Physical Activity

People who are inactive

Everyone should develop a lifelong program of regular moderate physical activity as prescribed by the Surgeon General’s Report on Physical Activity and Health. It is recommended that all Americans engage in at least 30 minutes of moderate to vigorous physical activity most days of the week, preferable every day. Children and youth are encouraged to engage in at least 60 minutes a day for health benefits.

Regular physical activity reduces the risk of dying of coronary heart disease, stroke, colon cancer, diabetes, and high blood pressure. It most certainly helps to control weight and contributes to healthy bones, muscles, and joints. An active lifestyle actually reduces falls among older adults and helps to relieve the pain of arthritis.

Physical activity reduces the symptoms of anxiety, depression, and stress. Moreover, physical activity does not need to be strenuous to be beneficial; people of all ages benefit from participating in regular, moderate-intensity physical activity, such as 30 minutes of brisk walking five or more days a week.

Below are some tips for people who have been inactive for a while and would like to become more active:

• Check with your physician.
• Use a sensible approach by starting out slowly.
• Begin by choosing moderate-intensity activities you enjoy the most. By choosing activities you enjoy, you will be more likely to stick with them.
• Gradually build up the time spent doing the activity by adding a few minutes every few days or so until you can comfortably perform a minimum recommended amount of activity which is 30 minutes per day.
• As the minimum amount becomes easier, gradually increase either the length of time performing an activity or increase the intensity of the activity, or both.
• Vary your activities for interest and to broaden the range of the benefits.
• Try new physical activities.
• Reward and acknowledge your efforts.

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How to get started

With a little creativity and planning, even the person with the busiest schedule can make room for physical activity. For many folks, before or after work or meals is often an available time to walk, cycle or play. Think about your weekly or daily schedule and look for or make some opportunities to be more active. Every little bit helps. The 30 minutes minimum that is recommended can be accumulated throughout the day! For instance, you could take a 15 minutes walk break at work, and then later in the day after leading a more active lifestyle:

• Walk, cycle, jog, skate, etc., to work, school, the store, or place of worship.
• Park the car farther away from your destination.
• Take the stairs instead of the elevator or escalator.
• Play with your children or pets. Everybody wins.
• If you find it too difficult to be active after work, try it before work.
• Take fitness breaks – walking or doing desk exercises – instead of taking cigarette or coffee breaks.
• Perform gardening or home repair activities.
• Be physically active while watching TV (for example, use hand weights, stationary bicycle/treadmill/stair-stepper, or stretch).
• Dance to music
• Keep a pair of walking or running shoes in your car or office. That way, you will be ready for physical activity wherever you go.
• Walk while doing errands.
• Walk while your children are a sports practice, or help out the coach and “get in the game” also.
• At least once a week try to walk or bike somewhere where you would normally drive.

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How to stay started

Try these activities for they can help you stick to your commitment to good health.

• Applaud yourself!
• Remember your reasons for making a change – review your action plan.
• Whatever you chose, you’ve got to love doing it. Keep it entertaining and fresh.
• Schedule physical activity by marking time slots on your calendar. This will be a visual reminder and help you keep your “workout” appointments.
• Start at your own level; what matters is that you start, not where you start.
• Set goals within your reach.
• Make exercising a habit.
• Keep track of your progress (journal, chart, etc.). Viewing your progress is a terrific confidence booster. It will help you identify what has worked and what didn’t.
• Plan social events around activity. Have friends over to play badminton.
• Find a nag – whether it is a dog or a partner.
• Add more of what inspires you – rocking tunes or maybe rousing vistas.
• Lean on friends and family for help. Enlist their support to encourage you and keep you accountable.
• Look for excuses to be more active. Deliver a message in person. Run upstairs to turn off the light. Don’t use the remote, walk and change the channel.
• Make the “workout” as informal as you choose and as challenging as you make it.
• Develop a healthy mindset by reading current health newsletters, books and magazines.
• Celebrate milestones – big and little – with meaningful rewards. Rewards should be prompt, realistic, and in line with your healthy lifestyle.
• Go outdoors and rediscover the kid in you! You can naturally become physically active just by stepping outside.
• If childcare is a problem, bring the children along! Have your kids ride their bikes while you walk.
• Revel in the psychological benefits, not just the physical.
• Prepare for potential obstacles because occasional setbacks will occur. Allow yourself to be human – learn from your setbacks and keep moving forward.
• Visualize success! Picture yourself reaching your goals and enjoying the rewards of a healthier lifestyle.

For more information on physical activity please contact Julie T. Jones, coordinator, Cardiovascular Disease Prevention Program, 410-228-3223.

How walkable is your Community? Click here to find out: Walkability Checklist

How bikeable is your Community? Click here to find out: Bikeability Checklist

For an interactive Physical Activity Program, click here . En Espanol .

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