LIVE a healthy life "Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." -Plato
What is physical activity?
Physical activity is "any bodily movement produced by skeletal muscles that results in energy expenditure." It is related to our daily living and how much we move at work, school, home, or during leisure time activities. A few examples of physical activity are: Taking out the trash, cleaning the house, walking the dog.
What is exercise?
Exercise is "a structured movement process that individuals consciously and voluntarily engage in." It typically includes repetitive bodily movements to improve or maintain physical fitness. A few examples of exercises are: 30 minutes on the treadmill, lifting weights, or doing the circuit at a gym.
How much physical activity is enough?
People ages 6 or older should engage in at least 30 minutes of physical activity each day (moderate to vigorous intensity) . This activity should be in addition to any routine activities of daily living, which are of light intensity. Examples of these types of activities are in the table below.
Examples of Common Physical Activities for Healthy US Adults by Intensity of Effort Required
Light Intensity Exercise
Moderate Intensity Exercise
Hard/Vigorous Intensity Exercise
Walking slowly (strolling)
Walking briskly
Walking briskly uphill or with a load
Stationary cycling
Cycling for pleasure or transportation
Cycling (racing)
Swimming (slow treading)
Swimming (moderate effort)
Swimming (fast treading)
Conditioning (light stretching)
Conditioning (calisthenics)
Conditioning exercise (stair ergometer)
Racket sports (table tennis)
Racket sports (tennis, racketball)
Golf (power cart)
Golf (pulling cart, carrying clubs)
Bowling
Fishing (sitting)
Fishing (standing)
Fishing (in stream)
Boating (power)
Canoeing (leisurely)
Canoeing (rapidly)
Home care (carpet sweeping)
Home care (general cleaning)
Moving furniture
Mowing lawn (riding mower)
Mowing lawn (power mower)
Mowing lawn (hand mower)
Home repair (carpentry)
Home repair (painting)
Reducing Sedentary Behaviors
60% of adult's waking hours are spent sedentary.
High levels of TV time are likely to increase energy intake because of prompts from frequent commercials about food and beverages, and unlike for many other activities, the hands are free to eat during TV time.
High levels of TV time are associated with higher waist circumferences, adverse blood glucose and lipid profiles, and increased mortality rates.
Low levels of physical activity and physical fitness are associated with increased mortality rates.
Physically active adults, as contrasted with their sedentary counterparts, tend to be much more physically fit.
The risk of coronary heart disease increases as physical activity decreases.
How does age, sex, race, and education affect physical activity?
The time spent engaging in physical activity decreases with age.
It is more likely for men to engage in physical activity, exercise, and sports than women.
For women, the more time they spend watching TV, the less likely it becomes for them to meet physical activity guidlines.
African Americans and other ethnic minorities tend to be less active than white Americans.
Those who have higher levels of education participate in more physical activity during their leisure time.
So, why aren't you active enough?
You don't have enough time?
You have an injury?
You don't enjoy participating in physical activity?
You lack the confidence to be physically active?
You don't have a place to exercise?
Can't afford the fancy equipment used the gyms?
Let's fix that!
Set goals for yourself (start small).
Monitor your progress.
Reinforce yourself.
Have a family member or friend as a role model or companion during exercise.
Walk up the stairs instead of taking the elevator.
Walk short distances instead of driving them.
Pedal a stationary cycle while watching TV.
Do housework and gardening while at home.
Park a little farther away from the grocery store each time.
Did you know that a can of soup can be used as a weight if you are working out at home?
"Movement is a medicine for creating change in a person's physical, emotional, and mental states." - Carol Welch
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A few benefits of physical activity & exercising regularly....
Controls Weight. Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. As you see in the chart above, you don't need to set aside large chunks of time to exercise for weight-loss. If you can't do an actual workout, get more active throughout the day in simple ways by taking the stairs instead of the elevator or revving up your household chores.
It helps prevent diseases. Exercise reduces the risk of heart disease, cancer, high blood pressure, diabetes and many more that can lead to death when you're older.
Improves Stamina. While exercising we are improving and training our bodies to use less energy and become more efficient for the same amount of work. The more we exercise, the more we are improving our conditioning levels which therefore means our heart rate and breathing rate return to resting levels much sooner from strenuous activity.
Strengthens & Tones. Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.
Improves mood. Hard tests? Lots of homework? If you're stressed and need to blow off some steam, exercise may be just what you need. A workout at the gym or a brisk 30-minute walk can help. 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.
Helps lengthen your Life. According to a recent study, at least 15 minutes of exercise daily (92 minutes a week) can extend a person's life by 3 years. Exercising at very high levels reduce death from any cause by 14%. For each additional 15 minutes you add to your workout your risk if death decreases by 4%. People who exercise 30 minutes daily add 4 years to their life. This goes for all age groups, sexes, and those at risk of developing cardiovascular disease.
If you do not regularly engage in physical activity, you should begin by incorporating a few minutes of increased activity or exercise into your day.Watch this video to find out which type of exercise might be best for you!
Diet and ExerciseAt least 30 minutes of exercise plus a sound diet are needed to promote a healthy lifestyle. The following graph is from the American College of Sports Medicine and shows what kind of nutrients people need and what the main benefits are for each nutrient:
Nutrient
Primary Function Related to Physical Activity, Exercise, Sport, and Athletic Performance
Carbohydrates
-provides energy during moderate to high intensity physical activity or exercise
Fats
-provide energy during low to moderate intensity exercise
Protein
-important component of skeletal muscle
-Part of various compounds that regulate metabolism during rest and exercise
Vitamins
-important for controlling metabolic pathways that produce energy during rest and exercise
Minerals
-part of the structure of bone
-part of various compounds that regulate metabolism during rest and exercise
"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." -Plato
What is physical activity?
Physical activity is "any bodily movement produced by skeletal muscles that results in energy expenditure." It is related to our daily living and how much we move at work, school, home, or during leisure time activities. A few examples of physical activity are: Taking out the trash, cleaning the house, walking the dog.What is exercise?
Exercise is "a structured movement process that individuals consciously and voluntarily engage in." It typically includes repetitive bodily movements to improve or maintain physical fitness. A few examples of exercises are: 30 minutes on the treadmill, lifting weights, or doing the circuit at a gym.How much physical activity is enough?
People ages 6 or older should engage in at least 30 minutes of physical activity each day (moderate to vigorous intensity) . This activity should be in addition to any routine activities of daily living, which are of light intensity. Examples of these types of activities are in the table below.Examples of Common Physical Activities for Healthy US Adults by Intensity of Effort Required
Reducing Sedentary Behaviors
60% of adult's waking hours are spent sedentary.
High levels of TV time are likely to increase energy intake because of prompts from frequent commercials about food and beverages, and unlike for many other activities, the hands are free to eat during TV time.
High levels of TV time are associated with higher waist circumferences, adverse blood glucose and lipid profiles, and increased mortality rates.
How does age, sex, race, and education affect physical activity?
So, why aren't you active enough?
Let's fix that!
Set goals for yourself (start small).
"Movement is a medicine for creating change in a person's physical, emotional, and mental states." - Carol Welch==
==
A few benefits of physical activity & exercising regularly....
Controls Weight. Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. As you see in the chart above, you don't need to set aside large chunks of time to exercise for weight-loss. If you can't do an actual workout, get more active throughout the day in simple ways by taking the stairs instead of the elevator or revving up your household chores.
It helps prevent diseases. Exercise reduces the risk of heart disease, cancer, high blood pressure, diabetes and many more that can lead to death when you're older.
Improves Stamina. While exercising we are improving and training our bodies to use less energy and become more efficient for the same amount of work. The more we exercise, the more we are improving our conditioning levels which therefore means our heart rate and breathing rate return to resting levels much sooner from strenuous activity.
Strengthens & Tones. Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.
Improves mood. Hard tests? Lots of homework? If you're stressed and need to blow off some steam, exercise may be just what you need. A workout at the gym or a brisk 30-minute walk can help. 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.
If you do not regularly engage in physical activity, you should begin by incorporating a few minutes of increased activity or exercise into your day.Watch this video to find out which type of exercise might be best for you!
Diet and ExerciseAt least 30 minutes of exercise plus a sound diet are needed to promote a healthy lifestyle. The following graph is from the American College of Sports Medicine and shows what kind of nutrients people need and what the main benefits are for each nutrient:
-Part of various compounds that regulate metabolism during rest and exercise
-part of various compounds that regulate metabolism during rest and exercise