Lecture 4: Physical activity & Health Wrap - up & Health Eating

What are the three takeaways from the 23.5-hour video?

- 30 minutes - 1 hr per day of being active (brisk walking)

- The biggest benefit for people who go from no activity to some activity

- 6+ hours of sitting - related screen time per day = live a short life

What are the similar recommendation guidelines for the 24-hour movement for children and adults?

- Step = several hours of light LPA

- Sit = around less than 2 hours of screen time

What are the differences in the reccomendations guidelines for the 24 hour movement for children and adults?

Sweat = children are more focused on the day rather than the week

sleep = children are recommended more sleep

What are three benefits of meeting the 24 hr movement guidelines for kids?

Emotional regulation

Cardiovascular + metabolic health

Academic achievement + cognition

What are three benefits of meeting the 24 hr movement guidelines for adults?

Lower risk of cardiovascular and chronic disease

Lower risk of mortality

Improved anxiety + depression

What are three benefits of meeting the 24 hr movement guidelines for older adults?

Lower risk of cardiovascular disease, chronic disease, and dementia

Fewer falls and fall-related injuries

Improved bone health

What is health inequity?

systematic, avoidable, unjust, and rooted in social, economic, political, and environmental conditions

What are physical activity inequities?

unjust and avoidable gaps in physical activity participation rooted in the social determinants of health

What are some examples of physical inquiries?

- societal norms

- Ethnic and racial disparity

- low-income barriers

- envoirnemnt

What are the gender and age gaps in physical activity?

- across the lifespan, men engage in more physical activity than women

- around 20 to 40 is when we see a decline as now they have more caregiver and household activities that take up much of their time

What are the 4 basic nutrition components?

Macronutrients: proteins, carbs, fats

Micronutrients: Vitamins and minerals

Hydration: Water

Food groups: Vegetables & Fruits, Grains, meat and alternatives, Milk and alternatives

What are the functions of carbs?

your body's main source of short-term energy

% of diet: 50-60%

What is the function of protein?

The building blocks of your body - help build muscles

% of diet: 15-30%

What are the functions of fats?

Your body's source of long-term energy (reseve)

20-30% of diet

What are other factors you need to think about other than jsut the food you eat?

- being mindful of your eating habits

- Cooking more often

- Enjoying your food

- Eating meals with others

- Using food labels

- Limiting foods high in sodium, sugars or saturated fats

- be aware of food marketing