Get Active!

Get Active!

by clarkebenefits_admin Posted on: April 27, 2016Categories: LiveWell 24/7   

Regular physical activity is essential for your health and wellbeing. It is especially important in maintaining or losing weight. Most Americans are well aware of this, yet still remain sedentary. According to the Centers for Disease Control and Prevention (CDC), an astounding 70 percent of adults are not achieving the basic recommendation of at least 30 minutes of moderate physical activity five days a week.

Why Exercise?

• Controls your blood pressure, blood sugar, and weight
• Raises your “good” cholesterol
• Prevents heart disease and type 2 diabetes
• Raises self-esteem
• Improves sleep and energy level
• Strengthens bones, muscles and joints
• Reduces falls and arthritis pain
• Lowers your chances of becoming depressed

How do I get started?

• Start building physical activity into your life slowly.
• Begin at a comfortable level…Once you get the hang of it, add a little more activity each time you exercise.
• Make it a part of your daily routine…You are much more likely to keep up with activity if it becomes second nature.

 

How much exercise do I need?

• You should do aerobic activity for at least 10 minutes at a time in order to achieve its full benefits.
• If you choose activities at a moderate level, such as walking fast or yard work, you should aim to get at least 2 hours and 30 minutes per week.
• If you choose vigorous activities, such as swimming laps, jogging or riding a bike on hills, get at least 1 hour and 15 minutes per week.
• Strengthening activities, such as push-ups, sit-ups and weightlifting, should be done at least 2 days a week.

How can I make it fun?

Make it enjoyable! You can take the dog for a run, swim laps, go hiking, play video games that encourage fitness… anything that gets your heart beating faster counts as working out. Involve your family in physical activity – play Frisbee or kick around a soccer ball – and you will find that not only did you get a workout in, but time flew by as well.

Source: www.healthfinder.gov www.cdc.gov