Let's Get Physical

First Author: Elizabeth Striegler

Second Author: Andrea Mooney

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Easy Ways to Be Physically Active

 

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The number one reasons college students don't get enough exercise is because they don't have time to work out.  Well you don't have to go to the gym to stay healthy.  For health promotion you only need to expend about 150 calories per day.  This can easily be accomplished without disrupting your daily routine.

 

 

 

Ways to Be Physically Active^[1]

1. Walk!  If you're walking the whole 10 minutes between class, you're burning about 46 calories.^[2]
2. Ride a bicycle!  Our campus is mostly flat so there's no excuse not to start pedaling.
3. Take the stairs!  Especially when you're just going up (or down) one flight.
4. Frisbee between class!  Invite people walking by to play, their health is important too.

 

 

 

 

TOP REASONS TO WALK^[3]

1. Prevents Type 2 Diabetes

2. Strengthens your heart

3. Good for your brain and bones

4. Reduces the risk of breast and colon cancer

5. Improves fitness and physical function

 

 

 

 

Where Can I....

1. Walk- Anywhere on campus!
2. Ride a bike- From your house, to class, around Lake Fayetteville, down Dickson...anywhere with a sidewalk.
3. Take the stairs- Science & Engineering Building, Old Main, and Reid all have lots of stairs.
4. Play Frisbee- Old Main lawn or next to Moses between the Union and Mullins

 

 

 

Did You Know....There is a proper stair climbing posture?^[4]

 

• Proper climbing posture involves slightly leaning forward at the hips while keeping your back straight. 
• Look forward the whole time but occasionaly glance down at the steps. 
• Place your whole foot on the step and don't let your heel hang off the back as this could damage your Achilles tendon.

 

 

 

Why Should I....

1. Walk- Besides the physical benefits, you get lots of time to think or listen to music.
2. Ride a bike- You can get where you're going fast, and you look cool speeding down the sidewalk.
3. Take the stairs- It tightens your rear and many of your leg muscles
4. Play Frisbee- The possibility to meet lots of people and kill time between class (or procrastinate after class).

 

 

 

Perfect Your Frisbee Throwing Technique

Other Fun Ways to be Physical!!!!!!

Washing and waxing a car for 45-60 minutes	Playing volleyball for 45-60 minutes
Washing windows or floors for 45-60 minutes	Playing touch football for 45 minutes
Gardening for 30-45 minutes	Walking 1.75 miles in 35 minute (20min/mile)
Wheeling self in wheelchair 30-40 minutes	Basketball (shooting baskets) 30 minutes
Pushing a stroller 1.5 miles in 30 minutes	Bicycling 5 miles in 30 minutes
Raking leaves for 30 minutes	Dancing fast (social) for 30 minutes
Walking 2 miles in 30 minutes (15 min/mile)	Water aerobics for 30 minutes
Shoveling snow for 15 minutes	Swimming Laps for 20 minutes
Stairwalking for 15 minutes	Basketball (playing game) for 15-20 minutes
	Bicycling 4 miles in 15 minutes
	Jumping rope for 15 minutes
	Running 1.5 miles in 15 min. (10min/mile

 

^[5]

 

 

 

Got Exercise