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Understading Lifestyle and weight management

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The document outlines different levels of physical activity intensity and examples for each level. It then provides a 4-week walking plan that gradually increases the total weekly walking goal from 60 minutes in the first week to 120 minutes in the fourth week. It increases the number of walking days and daily walking minutes each week while decreasing the number of rest days.

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Understading Lifestyle and weight management
Physical Activities Non-exercise Activity Vigorous Jogging, fast swimming, fast dancing, jump rope, tennis (singles), basketball, soccer. Playing with children or dogs at a fast pace, heavy gardening (such a s continuous digging or hoeing) Moderate Brisk walking, water aerobics, tennis (doubles), biking on level ground, sports involving catch and throw (Such as volleyball and baseball) Stair climbing, carrying small children, mopping the floor, scrubbing the bathtub, car washing, general gardening. Low Light walking, stretching, lifting hand weights, sit ups, push-ups against the walls. Standing, washing, dishes, doing laundry, cooking, playing the piano.
Understading Lifestyle and weight management
Understading Lifestyle and weight management
(Week 1) Total Walking Goal 60 minutes Walking Days: Monday, Wednesday, Friday, and Sunday Rest Days: Tuesday, Thursday, and Saturday Daily Minute Walk: Start with 15 minutes. (Week 3) Total Walking Goal 100 minutes Walking Days: Monday, Wednesday, Friday, and Sunday Rest Days: Tuesday, Thursday, and Saturday Daily Minute Walk: Start with 25 minutes. (Week 4) Total Walking Goal 120 minutes Walking Days: Tuesday, Thursday, Saturday and Monday Rest Days: Monday, Wednesday, and Friday Daily Minute Walk: Start with 30 minutes. (Week 2) Total Walking Goal 80 minutes Walking Days: Monday, Thursday, Saturday, and Monday Rest Days: Wednesday, Friday, and Sunday Daily Minute Walk: Start with 20 minutes.
Understading Lifestyle and weight management
Understading Lifestyle and weight management
Understading Lifestyle and weight management
Concept Terminologies Concept Terminologies Skill-related components Cardiorespiratory endurance Terminology Ability to change direction quickly Activities that help develop the component Definition Activities that help develop the component Swimming and Running
Understading Lifestyle and weight management

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Understading Lifestyle and weight management

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  • 6. Physical Activities Non-exercise Activity Vigorous Jogging, fast swimming, fast dancing, jump rope, tennis (singles), basketball, soccer. Playing with children or dogs at a fast pace, heavy gardening (such a s continuous digging or hoeing) Moderate Brisk walking, water aerobics, tennis (doubles), biking on level ground, sports involving catch and throw (Such as volleyball and baseball) Stair climbing, carrying small children, mopping the floor, scrubbing the bathtub, car washing, general gardening. Low Light walking, stretching, lifting hand weights, sit ups, push-ups against the walls. Standing, washing, dishes, doing laundry, cooking, playing the piano.
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  • 10. (Week 1) Total Walking Goal 60 minutes Walking Days: Monday, Wednesday, Friday, and Sunday Rest Days: Tuesday, Thursday, and Saturday Daily Minute Walk: Start with 15 minutes. (Week 3) Total Walking Goal 100 minutes Walking Days: Monday, Wednesday, Friday, and Sunday Rest Days: Tuesday, Thursday, and Saturday Daily Minute Walk: Start with 25 minutes. (Week 4) Total Walking Goal 120 minutes Walking Days: Tuesday, Thursday, Saturday and Monday Rest Days: Monday, Wednesday, and Friday Daily Minute Walk: Start with 30 minutes. (Week 2) Total Walking Goal 80 minutes Walking Days: Monday, Thursday, Saturday, and Monday Rest Days: Wednesday, Friday, and Sunday Daily Minute Walk: Start with 20 minutes.
  • 14. Concept Terminologies Concept Terminologies Skill-related components Cardiorespiratory endurance Terminology Ability to change direction quickly Activities that help develop the component Definition Activities that help develop the component Swimming and Running