Get Moving - Physical Activity for Adults

Physical Activity to Improve Health

Great News! Physical activity does not have to be hard to give you health benefits. Dancing swimming, walking, biking, or any number of other 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 physical activity most days of the week.

For example, maybe you park away from work and take a 10 minute walk into work and a 10 minute walk back after work, then you walk to the park with your children, grandchildren, or dog. That adds up to 30+ minutes and you have got it. Those little doses of exercise add up. Try different activities until you find one you are comfortable with, start slowly, listen to your body, and stick with it. It does not 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!

Benefits of Physical Activity

• Reduces the risk of developing or dying from some of the leading causes of illness and death in the U.S.

• Reduces symptoms of stress, depression, and anxiety and may improve mood.

• Improves overall health and feeling of well-being.

• Improves appetite control and weight maintenance.

A Special Note to Older Adults

You too can benefit from moderate activity most days of the week. Remaining active is very important to staying healthy. If you are not physically active, check with your doctor before starting any form of exercise. Then, start slowly and build up to a comfortable pace. You may also need to start with shorter activity sessions – perhaps only 5 minutes. Work up to 30 or more minutes of activity per day. By the way, playing with grandchildren is a great form of activity.

Physical Activity to Improve Fitness

More intense exercise may provide even greater health benefits. It will increase your heart and muscles’ ability to work, increase your lean body tissues, decrease your fat stores and improve your overall feelings of well-being.

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.

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 carry on a conversation or sing with your workout music.

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 do not get bored. For example, jog Monday, then Tuesday ride a stationary bike etc. Use the activity pyramid below for examples of different forms of exercise.

Be sure you drink enough fluids when you exercise.

• Drink 1 cup (8 ounces) of water before and after you exercise.

• Drink 1 cup of water every 15 to 20 minutes during exercise.

• You should also be drinking at least 2 quarts of fluids that do not contain caffeine every day.

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If you have diabetes, heart disease, or other chronic diseases, talk with your doctor about the right exercise program for you.