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 Healthy Steps for Moving More
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The evidence is growing and is more convincing than ever! People of
all ages who are generally inactive can improve their health and
well-being by becoming active at a moderate-intensity on a regular
basis.
Regular physical activity substantially reduces the risk of dying
of coronary heart disease, the nation's leading cause of death, and
decreases the risk for stroke, colon cancer, diabetes, and high blood
pressure. It also helps to control weight; contributes to healthy
bones, muscles, and joints; reduces falls among older adults; helps to
relieve the pain of arthritis; reduces symptoms of anxiety and
depression; and is associated with fewer hospitalizations, physician
visits, and medications. Moreover, physical activity need not 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 times a week.
Despite the proven benefits of physical activity, more than 60% of
American adults do not get enough physical activity to provide health
benefits. More than 25% are not active at all in their leisure time.
Activity decreases with age and is less common among women than men
and among those with lower income and less education. Furthermore,
there are racial differences in physical activity rates particularly
among women.
Insufficient physical activity is not limited to adults. More than
a third of young people in grades 9–12 do not regularly engage in
vigorous-intensity physical activity. Daily participation in high
school physical education classes dropped from 42% in 1991 to 32% in
2001 (CDC, 2002).
Americans young and old should incorporate regular physical
activity into their everyday lives. This does not necessarily mean
joining an expensive gym or committing to a rigorous exercise or
training routine. It is sufficient to choose activities that fit into
your daily routine that speed your heart rate and breathing, or
increase your strength and flexibility. Examples include walking to
work, gardening, taking extra stairs, or mowing the lawn with a push
mower. Besides building strength and aerobic fitness, regular exercise
relieves stress, provides motivation, promotes relaxation, and
facilitates sleep.
Regular physical activity is important throughout life. Healthy
lifestyles are more influential than genetic factors in avoiding
deterioration traditionally associated with aging. The growing number
of older Americans places increasing demands on the public health
system and on medical and social services. Currently, almost one-third
of total U.S. health care expenditures are for older adults. These
expenditures are largely due to treatment and care of chronic
diseases, and the cost associated with many of these conditions could
be reduced through regular physical activity.
Being Active ~ ANYWHERE !!
Being physically active is much easier than you
thought possible. There’s no need to join an expensive health club or
to spend hours doing exercises you hate. You don’t even have to change
your clothes!! Best of all, you can get fit ANYWHERE – ANYTIME
of day!
WHY make physical activity part of your day?
- ENJOY the pleasure that comes from getting stronger and healthier.
- BOOST your brainpower and your energy levels – all day long.
- IMPROVE your strength and endurance (both physical and mental).
- ENHANCE your natural good looks from the inside out.
- PROTECT yourself from the pain of heart disease, cancer and osteoporosis.
WHAT activities are the healthiest choices?
For overall health, your best bet is to enjoy a wide
variety of physical activities. Just follow the 30-10-5 rule: at least
30 minutes of physical activity a day; at least 10 minutes at a time;
at least 5 days a week. For best results, give your body what it
deserves:
- Fun activities ~ because they are the ones that you'll stick with!
- Aerobic activities ~ that get your heart pumping, like brisk walking or dancing
- Body-shaping activities ~ to maintain muscles, like lifting weights or groceries
- Stretching activities ~ for flexibility and tone, like water aerobics or gardening
- Balance activities ~ to strengthen bones and prevent falls, like yoga or bike riding
HOW can I make activity part of every day?
With a few simple guidelines, you can make physical
activity an integral part of your day – even with a hectic schedule. Look for all the easy
ways to fit fitness into your life:
- Play more: Feel like a kid again by skating, swinging, playing ball or flying a kite.
- Use leg power: Walk the dog; walk to the store; walk around the mall; just walk.
- Hide the remote: Change the channels the old-fashioned way – by getting up!
- Practice inefficiency: Make multiple trips on the stairs or to the car for groceries.
- Pick up the pace: Use a longer stride when you walk – everywhere, all the time.
The Seven C’s of Successful Change:
Taking charge of your health and your life
Many of us want to make changes in our habits. Sometimes it's a New
Year's resolution; sometimes it's advice from the doctor. Sometimes
it's just a desire to be stronger or have more energy. We want to eat
better and be more active, but we don't always know how to make the
necessary changes. Taking some time to consider these seven "C's" of
change may help you understand how to get from where you are now – to
where you want to be.
- Caring enough to treat your body really well.
Caring about yourself is essential for making any behavior
change. Self-care is not selfish – it is what we have to do in order
to stop doing one thing and start doing another. Taking good care of
yourself also helps you be in better shape to take care of those
around you.
- Choice to take small steps in a new direction.
Change is all about making choices. It is making the choice to do
one thing (like taking a walk) rather than another (like watching
TV). It doesn’t mean that you have to give up all television
programs – it just means that sometimes you make the choice to be
more active.
- Creativity to find a variety of food and fitness options.
The world is filled with stressful situations that can get in the
way of our plans to eat well or to be active. The key is to stay
calm and to brainstorm a variety of possible solutions. If you are
out of fresh produce, you can still enjoy some canned fruit or
frozen veggies.
- Courage for new adventures and everyday challenges.
There is no way around it. It takes courage to make a change.
There are many ways to find the courage you need. You can discuss
your struggles with friends or family; read inspiring stories about
people who have made difficult changes; or find strength in faith
and prayer.
- Comfort through tough times with relaxation (or even pampering).
Change is hard work and can be stressful – even when it is a
positive change. When you are trying to do things differently, you
need to rest and recharge your internal batteries. Take time to read
a book, to take a nap, to play with the kids or just to do nothing
for a while.
- Confidence to take risks and to make normal mistakes.
Optimistic people are generally healthier than pessimistic
people. Being confident that you can make positive changes is
at least half the battle. Sometimes it helps to make a list of all
the changes you have already made – like eating more whole grains or
drinking less soda.
- Celebration of the progress toward a strong and healthy you.
Rewards and celebrations are an important part of successful
change (think about why we celebrate graduations or job promotions).
Give yourself plenty of pats on the back – just for moving a step
closer to your goal. Gold stars on the calendar aren’t just for kids
anymore!
Provided by Eat Right Montana
Provided by Eat Right Montana An increase in physical activity is an important
part of any weight management program. Most weight loss occurs because of decreased
caloric intake. Sustained physical activity is most helpful in the prevention of
weight regain. In addition, exercise has a benefit of reducing risks of cardiovascular
disease and diabetes, beyond that produced by weight reduction alone. Start exercising
slowly, and gradually increase the intensity. Trying too hard at first can lead to injury.
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Examples of moderate amounts of physical
activity |
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Common Chores |
Sporting Activities |
- Washing and waxing a car for 45-60 minutes
- Washing windows or floors for 45-60 minutes
- Gardening for 30-45 minutes
- Walking 13/4 miles in 35 minute (20min/mile)
- Wheeling self in wheelchair 30-40 minutes
- Pushing a stroller 1 1/2 miles in 30 minutes
- Raking leaves for 30 minutes
- Walking 2 miles in 30 minutes (15 minutes/mile)
- Stairwalking for 15 minutes
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- Playing volleyball for 45-60 minutes
- Playing touch football for 45 minutes
- Walking 13/4 miles in 35 minute (20min/mile)
- Basketball (shooting baskets) 30 minutes
- Bicycling 5 miles in 30 minutes
- Dancing fast (social) for 30 minutes
- Water aerobics for 30 minutes
- Swimming Laps for 20 minutes
- Basketball (playing game) for 15-20 minutes
- Bicycling 4 miles in 15 minutes
- Jumping rope for 15 minutes
- Running 1 1/2 miles in 15 min. (10 minutes/mile)
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Your exercise can be done all at one time, or intermittently over
the day. Initial activities may be walking or swimming at a slow pace.
You can start out by walking 30 minutes for three days a week and can
build to 45 minutes of more intense walking, at least five days a
week. With this regimen, you can burn 100 to 200 calories more per
day. All adults should set a long-term goal to accumulate at least 30
minutes or more of moderate-intensity physical activity on most, and
preferably all, days of the week. This regimen can be adapted to other
forms of physical activity, but walking is particularly attractive
because of its safety and accessibility. Also, try to increase "every
day" activity such as taking the stairs instead of the elevator.
Reducing sedentary time is a good strategy to increase activity by
undertaking frequent, less strenuous activities. With time, you may be
able to engage in more strenuous activities. Competitive sports, such
as tennis and volleyball, can provide an enjoyable form of exercise
for many, but care must be taken to avoid injury.
Activity Progression
For the beginner, activity level can begin at very light and would
include an increase in standing activities, special chores like room
painting, pushing a wheelchair, yard work, ironing, cooking, and
playing a musical instrument.
The next level would be light activity such as slow walking of 24
minutes/mile, garage work, carpentry, house cleaning, child care,
golf, sailing, and recreational table tennis.
The next level would be moderate activity such as walking 15
minutes/mile, weeding and hoeing a garden, carrying a load, cycling,
skiing, tennis, and dancing.
High activity would include walking 10 minutes/mile or walking with
load uphill, tree felling, heavy manual digging, basketball, climbing,
or soccer/kick ball.
You may also want to try:
- flexibility exercise to attain full range of joint motion
- strength or resistance exercise
- aerobic conditioning
Tips for People Who Have Been Inactive for a While
Use a sensible approach by starting out slowly.
- Begin by choosing moderate-intensity activities you enjoy the
most. By choosing activities you enjoy, you'll 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 (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, both for interest and to broaden the range of benefits.
- Explore new physical activities.
- Reward and acknowledge your efforts.
There are 1440 minutes in every day... Schedule 30 of them for
physical activity.
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