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Physical Activity to Improve Health

Great News! Physical activity does not have to be hard to give you health benefits. Dance, swim, walk, bike, just get moving. All these activities can improve your health. You don’t have to sweat in a gym with special clothes to call it physical activity. Try to do a total of 30 minutes of activity most days of the week. Break it up if it’s easier. For example, park away from work and take a 10 minute walk in and a 10 minute walk back after work. Later take walk to the park with your children, grandchildren, or dog. That adds up to 30+ minutes and you’ve got it. Those little doses of exercise add up.

Try different activities until you find one that works for you. Start slowly and listen to your body. Then stick with it. It doesn’t have to hurt to be good for you. Check out the exercise pyramid for examples of fun ways to stay active. Do it for yourself, do it for your family, but most importantly do it today!

Physical Activity to Improve Fitness

More intense exercise may give even greater health benefits. It will increase your heart and muscles’ ability to work. It will also increase your lean body tissues and decrease your fat stores. You’ll look and feel better.

Improving your lung and heart fitness involves moving your large muscles (legs and arms) continuously in a rhythmic manner for a long time. This type of activity is called AEROBIC ACTIVITY.

Some examples of aerobic activity are: Brisk walking, Jogging, Stair climbing, Swimming, Cycling, Rowing, Skating, Dancing, & Cross-country skiing.

These aerobic activities need to be done hard enough to increase your heart and breathing rates. Your breathing should increase, but you should not get out of breath. You should still be able to talk to a friend while exercising or sing with your workout music.

If you are not active, you may need to start slowly. You may also need to start with shorter activity sessions – perhaps only 5 minutes.

If you want to lose body fat, you should do aerobic activities 4 to 6 times a week for at least 30 minutes. Healthful eating is also important if your goal is to lose body fat.

Choose activities that you like and vary them daily so you don’t get bored. For example, jog Monday, then Tuesday ride a stationary bike, etc.

Want to learn more?

Check out these sites:

Physical activity & children: Eat Smart Move More

NCCDC physical activity links: CDC.gov -Physical Activity Page