Physical activity is any form of exercise or movement from the body that uses energy.
Some of your everyday life activities-doing active chores around the house, yard work, walking the dog-are examples. To get the health benefits of physical activity, include activities which make you breathe harder and make your heart and arteries healthier. These aerobic activities include things like brisk walking, running, dancing, swimming, and playing basketball. Likewise incorporate strengthening activities to make parts of your muscles stronger, like push-ups and weight lifting.
Did you realize?
The great news?
People of all, shapes, sizes, and abilities can benefit from being physically active. If you have a disability, choose activities that actually work for you. Talk with your healthcare team about the amount and types of activities which are suitable for your ability or condition
Part 1. Getting Started
Thinking about adding physical activity to your life, but not sure how to get started? Sometimes taking the initial step is the hardest part. If you have not been active in some time, start in a comfortable level and add a little more activity as you go along. Some people find that getting active with a friend makes it much simpler to get going.
Is something holding you back?
Think about reasons why you have not been physically active. Then attempt to come up with some methods to get past what’s keeping you from getting active.
Have you believed to yourself . . . ?
I weren’t active in a very long time.
Solution: Choose something you like to do. Many people find walking helps them get started. Before you know it, you’ll be doing more every day.
I not have the time.
Solution: Begin with 10-minute chunks of time a couple of days a week. Walk during a break. Dance within the living room for your favorite music. It all accumulates.
It costs too much.
Solution: It’s not necessary to join a health club or buy fancy equipment to be active. Play tag together with your kids. Walk briskly together with your dog for 10 minutes or even more.
Did you know?
-When you aren’t physically active, you are more prone to:
Build up with time Begin by doing what you can, and then look for ways to do more. If you have not been active for some time, begin slowly. After weeks or months, develop your activities-do them longer and much more often. Walking is an excellent method to add exercise for your life. When you initially start, walk Ten minutes each day on the few days throughout the first couple of weeks. Increase the some time and days. Walk a little longer. Try Fifteen minutes rather than Ten minutes. Then walk on more days per week. Pick up the interest rate. Once this really is simple to do, faster faster. Continue your brisk walking for a couple of months. You might like to add biking for fun on saturday for variety.
How much exercise do you need every week?
Advice to follow:
Aerobic
? Adults is deserving of at least 2 hours and 30 minutes every week of aerobic physical activity that requires moderate effort.
? You need to do this type of activity not less than 10 minutes at a time. Strengthening
? Adults should also do strengthening activities a minimum of A couple of days a week.
? Strengthening activities include push-ups, sit-ups and lifting weights (see page 7 for additional tips on what activities to do, just how much, and just how often).
Do it your way.
? Pick an activity you like and something that fits to you.
? Find the time that actually works best for you.
? Be active with family and friends. Using a support will help you keep up with your program.
? There are lots of methods to build the correct quantity of activity to you. Every tiny bit adds up and doing something is preferable to not doing anything.