Experts recommend at least _______ of moderate physical activity (walking, bicycling, yard work) on 5 or more days each week.
60 to 90 minutes
Answer: 30 minutes. Experts (such as the Centers for Disease Control and the U.S. Surgeon General) recommend:
Activity at moderate intensity (equal to a brisk walk) for 30 minutes a day, 5 days a week or more.
Vigorous exercise for 20 minutes a day, 3 times a week or more. Vigorous exercise is done at a pace that increases your heart rate to 70% or more of your maximum heart rate. Your maximum heart rate is the fastest your heart can beat at a maximum activity level.
Children and teens should be active at least 1 hour a day.
Once you've made walking a regular habit, you should set a longer-term goal for yourself, such as walking briskly for at least 30 minutes a day or for a daily total of _________ steps, five days a week or more.
Answer: 10,000. When first starting a walking routine, plan to either walk a certain number of minutes or get a pedometer for counting your daily number of steps. Wear the pedometer all day, and record your daily count on a calendar. Once you’re in the habit of walking, strive for 10,000 steps a day 5 days a week or more.
BMI stands for:
Body Monitoring Input
Behavior and Muscular Intelligence
Bone Mass Increase
Body Mass Index
Answer: Body Mass Index. Weight is only one measure of your health. People who are thin but don't exercise or eat nutritious foods aren't necessarily at a healthy weight just because they are thin. A person who is overweight according to body mass index (BMI) charts may be healthy if he or she eats right and exercises regularly. To view a BMI chart, visit Healthwise
You can help support your child's healthy lifestyle choices by:
Setting limits on your child's daily television and computer time (the American Academy of Pediatrics recommends a maximum of 1 to 2 hours' screen time per day).
Making physical activity a part of your family's daily life.
Making an effort to eat as a family as often as possible, keeping family meals pleasant and positive.
Taking your child to all recommended well child checkups and using the time to discuss your child's growth rate, activity level, and nutrition with your child's health professional.
All of the above.
Answer: All of the above. When it comes to healthy eating, you and your child each have separate responsibilities. The following division of responsibility is a good approach for feeding any overweight, underweight, or healthy-weight child:
You offer nutritious food choices at scheduled meal and snack times. You decide only the "what" and "when" of eating.
Your child freely chooses from what is on the table and stops eating when full. Your child decides the "how much" or even "whether" to eat. After a period of adjustment to a division of responsibility, children tend to eat as much or little as they need to feel full. They also notice what choices you make for yourself and follow your example. Along with choices 'a' through 'd' above, these are all ways to support your child's healthy lifestyle choices.
It can be challenging to offer new foods at a meal. Children typically require ___ to ___ exposures to a new, “questionable” food before trying and liking it:
1 to 2
3 to 4
4 to 5
10 to 15
Answer: 10 to 15. When introducing new foods at a meal, be sure to also include a food that your child likes. Don't give up on offering new foods-keep in mind it typically takes 10 to 15 exposures! Also, setting up a consistent snack and mealtime schedule and making gradual changes (such as cutting down on junk food and soft drinks and gradually incorporating more fruits and vegetables in their place) can help you and your child make healthy food choices.
If you have a child who is overweight, it is recommended you do all of the following EXCEPT:
Deprive your child, or you, of certain foods
Limit or eliminate sport drinks and soft drinks, as well as fruit drinks, cocktails, and "-ades," all of which are packed with sugar
Limit random eating. Schedule snacks for when your child is most hungry, such as after school or exercise.
Avoid using food as a reward, whether for an achievement, or for eating all of one's green beans.
Answer: Depriving your child, or you, of certain foods. Restriction or dieting increases the desire for forbidden food and can lead children to overeat when they get the chance, ultimately increasing their rate of weight gain. As a parent, your responsibility is to give your child the tools for a healthy lifestyle and remain as relaxed as possible about the outcome. To help your overweight child eat well, use the same healthy eating approach with everyone in your family.
True or False: Weight loss is the best measure of progress with a fitness program.
Answer: False. Weight is only one component of health. Even if you carry some extra weight, by eating right and getting plenty of physical activity, you'll feel better, have more energy, and reduce your risk of weight-related diseases, such as coronary artery disease, sleep apnea, type 2 diabetes, high blood pressure, and stroke. In fact, you may be healthier than a thin person who eats poorly and isn't physically active.
True or False: If you don’t have hand weights, you can substitute books, cans (vegetables, soup, etc.) or even water bottles.
Answer: True. Don’t use ‘not having a gym membership’ as an excuse to not do weight training or exercise! Be creative. There are many exercises that you can do in your home by using common household items (such as those listed above) or by using your body weight as resistance.
True or False: Many of the benefits of being physically active, such as more energy and improved mood, occur soon after you become more active.
Answer: True. There are many physical and emotional benefits of being physically active that develop in both the long-term and short –term. The overall benefit of being active and fit is an improved quality of life—being able to do things you enjoy for longer periods of time (for example, playing with the kids, gardening, dancing, or walking).
True or False: All foods, if eaten in moderation, can be part of a healthy diet.
Answer: True. Just remember, food is one of life's greatest pleasures! If your favorite foods are high in fat, salt, sugar, and calories, limit how often you eat them, eat smaller servings, or look for healthy substitutes. Your key to a healthy, balanced diet is moderation. Eat a wide variety of foods, especially those high in nutrients, such as whole grains, fruits, vegetables, low-fat dairy products, fish, lean meats, and poultry.