The More You Know

PHYSICAL ACTIVITY

"Get outside and enjoy our local parks and forests. Exercising outdoors is fun and free. You'll improve your own healthy lifestyle and the planet will thank you for it." - Alison Sweeney, The Biggest Loser

The Power of Being Physically Active

Regular physical activity is important for overall health and well-being. Being physically active at least 2 hours and 30 minutes every week can help you build strength, reduce stress, gain more energy and improve your sleep. On top of that, physical activity decreases your risk of heart disease and other conditions, such as colon cancer, diabetes, osteoporosis and high blood pressure.

The Health Risks of Physical Inactivity

More than 60% of American adults do not get enough physical activity, and more than 25% are not active at all.

The belief that physical activity is limited to the gym and sports is a myth that discourages individuals from establishing healthier habits. Physical fitness does not have to mean monotonous and strenuous exercise. It can consist of activities that individuals enjoy, from gardening to horseback riding. Activities should include both aerobic activity to strengthen the respiratory and circulatory systems and weight training to strengthen muscles. Activities that promote flexibility and balance are great, too. Various activities can encompass these different factors, allowing individuals to increase their physical condition while participating in activities they enjoy.

How to Start an Active Lifestyle

Are you ready to enhance your health? Get physically active at least 2 hours and 30 minutes every week. Include activities that you enjoy and can easily fit into your daily routine, such as walking the dog, working in the garden or riding your bike. Encourage children to be physically active by playing, dancing, walking or helping with chores.

Did you know that a 45-minute walk at a brisk pace (3 to 4 miles an hour) can burn up to 300 calories? Or that by making small changes in your daily routine - like parking further away, taking the stairs and playing active games with your kids - you can start living an active, healthy life?

Here are some simple ways to fit physical activity into your day, every day:

• Ride a bicycle or walk to the store instead of driving.
• Do yard work and work around the house.
• Wash the car by hand.
• Join an exercise group.
• Ask a friend to exercise with you.
• If the weather is bad, exercise or dance to a video/TV.
• You can break up your physical activity into 10-minute sessions-it's the weekly total that matters.
• Walk the dog, don't just watch the dog walk.
• Choose activities you enjoy and you'll be more likely to stick with them.
• Vary your activities, for interest and to broaden the range of muscles used.

Track your physical activity to see how far you can go! Check out Smallstep.gov's Activity Tracker to help you make strides toward your goal.

To Know More:

U.S. Department of Health and Human Services
www.health.gov/paguidelines
www.smallstep.gov
www.healthfinder.gov/getactive
www.healthierus.gov