National Geographic Wikipedia Manna vs. Munchies How Far Did Jesus Walk? The Role of Activity in Health Calling of the Fishermen Harry Anderson 1906-1996.

National Geographic

Wikipedia

Manna vs. MunchiesManna vs. MunchiesHow Far Did Jesus Walk?

The Role of Activity in Health

Calling of the Fishermen Harry Anderson 1906-1996

National Geographic

Wikipedia

RoadmapRoadmapWeek 1 - Why does it matter?Week 2 - It’s Not My Fault! Right?Week 3 - Feeding the Body / Feeding the FamilyWeek 4 - How Far did Jesus Walk?Week 5 - Mind Over MattersWeek 6 - Your questions, current issues and Quacks

All audio/visual available at “timlightfoot.com” or at “bridgesofgrace.org” (click on “Focus Classes”)

National Geographic

Wikipedia

How Far DID Jesus Walk?How Far DID Jesus Walk?

Not telling… Yet

National Geographic

Wikipedia

OutlineOutline• Why should we be active?• How active are we?• How active should we be?• How do we get active?• Information/Tools to use• How far DID Jesus walk?

National Geographic

Wikipedia

Why should we be active?Why should we be active?

• Biblical– 1 Corinthians 6:19 (NIV) Do you not know

that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore, honor God with your body.

• It is too easy NOT to be active

National Geographic

Wikipedia

It’s not easy to be active?It’s not easy to be active?

National Geographic

Wikipedia

A common American? A common American?

National Geographic

Wikipedia

Physical Activity linked to…Physical Activity linked to…

National Geographic

Wikipedia

Why should we be active?Why should we be active?• Fun• Weight management

Calories In Calories Out

National Geographic

Wikipedia

It’s all a teeter-totter…It’s all a teeter-totter…

Calories In

Calories Out

Gain Weight!Gain Weight!

Calories In

Calories Out

Lose WeightLose Weight

National Geographic

Wikipedia

All About BalanceAll About Balance

• Basic metabolic rate = 11.45 kcal/lb/day• Multiply your weight by 11.45 to get the

number of kcals you use for basic living• For example: 200 lbs = 2,291 kcals• Eat more than 2291 kcals, you need to

do something else to burn them• Easiest thing to do? Be active!

Calories In Calories Out

National Geographic

Wikipedia

Some examples…..Some examples…..

20 oz - Mt. Dew (275 kcal)

1/2 Panera Chipotle Chicken (470 kcal)

20 oz Starbucks Caffé Mocha (400 kcal)

Godiva Chocolate Truffle (100 kcals)

Hardee’s Thickburger = 1420 kcal

Swim 40 minutes

Walk 2.5 miles

Ride bike 10 mins

Run 3.75 miles

Vacuum 5.5 hrs

National Geographic

Wikipedia

How active are we? How active are we?

BRFSS activity/inactivity data

1989 1993 1997 2001 20050

10

20

30

40

50% Inactive

% Active

Year

National Geographic

Wikipedia

Surveys fool us…Surveys fool us…NHANES 03-04 Accelerometer Data

6-11 12-15 16-19 20-59 60+0

10

20

30

40

50

60

Males

Females

2.4%3.5%7.6%

8.0%

42.0%

from Troiano, et al. Med. Sci. Sports Exerc. 2008

Age Groups

National Geographic

Wikipedia

How active should we be?How active should we be?• Easiest - just do enough activity to burn

your extra calories• ACSM/CDC guidelines

– For health, accumulate at least 30 mins/day of activity

– For fitness, at least 20 mins of continuous aerobic activity three times/week at 70% of your max.

• IOM guidelines:– For health, accumulate at least 60 mins/day

of activity

• 10,000 steps/day

National Geographic

Wikipedia

10,000 Steps?10,000 Steps?

• Yep - walking at least 10,000 steps a day will keep you healthier…and you’ll meet all of the health/activity guidelines

• If your step ≈ 2 ft, – 10,000 steps = 20,000 ft (3.79 miles)– ≈ 400 kcal– 65 min

• 2.5’ steps – 4.7 miles, 470 kcal, 78 min

• 3’ steps – 5.7 miles, 570 kcal, 96 min

National Geographic

Wikipedia

How do we get active?How do we get active?

National Geographic

Wikipedia

How do we get active?How do we get active?

• See your physician• Seek help from a qualified exercise

professional– Certified by the National Strength and

Conditioning Association (NSCA) – The American College of Sports

Medicine (ACSM)

National Geographic

Wikipedia

National Geographic

Wikipedia

How do we get active?How do we get active?

• See your physician• Seek help from a qualified exercise

professional– Certified by the National Strength and

Conditioning Association (NSCA) or – The American College of Sports

Medicine (ACSM)

•Develop a support team–Someone to hold you accountable

National Geographic

Wikipedia

Tools to useTools to use

• Pedometers– Range from inexpensive spring-

levered to expensive accelerometers

National Geographic

Wikipedia

Gmap-pedometer.comGmap-pedometer.com

National Geographic

Wikipedia

Trusted Sources of InfoTrusted Sources of Info• Physician/Exercise Professional

•Web

• Books–Pedometer Walking. Mark Fenton & David R. Bassett (2006)

– ACSM.org

- LightenTheLoad.net

– NSCA-Lift.org

National Geographic

Wikipedia

QuickTime™ and aYUV420 codec decompressor

are needed to see this picture.

How to….SafetyHow to….Safety

National Geographic

Wikipedia

How far DID Jesus Walk?How far DID Jesus Walk?• Mary walked ≈ 12,187 miles (by 50 yo)• Jesus (before ministry) ≈ 18,400 miles• Jesus’ public ministry ≈3,125 miles

– Avg. 2.85 miles/day– ≈ 6,020 steps/day– ≈ 300 kcal/day in activity

Mileage data from A. Blessitt - www.blessitt.com/jesuswalked

National Geographic

Wikipedia

We all have choiceWe all have choice

• Deuteronomy 30(NIV) “19This day I call heaven and earth as witnesses against you that I have set before you life and death, blessings and curses. Now choose life, so that you and your children may live,…”

National Geographic

Wikipedia

Next Week:Next Week:

Mind Over Matters…

National Geographic

Wikipedia