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Increase Your Physical Activity

Just the Facts
Local Physical Activity
Local Bike/Ped Safety
A Healthier You

Just the Facts

In the last decade, the rate of obesity has climbed nationwide to an all-time high. In Louisiana, obesity rates have increased by 45% in the last 10 years.

According to the Department of Health and Human Services many Americans lead sedentary lives; in fact, 40% of adults in the United States do not participate in any leisure-time physical activity. Less than 1/3 of adults engage in the recommended amounts of physical activity (at least 30 minutes most days).

In Louisiana, nearly four of out every five adults fail to obtain the recommended amount vigorous physical activity. And in Orleans Parish, three out of every five youth do not participate in a sufficient amount of vigorous physical activity.

Local Physical Activity

Steps to a Healthier New Orleans in collaboration with churches and community members launched several physical activity and nutrition education programs in the New Orleans area. Here is a list of the free or low cost programs that have already started. Keep an eye on this site as others will join in the near future.

Local Bike/Ped Safety

The following excerpt from the Louisiana Office of Motor Vehicles Drivers Guide will help you to understand the rules of the road.

PEDESTRIAN SAFETY

Pedestrians occasionally use highways to walk along or cross. Pedestrians have the right of way when they are in a marked crosswalk, when crossing an intersection with a green traffic signal or walk signal, and over a vehicle making a right hand turn on red.

Pedestrians should always walk facing traffic when possible and should never enter a roadway without checking for oncoming traffic. Many pedestrians, especially young children, do not follow the law or use safe crossing practices. When you see people walking or standing along a road, or children playing near a roadway, you should slow down. Always allow pedestrians as much room as safely possible, and be alert for sudden movement by pedestrians into the path of your vehicle.

The faster a vehicle is traveling, the less likely it is that a driver can stop in time to avoid hitting a pedestrian. The majority of pedestrian crashes occur at locations other than intersections, where vehicle speeds are not enforced.

SHARING THE ROAD WITH BICYCLES

Louisiana Revised Statute 32:199: All children under the age of 12, when operating a bicycle or is a passenger on a bicycle, must wear an approved helmet with head straps when on a public highway, bicycle path or other public right-of-way.

Bicycling is a healthy form of recreation for many people, while for others it is an important form of transportation. Bicycles have the same rights to use public roads as automobiles and must follow the same traffic laws as other vehicles.

Many drivers find it hard to know how to react to bicyclists riding in the street. For the safety of both drivers and bicyclists the following precautions should be taken while driving and bicycling.

Driving Safely near Bicyclists

Approaching and passing bicyclists:

• Increase following distances behind bicyclists because bicycle-stopping distances are shorter than automobiles.
• Be aware that bicyclists not traveling in the extreme right of the lane may be trying to avoid gravel, debris, bad pavement, sewer grates and other obstacles.
• Be cautious of bicyclists moving legally into the center of the lane because of road hazards or into the left lane because of a left turn.
• Avoid passing between a bicyclist and an oncoming car on a two-way roadway. Slow down and allow oncoming vehicles to pass. Then move to the left to allow plenty of room to pass the bicyclist safely.
• A three foot distance must be present between the passing automobile and slower traveling bicyclists.
• Give bicyclists the entire lane when they are passing parked cars. They need the space to avoid opening doors.
• Use caution when passing bicyclists because the air current created by a passing automobile may cause bicyclists to have an accident.
• If you are pulling a trailer, allow for extra passing room when passing bicyclists.
• Extra caution should be used when motorist are near bicyclists in wet, windy, or icy weather.

Turning near bicyclists:

• Drivers who are turning left must wait until oncoming bicyclists pass. Accidents occur when turning drivers do not notice the bicyclists in the flow of traffic or misjudge their speed.
• Do not swing in front of a bicyclist to make a right turn. Making a right turn after overtaking a bicyclist is also a cause of accidents. Drivers should slow down and stay behind the bicyclist, or LOOK ONCE, THEN AGAIN. MAKE SURE YOU SEE THE BICYCLE AND KNOW ITS SPEED BEFORE YOU TURN.
• Speeds of bicycles are hard to judge; they can vary from under 10 mph to over 35 mph. Good communication and eye contact between auto drivers and bicyclists are needed to prevent accidents.

Watch for bicyclists and use caution in hazardous conditions:

• When opening your car door into traffic, look first for bicyclists.
• Railroad crossings can cause bicyclists to slow down and possible zigzag in order to cross the tracks.
• Metal or grated surfaces may cause a bicycle to be less stable than a car. Bicyclists should slow down and move to the center of the lane to allow room for handling the uneven surface.
• Drivers should be prepared for the reaction of a bicyclist who is less experienced and may swerve to correct for the new surface.
• Long open highways and bridges, trucks creating windblasts can move a bicyclist out of his or her path of travel.
• Children on bicycles may not be aware of their surroundings. Drivers should be aware that the children may make sudden movements or change direction.
• Especially in Louisiana, inclement weather conditions create high winds and slippery surfaces that can cause extreme problems for bicyclists. Because these conditions create stability problems for all vehicles, drivers should allow more following distance for bicyclists.

Bicycling Safety:

• Always wear a helmet.
• Use hand signals and eye contact to communicate your actions with other drivers on the road.
• Obey the instructions of official traffic control signals and signs. Stop at stop signs and for stoplights just like a motor vehicle.
• Ride on the right hand side of the road with traffic. If you are making a left hand turn, ride on the left side of the turn lane. You may ride in center of lane to avoid hazards.
• Be predictable by riding in a straight line and following traffic laws.
• Yield to pedestrians on crosswalks and on sidewalks.
• When riding at night, bicycles must have a white front light and a red rear light or reflector visible from the rear.
• Carry no more persons than the number for which the bicycle is designed and equipped.
• Two cyclists may ride side-by-side, but it is safer to ride in a single file line.  

HELPFUL LINKS

Pedestrian Information Center and Biking Information Center
The Pedestrian and Bicycle Information Center is a clearinghouse for information about health and safety, engineering, advocacy, education, enforcement and access and mobility. The PBIC serves anyone interested in pedestrian and bicycle issues, including planners, engineers, private citizens, advocates, educators, police enforcement and the health community.

FHWA Course on Bicycle and Pedestrian Transportation An online “course” offered by the Federal Highway Administration in all areas of bike and pedestrian issues and infrastructures.

National Center for Bicyling and Walking The NCBW works with local, state, and national bicycle, pedestrian, and transportation advocates to bring about changes in government policies, programs, and procedures to help create more bicycle friendly and walkable communities.

Bike Tulane
This local New Orleans site is a great resource for local rules and regulations on bike saftey, and provides a full listing of bike clubs and stores throughout the city.

A Healthier You

Consult with your health care provider before starting a vigorous exercise program if you have ever had heart trouble or high blood pressure or suffer from chest pains, dizziness or fainting, arthritis, or if you are over age 40 (men) or 50 (women).

New Orleanians of every age should make physical activity a part of everyday life. You do not need to join a high priced gym or commit to a hard core exercise routine. All you need to do is choose activities that you ENJOY that fit into your daily routine that increase your heart rate and breathing, or increase your strength and flexibility. To do this, you might walk to work, work in the garden, take the stairs more often, or mow the lawn with a push mower.

Regular physical activity helps to maintain weight loss. Physical activity helps prevent weight gain and obesity. Besides weight management, physical activity helps: prevent heart disease, control cholesterol levels and diabetes, slow bone loss that often comes with aging, lower the risk of certain cancers, and relieves stress and promotes relaxation . What more can you ask for? Let’s get physical!

Making changes to your physical activity level can and should start slowly. You don’t need to be an expert in physical education to know that walking is a GREAT way to be more active. A healthier YOU can begin with a 10-minute walk three times a week … then work your way up to 30 minutes of brisk walking or other form of moderate activity five times a week.

It will take some effort to make changes to your daily routine. Take a closer look at how you spend your time to identify places in your day to add physical activity. TV time is a big one – and if you can’t miss your favorite show – try doing sit ups or crunches while you watch.

Physical activity is also a good opportunity to spend time with family or friends or to develop new friendships. If you are having trouble getting going it’s often helpful to walk or get support by asking friends or family to join you, or in turn, maybe it’s time to go walking with a friend who’s needs a boost. You’ll be well on your way to a healthier YOU!

Some small changes to start with are:

If you normally ... Then try this instead!
Drive to work ...  Walk or bike to work
Park as close as possible to the store ... Park further away and walk
Drive the kids home from school ...  Walk to pick the kids up
Let the dog out back ...  Take the dog for a walk
Take the elevator ...  Take the stairs
Have lunch delivered ... Walk to pick up lunch
Relax while the kids play ... Get involved in their activity
Use a shopping cart ... Carry a shopping basket

Find your balance with physical activity
Increased physical activity can lead to weight loss, especially when you reduce your calories at the same time. Remember, a healthy lifestyle is based on a healthy BALANCE. To maintain your weight, your intake of calories must equal your energy output through physical activity. To lose weight, you must use more energy than you take in.

Adding moderate amounts (brisk walking, swimming) of physical activity five or more times a week to your routine uses 150 calories of energy on each day of activity, which can be equals about 5 pounds in 6 months or 10 pounds in 1 year.

Reducing your calorie intake by 150 calories a day, along with participating in moderate activity, could double your weight loss and is equivalent to approximately 10 pounds in 6 months and 20 pounds in 1 year.

What Equals What? (According to the Surgeon General)
One small chocolate chip cookie (50 calories) is equivalent to walking briskly for 10 minutes.

• The difference between a large gourmet chocolate chip cookie and a small chocolate chip cookie could be about 40 minutes of raking leaves (200 calories).
• One hour of walking at a moderate pace (20 min/mile) uses about the same amount of energy that is in one jelly filled doughnut (300 calories).
• A fast food "meal" containing a double patty cheeseburger, extra-large fries and a 24 oz. soft drink is equal to running 2½ hours at a 10 min/mile pace (1500 calories).
• A difference of one 12-oz. soda (150 calories) or 30 minutes of brisk walking most days can add or subtract approximately 10 pounds to your weight each year.