramid recommendations, being physically active is “movement of the body that uses Energy.” 

          Calories are a measurement of a unit of energy. You use up calories when you are active. The more time and intensity you put into an activity, the more calories you burn.   Activities such as walking, gardening, climbing stairs and dancing all are good examples. The MyPyramid recommendation is to be physically active for at least 30 minutes most days of the week oat a moderate or vigorous activity level.  Activities of lower intensity, such as walking around the grocery store or light housework, do not increase your heart rate enough and unfortunately do not count toward you 30 minutes.  You can though, accumulate the 30 minutes of recommended activity in three 10-minute segments throughout your day.  Amounts less than 10 minutes do not have the same benefits.

          A short quiz on physical activity might help define the different types of activities.

          1.) How many calories will a 154 pound man use if he walks 3.5 miles per hour for 30 minutes?

          A. 300 calories   B. 212 calories   C. 140 calories   D.  60 calories

          2.) True or False?   Golf is considered a moderate-intensity activity if you walk and carry your clubs.

          3.  Basketball can be a vigorous activity if you play a competitive game and run up and down the court.

Answers

          1)  The answer is C.  He should expend about 140 calories during this time. To maintain current weight the number of calories you take in from food and beverages every day should be equal to the amount of calories you use through physical activity and normal body function.

          2 and 3)  Both are true. Other types of moderate activity can be gardening, dancing, hiking and light weight training. Vigorous activities are aerobics, swimming freestyle laps, chopping wood or running 5 mph or faster.

          An important clue to remember when finding ways to be active is to do things that you enjoy and fit into your schedule. Find fun activities, such as swimming, downhill skiing or golfing and incorporate ways to get the most out of the activity.  For more information on the importance of becoming more physically active, visit www.MyPyramid.gov.