"vigorous sports and recreation" refers to sport and recreational activities that

101

Moderate Physical Activity: A Lifestyle Approach

LEARNING OBJECTIVES

After completing the study of this concept, you will be able to:

▶ Define moderate physical activity and differentiate it from light and vigorous physical activity. ▶ Describe the health benefits of moderate physical activity, and explain why moderate physical activity is the most popular form of physical activity .

▶ Describe and explain the FIT formula for moderate physical activity. ▶ Plan a personal moderate physical activity program based on SMART goals, and self-monitor your plan.

▶ Evaluate your current environment and determine ways to modify it to encourage moderate physical activity.

C o

n c

e p

t 6

The Physical Activity Pyramid ▶ Section III

Moderate-intensity activities, including lifestyle activities, have many health and wellness benefits

when performed regularly.

cor22568_ch06_101-116.indd 101 10/09/12 6:41 PM

F O S T E R , C E D R I C 1 6 9 2 T S

102 Section 3 ▶ The Physical Activity Pyramid

regardless of fitness level or age. Moderate activities include some activities of daily living as well as less intense sports and recreational activities. Taking a brisk walk is the most obvious example of incorporating moderate activity into daily living. However, activities of daily living, such as walking the dog, garden- ing, mowing the lawn, carpentry, or housework can count as moderate activities. Moderate sports and recreational activities not considered to be vig- orous enough to be placed at step 3 of the physical activity pyramid can also be used to meet the moderate physical activity guideline (e.g., playing catch, shooting baskets, recreational bike riding, and casual rollerblading).

Moderate physical activity can be distinguished from “light” activity and “vigorous” activity. Scien- tists have devised a method to classify levels of activity by intensity. With this system, all activities are compared against the amount of energy expended at rest.

Resting energy expenditure is defined as 1 “metabolic equivalent” or 1 MET. Other activities are then assigned values in multiples of METS. For generally healthy adults, moderate-intensity activities require an energy expen-

diture of 3.0 to 6.0 METS. This means that they require between three and six times the energy expended while at rest. Moderate-intensity activities are often referred to as aerobic physical activities because the aerobic metabolism can typi- cally meet the energy demand of the activity. This allows moderate-intensity (aerobic) activities to be performed com- fortably for extended periods of time by most people.

Activities above 6 METS are considered to be vigorous physical activities and these cannot usually be maintained as easily unless a person has a good level of fitness. Examples include more structured aero- bic activities (e.g., jogging, biking, swimming) or vigor- ous sports (e.g., soccer). Activi- ties below 3.0 METS can be classified as “light intensity” but researchers now distin- guish light activity (1.5 to 3.0 METS) from sedentary activ- ity (1.0 to 1.5 METS) which primarily captures sitting and lying time. Examples of light

H umans are clearly meant to move, but the nature of our society has made it difficult for many people to lead active lifestyles. Cars, motorized golf carts, snow- blowers, elevators, remote control devices, and email are just some of the modern conveniences that have reduced the amount of activity in our daily lives. Only a small per- centage of adults get enough regular physical activity to promote health and wellness benefits. Moderate-intensity physical activity (which includes many lifestyle tasks done as part of normal daily living), provides most of the ben- efits associated with active living. In Concept 5, you were provided with an overview of each type of physical activ- ity. In this concept, you will learn in more detail about moderate physical activity, the FIT formula for achiev- ing it, and how to plan a personal program to incorporate moderate physical activity into your daily routine.

Adopting an Active Lifestyle Moderate physical activity is the foundation of an active lifestyle. Moderate physical activity is included at the base of the physical activity pyramid (see Figure 1 ) because it can be performed by virtually all people,

VIDEO 1

Figure 1 ▶ The physical activity pyramid, step 1: moderate physical activity. Source: C. B. Corbin

Avoid Inactivity

Energy Balance

Energy Out (Activity)

Energy In (Diet)

STEP 5

STEP 4

STEP 3

STEP 2

Vigorous Sports and Recreation

Vigorous Aerobics

Moderate Physical Activity

Flexibility Exercises

Muscle Fitness Exercises

• Tennis • Hike

• Yoga • Stretch

• Jog • Bike • Aerobic dance

• Walk • Yard work • Golf

• Calisthenics • Resistance exercise

STEP 1

cor22568_ch06_101-116.indd 102 11/09/12 3:38 PM

F O S T E R , C E D R I C 1 6 9 2 T S

Concept 6 ▶ Moderate Physical Activity: A Lifestyle Approach 103

activities include lower-intensity activities of daily living such as showering, grocery shopping, washing dishes, and casual walking. While public health goals focus on moderate activity, minimizing time spent in sedentary activity is also important (see In the News). Distinctions among the types of activities are summarized in Table 1 .

Because moderate activities are relatively easy to perform, they are popular among adults. Walking is the most popular of all leisure-time activities among adults. According to the National Sporting Goods Asso- ciation, 96 million Americans say they walk for exercise, nearly twice the number that participate in the second and third most popular activities, exercising with equip- ment and swimming. Women walk more than men, and young adults (18–29) walk less than older adults, probably because of more involvement in sports and other vigor- ous activities. Walking behavior ranges from occasional walks to walking regularly to meet national physical activity guidelines. As many as 40 to 50 percent of adults

say they walk, but less than half that number report walk- ing 30 minutes or more at least 5 days a week.

Walking is popular in all age groups, but participa- tion in other moderate activities varies with age. Interest- ingly, while overall activity levels tend to decline with age, involvement in lifestyle activity actually tends to increase. This is because many older adults move away from vigor- ous sports and recreation and spend more time in lifestyle activities, such as gardening and golf. Older adults tend to have more time and money for these types of recreational activities, and the lower intensity may be appealing.

The advantage of moderate activity is that there are many opportunities to be active. Finding enjoyable activ- ities that fit into your daily routine is the key to adopting a more active lifestyle.

Sedentary Time Can Be Harmful Along with finding ways to get daily moder- ate activity, recent evidence suggests that

it is also important to minimize time spent being sedentary. Recent studies have consistently shown that excess time spent sitting can have negative health consequences, even if you are a physically active person. One study showed that time spent watching TV was associated with risk of being

overweight regardless of physical activity level. Another study showed that sedentary behavior (sitting time) was associated with mortality after adjusting for smoking status, diet, and level of physical activity. Avoiding sustained periods of sitting seems to be important for reducing these risks.

What can you do to avoid extended periods of sitting during the day?

SS A a

ACTIVITY

In the News

Classification Intensity Range Examples

Sedentary 1.0–1.5 METS Sitting, lying

Light 1.5–3.0 METS Showering, grocery shopping, playing musical instrument, washing dishes

Moderate 3.0–6.0 METS Walking briskly, mowing lawn, playing table tennis, doing carpentry

Vigorous . 6.0 METS Hiking, jogging, digging ditches, playing soccer

Table 1 ▶ Classifi cations of Physical Activity Intensities for Generally Healthy Adults

Moderate Physical Activities Activities equal in intensity to brisk walking; activities three to six times as intense as lying or sitting at rest (3–6 METs). MET One MET equals the amount of energy a person expends at rest. METs are multiples of rest- ing activity (2 METs equal twice the resting energy expenditure). Aerobic Physical Activities Aerobic means “in the presence of oxygen.” Aerobic activities are activities or exercise for which the body is able to supply ade- quate oxygen to sustain performance for long periods of time. Vigorous Physical Activities Activities that are more vigorous than moderate activities with intensi- ties at least six times as intense as lying or sitting at rest (. 6 METS). Light Activities Activities that involve standing and/ or slow movements with intensities 1.5 to 3 times as intense as lying or sitting at rest (1.5–3.0 METS). Sedentary Activities Activities that involve lying or sitting with intensities similar to (or just slightly higher) than rest (1.0–1.5 METS).

cor22568_ch06_101-116.indd 103 8/10/12 11:29 PM

F O S T E R , C E D R I C 1 6 9 2 T S

104 Section 3 ▶ The Physical Activity Pyramid

Activity Classification by Fitness Level

Sample Lifestyle Activities Low Fitness Marginal Fitness Good Fitness High Performance

Washing your face, dressing, typing, driving a car Light Very light/light Very light Very light

Normal walking, walking downstairs, bowling, mopping Moderate Moderate Light Light

Brisk walking, lawn mowing, shoveling, social dancing Vigorous Moderate/Vigorous Moderate Moderate

Table 2 ▶ Classifi cation of Moderate Physical Activities for People of Different Fitness Levels

Brief walks throughout the day can help you meet recommended levels of moderate activity.

Activity classifications vary, depending on one’s level of fitness. Normal walking is considered light activity for a person with good fitness (see Table 1 ), but for a person with low to marginal fitness the same activity is considered moderate. Similarly, brisk walking may be a vigorous activity (rather than moderate) for individuals with low fitness. Table 2 helps you determine the type of lifestyle activity considered moderate for you. Begin- ners with low fitness should start with normal rather than brisk walking, for example. In Concept 7, you will learn to assess your current fitness level. You may want to refer back to Table 2 after you have made self-assessments of your fitness.

The Health and Wellness Benefits of Moderate Physical Activity Moderate activity provides significant health ben- efits. Research has clearly shown that even modest amounts of moderate activity have significant health benefits. Two early studies paved the way for this line of research. One study reported that postal workers who delivered mail had fewer health problems than workers who sorted mail. Another study reported that drivers of double-decker buses in England had more health prob- lems than conductors who climbed the stairs during the day to collect the tickets. The studies controlled for other lifestyle factors, so the improved health was attributed to the extra activity accumulated throughout the day. Since then, hundreds of studies have further confirmed the importance of moderate activity for good health. How- ever, as described in Concept 5, additional health benefits are possible if vigorous physical activity is also performed.

Moderate activity promotes metabolic fitness. Metabolic fitness is fitness of the systems that provide the energy for effective daily living. Indicators of good metabolic fitness include normal blood lipid levels, normal blood pressure, normal blood sugar levels, and healthy body fat levels. Moderate physical activity pro- motes metabolic fitness by keeping the metabolic system active. Building and maintaining cardiovascular fitness requires a regular challenge to the cardiovascular system and building metabolic fitness requires a similar regular challenge to the metabolic system. Individuals with good levels of fitness will receive primarily metabolic fitness benefits from moderate activity, but those with low fit- ness will likely receive metabolic and cardiovascular fitness benefits . Moderate activity is particularly impor- tant for the large segments of the population that do not participate in other forms of regular exercise. As previ- ously described, some activity is clearly better than none.

Moderate physical activity has wellness benefits. The health benefits from physical activity are impressive, but the wellness benefits may have a bigger impact on

cor22568_ch06_101-116.indd 104 8/10/12 11:29 PM

F O S T E R , C E D R I C 1 6 9 2 T S

Concept 6 ▶ Moderate Physical Activity: A Lifestyle Approach 105

our daily lives. Numerous studies have shown that physical activity is associated with improved quality of life (QOL), but it has proven difficult to determine the contributing factors or underlying mechanisms. The influence may be due to reduced stress, improved cognition, better sleep, improved self-esteem, reduced fatigue or (more likely) a combination of many different effects. A recent study in college students sought to isolate some of the underlying effects. The study reported that students who were more physically active had more positive feeling states (“ pleasant- activated feelings ”) than students who were less physically active even after controlling for sleep and previous days’ activity and feeling states. They also noted that feeling states improved on days when people reported performing more activity than normal. The well- ness benefits can impact young people every day whereas health benefits may not be noticed until a person gets older.

Regular activity is important to achieving health, fit- ness, and wellness benefits. For the benefits of activ- ity to be optimal, it is important to exercise regularly. The specific benefits from moderate activity tend to be more dependent on frequency than on intensity. This is some- times referred to as the last bout effect, because the effects are short term (i.e., attributable to the last bout of activity performed). For example, regular exercise promotes meta- bolic fitness by creating the stimulus that helps maintain insulin sensitivity and improve glucose regulation. Another example is the beneficial effect of exercise on stress man- agement. In this case, the periodic stimulus from exercise helps directly counter the negative physical and physiologi- cal responses to stress. To maximize the benefits of physical activity, it is important to try to get some activity every day.

Sustained light-intensity activity may provide health benefits and promote weight control. The new physical activity guidelines have recommended that activities be at least moderate in intensity. However, evi- dence suggests that the accumulation of light-intensity activity can have benefits, especially in those who are sedentary. Some researchers have referred to this type of activity as Non-Exercise Activity Thermogenesis (NEAT) to emphasize the substantial number of calories that can be burned by performing light-intensity activity. Meeting the recommendation for moderate activity is best, but beginning some activity, even light activity, is better than doing nothing at all.

How Much Moderate Physical Activity Is Enough? There is a FIT formula for moderate physical activity. The concept of a threshold of training is used in this book to describe the minimum activity needed for

benefits. As described in Concept 5, public health guide- lines endorsed by the ACSM, the AHA, and the CDC have recommended that adults accumulate 150 minutes of moderate-intensity activity each week, an amount equal to 30 minutes 5 days a week. The recommenda- tion highlighted in the original Surgeon General’s Report on Physical Activity called for adults to accumulate about 1,000 kcal/week (or about 150 kcal/day) from moderate activity. Table 3 summarizes the threshold levels for fre- quency, intensity, and time (duration). Note that these are considered minimal, or threshold, levels. The target zone calls for the accumulation of 30 or more minutes a day. Physical activity above the recommended minimum pro- vides additional health benefits.

Activity bouts of 10 minutes are recommended, but shorter durations of moderate activity have benefits. National physical activity guidelines suggest that moderate activity bouts should be 10 minutes in length or longer for optimal health and fitness benefits. Nevertheless, short-duration moderate activity, sometimes referred to as “incidental physical activity,” accumulated throughout the day is also beneficial. The specification of 10-minute sessions in the guidelines is somewhat arbitrary as there is no absolute threshold defining how

VIDEO 2

Health is available to Everyone for a Lifetime, and it’s Personal

Walking is by far the most commonly reported moder- ate activity, but people often go out of their way to avoid walking (such as driving around the lot to find the closest parking spot; waiting for an elevator rather than climbing a few flights of stairs).

Do you view walking as a “means to an end” (i.e., simply as a way to get around) or as an “end in itself” (i.e., as a way to get more physical activity)? How might this perception influence your activity patterns?

ACTIVITY

Metabolic Fitness Benefits Improvements in meta- bolic function that reduce risks of diabetes and meta- bolic syndrome. Cardiovascular Fitness Benefits Improvements in cardiovascular function that contribute to cardio- vascular fitness. Wellness Benefits Increases in quality of life and well-being. Last Bout Effect A short-term effect associated with the last bout of activity. Typically related to improvements in metabolic fitness.

VIDEO 3

cor22568_ch06_101-116.indd 105 12/09/12 6:36 PM

F O S T E R , C E D R I C 1 6 9 2 T S

106 Section 3 ▶ The Physical Activity Pyramid

(see Table 2 ), activity that is moderate for young adults may be too intense for some older individuals or those with health problems. Because of this, the guidelines recommend that these individuals should focus on track- ing minutes of activity. This allows the intensity to be a self-determined level that corresponds to a person’s rela- tive level of fitness.

Monitoring and Promoting Physical Activity Behavior Many people use pedometers to monitor daily activity levels. Digital pedometers are a popular self- monitoring tool used to track physical activity patterns. They provide information about the number of steps a person takes. Stride length and weight can be entered into most pedometers to provide estimates of distance traveled and/or calories burned. Some newer pedome- ters include timers, which track the total amount of time spent moving; some allow step information to be stored over a series of days.

Pedometers provide a helpful reminder about the importance of being active during the day. They also are useful for tracking activity patterns over a series of days. The interest in and popularity of pedometers has resulted in media stories promoting the standard of 10,000 steps as the level of activity needed for good health. This stan- dard was originally developed in Japan, where pedometers were popular before elsewhere in the world. Experts have warned against using an absolute step count standard for all people as it would be too hard for some and not hard enough for others based on personal activity patterns.

Studies on large numbers of people provide data to help classify people into activity categories based on step counts (see Table 4 ), but actual step goals should vary from person to person. Wear the pedometer for 1 week to establish a baseline step count (average steps per day). Then, set a goal of increasing steps per day by 1,000 to

long activity sessions must be. In general, the main focus should be on the total volume of moderate activity performed.

Vigorous activity can substitute for moderate activity. The U.S. Physical Activity Guidelines released by the Department of Health and Human Services (DHHS) provide some flexibility for meeting activity guidelines. Rather than requiring activity on 5 different days, the DHHS guidelines specify that 150 minutes of moderate physical activity can be accumulated during the week. If you fail to meet the 30-minute guideline on 1 day, you can make it up on another and still meet the guideline. Vigorous-intensity activity can also be substituted to meet the weekly targets. According to the DHHS guidelines, each minute of vigorous activity counts as 2 minutes of moderate. Therefore, the guide- line can also be met by performing 75 minutes of vigor- ous activity instead of 150 minutes of moderate activity.

The guidelines can also be expressed in total “MET- minutes.” To compute MET-minutes, you simply multi- ply the MET level of the activity you performed by the number of minutes. For example, a 60-minute brisk walk (approximately 3 METS) would yield 180 MET-minutes (3 METS 3 60 minutes). However, note that this same volume can also be achieved with a 30-minute run that requires approximately 6 METS (6 METS 3 30 min- utes). A total of 500 MET-minutes per week is recom- mended to meet the minimum guidelines.

Special moderate activity guidelines have been developed for children, older adults, and adults with chronic health conditions. Guidelines for phys- ical activity depend on the unique needs of the target population. Children need more physical activity than adults (at least 60 minutes and up to several hours of activity each day).

Guidelines are also different for older adults and adults with chronic conditions. As previously described

Threshold of Training (minimum)a Target Zone (optimal)

Frequency At least 5 days a week 5–7 days a week

Intensityb • Equal to brisk walkingb

• Approximately 150 calories accumulated per day • 3 to 5 METsb

• Equal to brisk to fast walkingb

• Approximately 150–300 calories accumulated per day • 3 to 6 METsb

Time (duration)c 30 minutes or three 10-minute sessions per day 30–60 minutes or more accumulated in sessions of at least 10 minutes

a150 minutes per week is recommended by DHHS. bHeart rate and relative perceived exertion can also be used to determine intensity (see Concept 7). cDepends on fitness level (see Table 2).

Table 3 ▶ The FIT Formula for Moderate Physical Activity

cor22568_ch06_101-116.indd 106 8/10/12 11:30 PM

F O S T E R , C E D R I C 1 6 9 2 T S

Concept 6 ▶ Moderate Physical Activity: A Lifestyle Approach 107

3,000 steps. Keep records of daily step counts to help you determine if you are meeting your goal. Setting a goal that you are likely to meet will help you find success. As you meet your goal, increase your step counts gradually.

Pedometers do have some limitations as indicators of total physical activity. A person with longer legs will accu- mulate fewer steps over the same distance than someone with shorter strides (due to a longer stride length). A person running will also accumulate fewer steps over the same distance than a person who walks. There is considerable variability in the quality (and accuracy) of commercial pedometers, so it is important to consider this when purchasing one.

Energy expenditure can be used to monitor physical activity. As shown in Table 3 , an energy expen- diture of between 150 and 300 kcal/day from physical activity is sufficient for meeting physical activity guide- lines. While not as simple as tracking time, calories expended from physical activity can be estimated if the approximate MET value of the activity is known. The energy cost of resting energy expenditure (1 MET) is approximately 1 calorie per kilogram of body weight per hour (1 kcal/kg/hour). An activity such as brisk walk- ing (4 mph) requires an energy expenditure of about 4 METs, or 4 kcal/kg/hour. A 150 lb. person (~ 70 kg) walk- ing for an hour would expend about 280 kcal (4 kcal/kg/ hour 3 70 kg 3 1 hr.). Note that a 30-minute walk would burn approximately 150 calories and satisfy the guideline.

Commercial fitness equipment can provide energy expenditure estimates. The devices use an estimated MET level based on the selected intensity or a measured heart rate (if a heart rate sensor is used). The timer on the machine then tracks the time of the workout, and this allows calories to be estimated during the work- out. The estimate will only be somewhat accurate if the machine also obtained a body weight value from you dur- ing the setup process. If this wasn’t obtained, the calorie estimates are probably based on some reference value of weight and therefore may not be accurate. Table 5 lists estimated METs for different activities, along with calo- rie estimates (per hour of exercise) for people of different body weights.

A variety of methods can be used to accumulate moderate physical activity for health benefits. Finding 30 minutes or longer for continuous physical activity may be difficult, especially on very busy days. However, the physical activity guidelines empha- size that moderate activity can be accumulated throughout the day. Figure 2 illustrates the

Pedometers offer a useful way of monitoring physical activity.

Category Steps/Day

Sedentary < 5,000

Low active 5,000–6,999

Somewhat active Threshold 7,000–9,999

Active Target Zone 10,000–12,500

Very active . 12,500

Source: Based on values from Tudor-Locke.

Table 4 ▶ Activity Classifi cation for Pedometer Step Counts in Healthy Adults

A CLOSER LOOK

Every Body Walk Every Body Walk is a national movement committed to “get Americans up and moving.” The organization has developed a variety of social media applications that help to connect organizations, people, and communities across the country. Customized (free) apps for smart- phones are available to help track and personalize your walking plan, connect with walking communities, and share stories. Associated Facebook links and Twitter feeds (follow @everybodywalk) provide inspirational mes- sages and opportunities to network and share stories. The website (www.everybodywalk.org) features a hub for walking-related blogs and video clips showing how groups across America are finding a new sense of com- munity through walking.

What are other ways social media can be used to spur community involvement in physical activity?

Every B

A

WalkBody WBody W

ACTIVITY

VIDEO 4

VIDEO 5

cor22568_ch06_101-116.indd 107 10/09/12 6:41 PM

F O S T E R , C E D R I C 1 6 9 2 T S

108 Section 3 ▶ The Physical Activity Pyramid

Calories Used per Hour for Different Body Weights

Activity Classification / Description METsa 100 lb. (45 kg)

120 lb. (55 kg)

150 lb. (70 kg)

180 lb. (82 kg)

200 lb. (91 kg)

220 lb. (100 kg)

Gardening Activities

Gardening (general) 5.0 227 273 341 409 455 502

Mowing lawn (hand mower) 6.0 273 327 409 491 545 599

Mowing lawn (power mower) 4.5 205 245 307 368 409 450

Raking leaves 4.0 182 218 273 327 364 401

Shoveling snow 6.0 273 327 409 491 545 599

Home Activities

Child care 3.5 159 191 239 286 318 350

Cleaning, washing dishes 2.5 114 136 170 205 227 249

Cooking / food preparation 2.5 114 136 170 205 227 249

Home / auto repair 3.0 136 164 205 245 273 301

Painting 4.5 205 245 307 368 409 450

Strolling with child 2.5 114 136 170 205 227 249

Sweeping / vacuuming 2.5 114 136 170 205 227 249

Washing / waxing car 4.5 205 245 307 368 409 450

Leisure Activities

Bocci ball / croquet 2.5 114 136 170 205 227 249

Bowling 3.0 136 164 205 245 273 301

Canoeing 5.0 227 273 341 409 455 501

Cross-country skiing (leisure) 7.0 318 382 477 573 636 699

Cycling (<10 mph) 4.0 182 218 273 327 364 401

Cycling (12–14 mph) 8.0 364 436 545 655 727 799

Dancing (social) 4.5 205 245 307 368 409 450

Fishing 4.0 182 218 273 327 364 401

Golf (riding) 3.5 159 191 239 286 318 350

Golf (walking) 5.5 250 300 375 450 500 550

Horseback riding 4.0 182 218 273 327 364 401

Swimming (leisure) 6.0 273 327 409 491 545 599

Table tennis 4.0 182 218 273 327 364 401

Walking (3.5 mph) 3.8 173 207 259 311 346 387

Occupational Activities

Bricklaying / masonry 7.0 318 382 477 573 636 699

Carpentry 3.5 159 191 239 286 318 350

Construction 5.5 250 300 375 450 500 550

Electrical work / plumbing 3.5 159 191 239 286 318 350

Digging 7.0 318 382 477 573 636 699

Farming 5.5 250 300 375 450 500 550

Store clerk 3.5 159 191 239 286 318 350

Waiter / waitress 4.0 182 218 273 327 364 401

Note: MET values and caloric estimates are based on values listed in Compendium of Physical Activities (see Suggested Readings). aBased on values of those with “good fitness” ratings.

Table 5 ▶ Calories Expended in Lifestyle Physical Activities

cor22568_ch06_101-116.indd 108 14/09/12 6:40 PM

F O S T E R , C E D R I C 1 6 9 2 T S

Concept 6 ▶ Moderate Physical Activity: A Lifestyle Approach 109

Figure 2 ▶ Comparison of people performing moderate activity in different ways.

Noon-hour treadmill walk

Moderate structured activity

0

6

Time (hours)

6 7 2 3 4 5 6 7 8 9 10 11110 11

1

3

0

6

AM PM 8 9 noon

1

3

Moderate

Light

Vigorous

Energy expenditure (METS)

Moderate lifestyle activity

Work Work Walkto bus

Walk to bus

0

6

6 7 2 3 4 5 6 7 8 9 10 11110 11

1

3

0

6

AM PM 8 9 noon

1

3

Moderate

Light

Vigorous

Energy expenditure (METS)

Time (hours)

0

6

Time (hours)

6 7 2 3 4 5 6 7 8 9 10 11110 11

1

3

0

6

AM PM 8 9 noon

1

3

Moderate

Light

Vigorous

Walk to car Walk to car

Sedentary

Energy expenditure (METS)

activity profiles for three different people. The red line profiles a person who is inactive except for brief walks from the car to the office in the morning and from the

office to the car in the evening. This person is seden- tary and does not meet the moderate activity guidelines. Because some activity is better than none, the brief walks

cor22568_ch06_101-116.indd 109 8/10/12 11:30 PM

F O S T E R , C E D R I C 1 6 9 2 T S

110 Section 3 ▶ The Physical Activity Pyramid

are better than no activity at all. The blue line represents a person who is sedentary most of the day but meets the moderate activity guideline by taking a long walk during the noon hour. The green line represents the activity of a person who meets the moderate activity standard in multiple bouts, including lifestyle activities such as walk- ing to and from work, walking to lunch, and climbing the stairs. You can accumulate activity using the method that you prefer as long as you meet the guidelines out- lined in Table 2 .

Moderate Activity and the Built Environment The sedentary nature of our society is due in large part to environmental factors. Many people would like to be more active, but they may not live in

an area conducive to activity. Studies have conclusively demonstrated that the physical or “built environment” has important influences on physical activity patterns and risk for overweight and obesity. Some early studies had inherent limitations that have made it difficult to determine if the relationship was causal. It is possible, for example, that active people choose to move to environ- ments with less urban sprawl and more access to parks and green spaces. Recent research, however, has demon- strated that changes in the environment (e.g., more trails, safer and more accessible walking routes) can lead to changes in levels of physical activity. This type of evidence has been important because it indicates that our environ- ment does contribute to our physical activity patterns. The results also help justify expenses to create environ- ments more conducive to physical activity.

Building active community environments has become an important national priority. Many pub- lic health organizations have developed awareness cam- paigns and strong advocacy networks to support the creation of healthier environments. One organization called Active Living by Design is dedicated to promot- ing more active environments in society. The vision is for neighborhoods that allow physical activity to be built into a person’s normal routine (going to the store, visit- ing friends) and communities with integrated biking and walking paths. These concepts are consistent with other recommendations for urban planning (e.g., Smart Growth Movement). Other groups such as the National Coalition of Walking Advocates, the Alliance for Biking and Walking, and Walkable Communities are positioned to play key roles in promoting awareness and advocat- ing at the state and national levels to improve federal practices and funding decisions that influence biking and walking. These groups encourage community activism since consumers ultimately influence social norms and decision making. See the Web Resources to learn more about these organizations.

Walkability is an important consideration for consumers and homeowners. The national Com- munity Preference Survey conducted by the National Association of Realtors revealed that nearly 60 percent of Americans would prefer to live in neighborhoods that would allow them to easily walk to stores and other busi- nesses. Walkable access to grocery stores was rated as being an important consideration by 75 percent of the respondents.

T E C H N O L O G Y U P D A T E

Electronic Bikes The e-bike (electric bike) is a new type of bicycle designed to promote active commuting. Traveling at speeds up to about 15 mph, the e-bike has a small electric engine that gives support to the rider only when he or she is pedaling. It was first developed in Switzerland to encourage people who live in hilly terrains to ride bicycles. A recent study showed that the effort necessary to ride an e-bike to work (about 6 METS) was less than the effort needed to ride a regular bike. Most of the commuters in the study were easily able to use the bike to commute to work. The e-bike is now gaining popularity in other countries because it is comfortable, practical, and contributes to cleaner air. The e-bike also encourages otherwise inactive people to become active.

Would you consider using an e-bike as a way to get more activity? To help the environment?

ACTIVITY

Built Environment A term used to describe aspects of our created physical environment (e.g., buildings, roads).

cor22568_ch06_101-116.indd 110 8/10/12 11:30 PM

F O S T E R , C E D R I C 1 6 9 2 T S

Concept 6 ▶ Moderate Physical Activity: A Lifestyle Approach 111

Distance is one major consideration but researchers have determined that a number of characteristics influ- ence the walkability of an environment. Walking is more likely when the weather is warm, but factors such as avail- ability of sidewalks, good lighting, safe neighborhoods, and aesthetic surroundings are the key factors in making an area walkable. A number of websites now provide tools to rate the walkability of communities (search “walkscore” on the Internet). According to recent rankings, the most

walkable of the 50 largest U.S. cities were New York, San Francisco, Boston, and Chicago. In Lab 6B you will evaluate the walkability of your community based on similar criteria.

Consider personal strategies for increasing moderate activity. While the environment has an impact on population levels of physical activity, it does not determine individual behavior. People are autono- mous beings and can make decisions about where they go and what they do. The key is to take stock of your lifestyle and your environment and determine ways to integrate more activity into your daily routine.