Physical Activity

Regular physical activity is one of the most important things you can do for your health. It can help control weight, improve mental health and mood, reduce risk of many illnesses including heart disease, diabetes and some cancers, strengthen bones and muscles, and increase the chances of living longer.

Physical Activity Recommendations:

• Get at least 150 minutes of moderate physical activity per week (ex: 30 minutes of brisk walking per day on at least 5 days per week)
• OR get at least 75 minutes of vigorous physical activity per week (ex: running 25 minutes every other day)
• Do muscle strengthening exercises that work all areas of the body at least twice a week (such as weight lifting, yoga, or heavy gardening)
• Children should get at least 60 minutes of physical activity per day (including vigorous activity at least 3 days per week)

More details at:

• www.cdc.gov/physicalactivity/everyone/guidelines/
• www.acsm.org/AM/Template.cfm?Section=Home_Page&CONTENTID=11398&TEMPLATE=/CM/HTMLDisplay.cfm

Tips for incorporating more physical activity into your day:

• Park further from the door to walk a little more
• Even 10 minutes of physical activity at a time is beneficial (ex: take a 10 minute walk after each meal)
• Replace short drives with walking or biking – most trips under ½ mile can easily be made by foot and trips under 3 miles can be as quick by bike as car
• Walk or bike with your kids to school instead of driving
• Encourage kids to spend at least 60 minutes a day outside
• Have a basket full of fun equipment such as balls, hula hoops, and jump ropes