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What would you do if you could lengthen your lifespan and increase your quality of health to prevent chronic heart disease, type 2 diabetes, high blood pressure, obesity, colon cancer and other diseases?  The answer:  get physically active!  Physical activity is anything that gets your body moving. 

 
Physical Activity… the Best Fit for You?
  • Pick an activity you enjoy:  If you love being outdoors and like being with others—join a local cycling group. Or, if you want a year-round activity, try swimming- a low-impact fat-burning workout. 
  • The right fit for your lifestyle:  Don’t let long hours at the office keep you from being active.  Rally co-workers to join you for a lunch hour walk each day.  If you’re a busy parent, go explore the outdoors with the kids by going on a family hike or bike ride before dinner. 
  • Some physical activity is better than none:  So just get moving! 

Aerobic activity—how much is enough?
At least 150 minutes (2 hours and 30 minutes) of moderate intensity each week
or
at least 75 minutes (1 hour and 15 minutes) of vigorous intensity each week*

What is a moderate-intensity activity?
  • You can talk while you do it, but you can’t sing.
What is a vigorous-intensity activity?
  • You can only say a few words without stopping to catch your breath.
*Or do a combination of moderate- and vigorous-intensity activities.
 
 
Strength and flexibility

At least two times each week
Strength
  • Include all major muscle groups.
  • Perform 8-12 repetitions per set (1-2 sets).
Flexibility
  • Perform flexibility activities at least two days each week for at least 10 minutes each day.

Inactivity

Limit:
  • Screen time (television, computer, video games).
  • Sitting longer than 60 minutes.
 
Finding Time

If you’re thinking, “How can I meet the guidelines each week?” don’t worry.  Begin by squeezing in activity into each day.  Here are some tips on how you can make the most of each day and reap the most benefits in your body:
  • Busy full-time working parent?  Once the kids go to bed, do something for you—get physically active with a workout DVD or keep busy with chores.  Did you know vacuuming for 30 minutes can burn up to 125 calories?
  • Is your favorite television program on?  Feel free to watch it, but be sure to get active during the commercials.  Get up and do a load of laundry; three sets of 15 push-ups and crunches; or stretch those muscles.  
  • Are the grandkids coming to visit for the weekend?  Help burn calories and the kids’ energy by going to a park to run on the playground, or practice their skills for t-ball.

Survey says…

Major research findings about the health benefits of physical activity from the Physical Activity Guidelines for Americans:
  • Regular physical activity reduces the risk of many adverse health outcomes such as heart disease, type 2 diabetes, and some cancers.
  • Most health benefits occur with at least 150 minutes (2 hours and 30 min.) a week of moderate-intensity physical activity. Additional benefits occur with more physical activity.
  • People with disabilities can also benefit from physical activity.
  • The benefits of physical activity far outweigh the possibility of adverse outcomes.

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