physical activity

Getting Started with Physical Activity for Better Health

Regular physical activity is one of the best things you can do for your health. It impacts your mental state, can help you manage your weight, reduce your risk of diseases, strengthen your bones and muscles, and improve your stamina for everyday life.

It’s time to get moving in May! This month’s health observance is National Physical Fitness and Sports Month. The purpose is to raise awareness of the importance of active living and sports participation. Physical activity is a necessity for everyone. However, no matter your activity level, you can find a way to incorporate movement that works for you and get active your way.

We’re In An Inactivity Pandemic

We’ve all become comfortable with our leisurely ways. Obesity is widespread, with over 42 percent of American adults falling in that category. Being obese increases your risk of developing preventable chronic conditions like heart disease, stroke, and type 2 diabetes. Why is this happening? One factor is that we spend the majority of time in front of screens at home and work, and we sit now more than ever.

Before the COVID-19 pandemic, the Physical Activity Council determined that physical inactivity was a pandemic we must reverse. Their statistics showed that 82 million Americans were completely sedentary and that more people were dying from inactivity than smoking. This May, we can rise to the challenge and become more active by looking for ways to be more active together! So, how do you know how much activity to get?

What are Physical Activity Guidelines?

According to the CDC, less than 30 percent of adults get the recommended 150 minutes of physical activity each week. Yet, getting the appropriate amount of physical activity fosters normal growth and development in children and can make adults feel better, function better, sleep better, and reduce the risk of many chronic diseases. So let’s talk about what the guidelines recommend:

Physical activity guidelines for pre-school children

- Pre-school children should participate in physical activity throughout the day to enhance growth and development.
- Caregivers should encourage and participate in a variety of activity types.

Physical activity guidelines for children

- Children and young adults aged 6-17 should participate in 60 minutes of moderate to vigorous activity per day.
- Physical activity should include aerobic exercise three times per week and two to three days of muscle and bone-strengthening activities.

Physical activity guidelines for adults

- It is important for adults to minimize the amount of sitting they are doing each day.
- Adults should participate in a minimum of 150 minutes of moderate-intensity activity per week, with the addition of muscle-strengthening activities two days per week.

Physical activity guidelines for pregnant women

- Women who were physically active before pregnancy should still aim for two hours and 30 minutes of physical activity per week.
- All activities should be discussed and approved by a health care provider as the pregnancy progresses and post-partum.

Physical activity guidelines for the disabled

- Adults with chronic conditions or disabilities should still aim for 150 minutes of activity per week plus muscle-strengthening activities, as they are able.
- If you cannot meet these requirements, you should seek out modified activity alternatives and be approved by your health care provider.

Remember, these are just guidelines. If you haven’t been active before, it’s essential to start at a comfortable level that your condition or doctor allows. Then, once you build up stamina, you can continue to add more activity each time until you work up to moderate to vigorous exercise levels. Some activity is better than none. The more you do, the greater the health benefits and the better you’ll feel.

Types of Physical Activity

To get all the health benefits of physical activity, you should do a combination of aerobic, muscle, and bone-strengthening exercises.

Aerobic activities make you breathe harder and cause your heart to beat faster. You want to get your heart rate up 50 to 60 percent higher than its resting rate. Everyday aerobic activities include walking fast, dancing, or swimming.
Muscle-strengthening activities improve your strength, stability, balance, and flexibility. These activities include lifting weights or using resistance exercise bands.
Bone-strengthening activities produce a force that promotes bone growth and strength through impact with the ground. These include running, jumping rope, and team sports, such as basketball and tennis.

All sorts of activities count for physical fitness! Find the combination of exercises on a schedule that works for you.

Get Active Your Way

The expression, “Rome wasn’t built in a day, ” also applies to increasing your activity levels. Start by doing what you can, and then look for ways to do more. Being active has so many health benefits, such as lowering your risk of heart disease, improving your mood by reducing stress, and helping with your weight management.

Want some additional help and guidance? Watch our Get Active Your Way webinar.

Picking the Right Physical Activity

The most important thing to remember is to choose an activity that you find fun. Are you an indoor or outdoor person? Do you enjoy the structure of a workout class or would you rather mix it up? Are you more social or prefer to be alone? For example, Walking is one easy and free way to add physical activity into your life.

Go For A Walk

Physical activity doesn’t need to be complicated. Walking is a great starter exercise. It’s typically free and can be done anywhere, all you need is comfy clothes, supportive shoes, and the time to do it. Not sure where to start? In the beginning, start walking 10 minutes a day during the first couple of weeks. Then, as you increase your stamina, begin walking a little longer by trying 15 minutes and slowing increase to 30 minutes. If you have a bigger goal in mind, try a Couch to 5k program, and go get that medal!

Try New Things

Not interested in walking? You are more likely to abandon a healthy lifestyle goal if it doesn’t suit your lifestyle. If you are unsure what activities you enjoy, then this is a great time to try a bunch of new things. Here are more tips for integrating more activity into your daily life:

Take the stairs instead of the elevator
Do yard work or chores
Find a workout buddy
Find a running group or try out biking or cycling
Join an exercise class or sports team
Dance at home or take lessons
Do stretches or yoga
Try swimming or water aerobics
Do abdominal crunches, jumping jacks, push-ups, or other bodyweight exercises during tv commercial breaks
Try standing throughout the day
Visit a park, trail, or other outdoor space that encourages physical activity

If you are stuck on what types of activities to try, think back to things you enjoyed during your childhood or use your children as a way to reconnect with play. Defining what activities bring you joy is the first step.

Finding Time for Exercise

Now that you have some ideas of physical activities you may enjoy, it’s time to integrate them into your life. The recommendation is 150 minutes per week. That is 2 hours and 30 minutes per week. Broken up even further, that’s only 30 minutes over five days! That is completely doable, even for someone who is living a more sedentary life. Take a look at your schedule and see when you can incorporate more chunks of activity. Everyone’s schedule is different. You may be a morning person and want to take a jog while the sun rises, or you may want to take a walk on your lunch break, or you may want to lift weights or take a kickboxing class in the evening to relieve the stress of the day.

Find the time that works best for you.
Be active with friends and family. Having a support network can help you keep up with your program.
Talk to your health care provider about how you should spread aerobic activity out and recommended activities to try.

So, are you ready to get started building your new physically active lifestyle?

Getting Started with Exercise

There are many ways to build the right amount of activity into your life. Every little bit adds up and doing something is better than doing nothing. The key to getting started is to keep it simple and small. Define what physical activity you will do and then when and where you will complete it.

Free Worksheet

Download our FREE Getting Started with Exercise Worksheet. It will help you identify the benefits you hope to achieve from active living as well as any potential roadblocks.

Download Worksheet

Eating Better and Exercising for Diabetes Management

Diabetes is a leading cause of heart attack, stroke, blindness, kidney failure, and amputation. It also leads to more sick days and less productivity on the job. The good news is, type 2 diabetes can be prevented, and it isn’t as hard as you might think.

Losing just 7% of your body weight (which translates to 14 pounds if you weigh 200 pounds) and exercising moderately (like brisk walking) 5 days a week can reduce your risk for type 2 diabetes by 58%. Lifestyle changes can also prevent or delay diabetes complications.¹

Diet & Exercise

Nutrition and physical activity are important parts of a healthy lifestyle whether you have diabetes or not. Along with other benefits, following a healthy meal plan and being active can help you keep your blood glucose level, also called blood sugar, in your target range. To manage your blood glucose, you need to balance what you eat and drink with physical activity and diabetes medicine, if you take any.

Becoming more active and making changes in what you eat and drink can seem challenging at first. It is easier to start with small changes and get help from your family, friends, and your health care team. Eating well and being physically active most days of the week can help you:

Keep your blood glucose level, blood pressure, and cholesterol in your target ranges
Lose weight or stay at a healthy weight
Prevent or delay diabetes problems
Feel good and have more energy

What foods can I eat if I have diabetes?

Eat smaller portions. Learn about serving sizes and how many servings you need in a meal. The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan specifies.

The food groups are:

Vegetables
- Non-starchy: includes broccoli, carrots, greens, peppers, and tomatoes
- Starchy: includes potatoes, corn, and green peas
Fruits — includes oranges, melon, berries, apples, bananas, and grapes
Grains — at least half of your grains for the day should be whole grains
- Includes wheat, rice, oats, cornmeal, barley, and quinoa
- Examples: bread, pasta, cereal, and tortillas
Protein
- Lean meat
- Chicken or turkey without the skin
- Fish
- Eggs
- Nuts and peanuts
- Dried beans and certain peas, such as chickpeas and split peas
- Meat substitutes, such as tofu
Dairy — nonfat or low fat
- Milk or lactose-free milk if you have lactose intolerance
- Yogurt
- Cheese

Eat foods with heart-healthy fats, which mainly come from these foods:

Oils that are liquid at room temperature, such as olive oil
Nuts and seeds
Heart-healthy fish such as salmon, tuna, and mackerel
Avocado
Use oils when cooking food instead of butter, cream, shortening, lard, or stick margarine¹

What foods and drinks should I limit if I have diabetes?

Foods and drinks to limit include:

Fried foods and other foods high in saturated fat and trans fat
Foods high in salt, also called sodium
Sweets, such as baked goods, candy, and ice cream
Beverages with added sugars, such as juice, regular soda, and regular sports or energy drinks

Drink water instead of sweetened beverages. Consider using a sugar substitute in your coffee or tea.

If you drink alcohol, drink moderately — no more than one drink a day if you’re a woman or two drinks a day if you’re a man. If you use insulin or diabetes medicines that increase the amount of insulin your body makes, alcohol can make your blood glucose level drop too low.¹

How much can I eat if I have diabetes?

Two common ways to help you plan how much to eat if you have diabetes are the plate method and carbohydrate counting. Check with your health care team about the method that’s best for you.

Plate Method

The plate method shows the amount of each food group you should eat. This method works best for lunch and dinner. You can find more details about using the plate method from the American Diabetes Association.

Carbohydrate Counting Method

Carb counting involves keeping track of the amount of carbs you eat and drink each day. Because carbs turn into glucose in your body, they affect your blood glucose level more than other foods do. Carb counting can help you manage your blood glucose level. If you take insulin, counting carbs can help you know how much insulin to take.¹

Most carbs come from starches, fruits, milk, and sweets. Try to limit carbs with added sugars or those with refined grains, such as white bread and white rice. Instead, eat carbs from fruit, vegetables, whole grains, beans, and low-fat or nonfat milk. Learn more about diabetes meal plans at American Diabetes Association.

Why should I be physically active if I have diabetes?

Physical activity is an important part of managing your blood glucose level and staying healthy. Physical activity:

Lowers blood glucose levels
Lowers blood pressure
Improves blood flow
Burns extra calories so you can keep your weight down if needed
Improves your mood
Can prevent falls and improve memory in older adults
May help you sleep better ²

What physical activities should I do if I have diabetes?

Ask your health care team what physical activities are safe for you. Many people choose walking with friends or family members.
If you have been inactive or are trying a new activity, start slowly, with 5 to 10 minutes a day. Then add more time each week.
Walk around while you talk on the phone or during TV commercials.
Do chores, such as work in the garden, rake leaves, clean the house, or wash the car.
Park at the far end of the shopping center parking lot and walk to the store.
Take the stairs instead of elevator.
Make your family outings active, such as a family bike ride or a walk in the park. ²

References:

diabetes management Diabetes Prevention eat healthy healthy eating physical activity preventive medicine preventive tips

Step It Up This October With Walking

Walking is a great way to increase your physical activity and improve your health. It’s an easy way to start and maintain a physically active lifestyle. It’s the most common physical activity for people across the U.S. Walking provides many opportunities to incorporate physical activity into your busy life – whether it’s for work, school, leisure, or to improve your health.

Physical activity such as walking can help control weight and improve health even without weight loss. People who are physically active live longer and have a lower risk for heart disease, stroke, type 2 diabetes, depression, and some cancers.¹

We Need More Physical Activity

Adults need at least 2 and 1/2 hours (150 minutes) of aerobic physical activity per week . This should be at a moderate level, such as fast-paced walk for no less than 10 minutes at a time. Aerobic physical activity makes you breathe harder and makes your heart and blood vessels healthier. Examples include brisk walking, running, swimming, and other activities.
According to the CDC, less than half of all adults get the recommended amount of physical activity.
Women and older adults are not as likely to get the recommended level of weekly physical activity.
Inactive adults have higher risk for early death, heart disease, stroke, type 2 diabetes, depression, and some cancers.
Walking routes in and near neighborhoods encourage people to walk to stops for buses, trains, and trolleys.¹

Should You See a Doctor First?

Most people do not need to see a doctor before they start a walking program.
However, you should check with your doctor if you have a chronic health problem such as a heart condition, diabetes, or high blood pressure, are over 40 years old and have been inactive.
You should also talk to your doctor if while walking, you get dizzy, feel faint or short of breath; or have chest, neck, shoulder or arm pain.²

How to Start Walking More

Set realistic goals and how you plan to achieve them. Set realistic goals such as walking 10 to 15 minutes three times a week.

Create an action plan for how far and how often you will walk.
Where would you like to be in 6 months to a year in your walking program?
Plan where you will walk, what days of the week you will walk.
Identify a walking buddy or support person.

Be Prepared

Make sure you have everything you need to get started such as shoes that fit right and have good arch support; a firm, well-cushioned heel; and nonskid, flexible soles.
Ensure you have clothes that keep you dry and comfortable, a hat or visor for the sun, sunscreen, and sunglasses; a hat and scarf to cover your head and ears when it’s cold outside, and layers of clothing in cold weather that you can remove as you warm up.

Get Moving

Divide your walk into three parts: warm up by walking slowly; increase your speed to a brisk walk; and cool down by slowing your pace.
When walking be sure to use proper form: keep your chin up and your shoulders slightly back and relaxed.
Look forward, not at the ground.
Keep your back straight, rather than arched forward or backward.
Let the heel of your foot touch the ground first, and then roll your weight forward.
Walk with your toes pointed forward.
Swing your arms naturally.

Add On

As walking gets easier, start to go faster and farther. Add hills or stairs to make your walks more challenging.
If you are walking less than three times per week, give yourself more than 2 weeks before adding time to your walk.

How To Make Walking a Healthy Habit

Don’t give up. Stick with your walking program.
Walk in places you enjoy, like a park or shopping center. To stay motivated, try different routes to keep it interesting.
Listen to your favorite music as you walk, remembering to keep the volume low so you can hear sounds around you.
Bring a friend or a family member. Having a regular walking buddy or support person may help you keep going. You can cheer each other on and serve as role models for friends, family members, coworkers, and your community.
Have a “Plan B” for when bad weather or other roadblocks get in the way. Be ready to walk indoors rather than outdoors.
Track your progress on paper, online, with a fitness app, fitness tracker or a pedometer. Record dates, distance, and how you felt when you were done.
Reward yourself with something pleasant after you walk, like a relaxing shower or a 30 minutes of time to yourself.
Be prepared for setbacks. If certain obstacles prevent you from walking, get back to your routine as soon as you can.

With time, walking can become part of your daily life and may even make it easier to try other types of physical activity.

20 Ways to Add More Steps

Find a buddy who can take walks with you.
Walk your dog in the morning for 15 minutes and in the evening for 10 minutes.
March in place while brushing your teeth.
Exercise indoor with a workout DVD.
Play hide and seek with your kids.
Have a dance party with your kids.
Walk your kids to school or the school bus.
Walk while chatting on the phone.
Make it a nightly habit to go for an after-dinner stroll with the family.
If you’re going to the mailbox, take a tour around the house first or a lap around your block.
During commercials, don’t fast forward your DVR – stand up and march in place or pick things up around the house.
Take the stairs instead of the elevator.
Park far from the office.
Get off the bus/train one stop before or after your regular stop to take extra steps.
Walk to a coworker’s office instead of calling or emailing them.
Use the restroom that is one floor up (or down) at work instead of heading for the one closest to your office.
Use the water or coffee machine one floor up (or down) at work instead of heading for the one closest to your office.
Set reminders on your phone or calendar to take a walking break.
Take afternoon “brainstorming” walks.
Pick up your lunch instead of ordering takeout.

References:

health healthy habits physical activity walking

Debunking the Weight Loss & Diet Myths

Learn the facts and tips about weight loss, nutrition, and physical activity to help you make healthy changes in your daily habits.

Dietary Myths

Speak to your health care provider who can help you answer questions about weight loss. A registered dietitian may also give you advice on a healthy eating plan and safe ways to lose weight and keep it off.¹

Myth: Fad diets will help me lose weight and keep it off.

Fact: Fad diets are not the best way to lose weight and keep it off. These diets often promise quick weight loss if you strictly reduce what you eat or avoid some types of foods. These diets may help you lose weight at first, but they are hard to follow. Most people quickly get tired of them and regain any lost weight.

Fad diets may be unhealthy. They may not provide all of the nutrients your body needs. Also, losing more than 3 pounds a week after the first few weeks may increase your chances of developing gallstones (solid matter in the gallbladder that can cause pain). Being on a diet of fewer than 800 calories a day for a long time may lead to serious heart problems.

TIP: Research suggests that safe weight loss involves combining a reduced-calorie diet with physical activity to lose 1/2 to 2 pounds a week (after the first few weeks of weight loss). Make healthy food choices. Eat small portions. Build exercise into your daily life. Combined, these habits may be a healthy way to lose weight and keep it off. These habits may also lower your chances of developing heart disease, high blood pressure, and type 2 diabetes.

Myth: Grain products such as bread, pasta, and rice are fattening. I should avoid them when trying to lose weight.

Fact: A grain product is any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm. Examples include brown rice and whole-wheat bread, cereal, and pasta. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.

People who eat whole grains as part of a healthy diet may lower their chances of developing some chronic diseases. Government dietary guidelines advise making half your grains whole grains. For example, choose 100 percent whole-wheat bread instead of white bread, and brown rice instead of white rice.

TIP: To lose weight, reduce the number of calories you take in and increase the amount of physical activity you do each day. Create and follow a healthy eating plan that replaces less healthy options with a mix of fruits, veggies, whole grains, protein foods, and low-fat dairy:

Eat a mix of fat-free or low-fat milk and milk products, fruits, veggies, and whole grains.
Limit added sugars, cholesterol, salt (sodium), and saturated fat.
Eat low-fat protein: beans, eggs, fish, lean meats, nuts, and poultry.

Myth: Some people can eat whatever they want and still lose weight.

Fact: To lose weight, you need to burn more calories than you eat and drink. Some people may seem to get away with eating any kind of food they want and still lose weight. But those people, like everyone, must use more energy than they take in through food and drink to lose weight.

A number of factors such as your age, genes, medicines, and lifestyle habits may affect your weight. If you would like to lose weight, speak with your health care provider about factors that may affect your weight. Together, you may be able to create a plan to help you reach your weight and health goals.

TIP: When trying to lose weight, you can still eat your favorite foods as part of a healthy eating plan. But you must watch the total number of calories that you eat. Reduce your portion sizes. Find ways to limit the calories in your favorite foods. For example, you can bake foods rather than frying them. Use low-fat milk in place of cream. Make half of your plate fruits and veggies.

Physical Activity Myths

Myth: Lifting weights is not a good way to lose weight because it will make me “bulk up.”

Fact: Lifting weights or doing activities like push-ups and crunches on a regular basis can help you build strong muscles, which can help you burn more calories. To strengthen muscles, you can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or yard tasks that make you lift or dig.

TIP: Government guidelines for physical activity recommend that adults should do activities at least two times a week to strengthen muscles. The guidelines also suggest that adults should get 150 to 300 minutes of moderately intense or vigorous aerobic activity each week—like brisk walking or biking. Aerobic activity makes you sweat and breathe faster.

Myth: Physical activity only counts if I can do it for long periods of time.

Fact: You do not need to be active for long periods to achieve your 150 to 300 minutes of activity each week. Experts advise doing aerobic activity for periods of 10 minutes or longer at a time.

TIP: Plan to do at least 10 minutes of physical activity three times a day on 5 or more days a week. This will help you meet the 150-minute goal. While at work, take a brief walking break. Use the stairs. Get off the bus one stop early. Go dancing with friends. Whether for a short or long period, bursts of activity may add up to the total amount of physical activity you need each week.

For more helpful information, tips, and tools on healthy eating and physical activity, visit ChooseMyPlate.gov.

References

diet healthy habits nutrition physical activity weight loss

Investing in Our Future: Our Children

It’s easier to establish healthy behaviors during childhood than having to change unhealthy behaviors during adulthood.

Chronic conditions are becoming increasingly common among children and adolescents in the U.S. Did you know that about 1 in 4 adolescents suffers from a chronic condition such as diabetes and asthma?¹

Obesity On the Rise

According to the Centers for Disease Control and Prevention (CDC), “The percentage of U.S. children aged 6 to 11 years who were obese increased from 7% in 1976-1980 to nearly 18% in 2011-2014. The percentage of adolescents aged 12 to 19 years who were obese increased from 5% to 21% during the same period.”¹

Developed by the CDC, The Whole School, Whole Community, Whole Child model brings together public health, education, and school health to improve health and learning. Children with chronic conditions may miss more school days which reduces their time for learning and may result in lower academic achievement. It’s important to manage these conditions effectively with the right nutrition and ample physical activity. Healthy behaviors are practices ingrained early in childhood and it’s essential that children and adolescents have a healthy school and healthy environment in order to succeed.

Schools and parents can help increase the quantity and quality of physical education and physical activity during and after school hours. Benefits of physical activity have been proven to help build muscles and healthy bones, and improve strength and endurance. Physical activity can aid in managing weight, reducing stress and increasing self-esteem – which may positively impact children’s academic performance.

Diet and Nutrition

Creating healthy eating habits early in childhood life helps set the path to a healthier adulthood. Healthy eating along with physical activity help support proper growth and development and can prevent health problems such as obesity, diabetes, etc. Teaching and including children in healthy meal preparation and cooking is a great way to reinforce healthy eating habits as well.

Focus on Prevention

Did you know?

Did you know that 51% of all causes of death in the U.S. are attributable to lifestyle behaviors many of which are preventable through healthy habits?²
Did you know that 85% of all type 2 diabetes and its side effects are preventable?²

While some life events are out of our control and cannot be prevented, it’s clear that we can prevent many of the health problems by engaging in healthy lifestyle behaviors. Schools, parents, and health care practitioners can help educate children and adolescents to make smart food choices, exercise to build strong bodies and monitor their health and any chronic conditions they may have.

Manage Chronic Conditions

To reduce school absenteeism schools, parents, and health care practitioners can help by using proven practices to better manage chronic conditions such as asthma, diabetes, food allergies, etc. For more information about managing chronic conditions, visit www.cdc.gov, then click on Diseases & Conditions.

References:

CDC: http://www.cdc.gov/chronicdisease/resources/publications/aag/healthy-schools.htm
Mokdad AH, et.al. Actual Causes of Death in the United States, 2000. JAMA. 2004; 291:1238-1245

Diabetes Prevention healthy children obesity physical activity preventive medicine

Cutting the Risk of Chronic Disease with Physical Activity

Heart disease and stroke are two of the leading causes of death in the United States. What can you do to reduce the risk?

Reducing the Risk

Physical activity has been shown to reduce the risk of these chronic diseases including high blood pressure, stroke, coronary artery disease, type 2 diabetes, some types of cancer, and many more. As you age, it’s important to protect your bones, joints and muscles. Not only do they support your body and help you move, but keeping bones, joints and muscles healthy can help ensure that you’re able to do your daily activities and be physically active.

Physical activity can help your thinking, learning and keep your judgment skills sharp as you age. It can also reduce your risk of depression, help you sleep better and give you a longer, healthier life.

Physical Activity vs. Exercise

Physical activity is defined as any bodily movement produced by skeletal muscles resulting in energy expenditure or simply put, moving!
Exercise is planned, structured, repetitive and intentional movement intended to improve or maintain physical fitness.

Measuring Physical Activity Intensity

The talk test is a simple way to measure relative intensity. In general, if you’re doing moderate-intensity activity you can talk, but not sing, during the activity.

If you’re doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.

Examples of Moderate-Intensity

Walking fast (3 miles per hour or faster, but not race-walking)
Bicycling on level ground or with few hills (slower than 10 miles an hour)
Tennis (doubles)
Yoga
General gardening
Pushing a lawn mower

Examples of Vigorous-Intensity

Race walking, jogging or running
Swimming laps
Bicycling fast (10 miles per hour or faster)or on hills
Jumping rope
Heavy gardening (continuous digging or hoeing)
Hiking uphill or with a heavy backpack

Rule of Thumb: 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity.

The Benefits of Exercise

Helps Control Weight

Exercise helps prevent excess weight gain and helps maintain weight loss. Engaging in physical activity helps you burn calories. The more intense the activity, the more calories you burn. If you can’t do an actual workout, get more active throughout the day by taking the stairs instead of the elevator.

Combats Health Conditions and Diseases

No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good” cholesterol and decreases unhealthy triglycerides. This keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. Regular physical activity helps prevent or manage a wide range of health problems and concerns, including stroke, type 2 diabetes, depression, and more.

Boosts Energy

Regular physical activity improves your muscle strength and boosts your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently, which gives you more energy to go about your daily chores.

Improves Mood

Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

How Much Exercise Do You Need?

Children 6 to 17 years old: 60 minutes (1 hour) or more of physical activity each day.
Adults 18 years to 64 years old: 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity every week. Plus 2 or more days of muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
- Or 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity every week. Plus 2 or more days of muscle-strengthening activities that work all major muscle groups.
- Or an equivalent mix of moderate – and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups.
Older Adults 65 years or older: 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity every week. Plus 2 or more days a week of muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms.)
Healthy pregnant or postpartum women: 150 minutes (2 hours and 30 minutes) per week of moderate-intensity aerobic activity spread throughout the week.

Walking Is a Good Start, So, Where Do I Begin?

The first thing you should do is talk to your doctor. This is especially important if you have not been regularly active or have a chronic illness that may limit the amount of time you exercise. Once your doctor says it’s okay, put on a pair of well-fitting sneakers and start walking!

To receive the most benefit, you should take 10,000 steps a day, which can be measured by a pedometer or by adding an app on your phone. About half of your 10,000 steps can come from everyday physical activities like walking the dog, climbing stairs (instead of taking the elevator), gardening, housework (especially sweeping, mopping or vaccuum cleaning floors), and washing your car are just a few.

How To Get Started

Initial goal: Walk at a comfortable pace for about 10 minutes, three times a day 5 to 7 days per week (for ex., to a neighbor’s house and back).
Step it up: Walk at a comfortable pace for 15 minutes twice a day (for ex., to the end of the street and back).
Add distance: Walk for 15 minutes twice a day to a distance of a street and a half. (This means you have to walk a little faster to cover the increase in distance).
Increase frequency: Walk the new distance three times (three laps) once a day in less than 30 minutes.

Being active is one of the most important things you can do for your health. Start improving the quality of your life today and increase your life span by starting a plan to do at least 150 minutes a week of moderate-intensity aerobic activity.