a kliewer wic_pp
TRANSCRIPT
2 ½ hours of moderate intensity physical
activity is recommended every week
OR
75 minutes vigorous intensity physical
activity
Any physical activity is better than none!
Achieve and maintain healthy body weight
Reduce the risk of premature death,
disease, and risk factors for disease
Individual needs may differ
Aerobic >10 minutes at a time spread
throughout the week
Muscle-strengthening activities that involve
all major muscle groups
Bone-strengthening activities that place
tension or force on bones
60 minutes or more every day for children
75 min/wk vigorous intensity
2 ½ hr/wk moderate intensity
5 hours of physical activity a week for
additional benefits
Regulate temperature
Transports nutrients to various tissue
Dehydration can lead to muscle cramps,
and other physical and mental fatigue
High temperature can disrupt internal
temperature during exercise
Humidity disrupts normal sweat
evaporation
Dark, heavy clothing can negatively affect
body temperature
LOOK before you FLUSH!
Pale urine
Begin hydrating 4 hours before activity
Water breaks during activity
Hydrate following activity
Don’t rely on thirst to keep you hydrated
Gatorade/gyms
Sports drinks only if activity last longer
than an hour
I should begin hydrating at least 4 hours
before excise
I can rely on thirst to stay hydrated
Typical San Antonio weather puts me at
higher risk for dehydration
I am hydrated if my urine looks like