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[Lifestyle]Get Moving with Regular Physical Activity


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Get Moving with Regular Physical Activity

 

Regular physical activity is an important part of your “health plan.” No matter what your age, physical activity combined with good nutrition can make a big difference in your health, sense of well-being and ability to maintain a healthy weight. Make the move to be more active, and your mind and body will reap the benefits – from your brain to your heart to your bones.

People of all ages should spend time each day moving to create a physically active lifestyle. The recommended level of activity and duration depends on your health and fitness goals.

Goal: Reduce your risk of chronic disease, such as heart disease, high blood pressure, type 2 diabetes, osteoporosis and certain types of cancer. Promote psychological well-being and reduce feelings of depression and anxiety.

Engage in at least 30 minutes of moderate physical activity on most days of the week. This is in addition to your usual daily activities.
Most people can achieve even greater health benefits by engaging in more vigorous physical activity or by being physically active for a longer time.
Goal: Manage your weight and prevent the gradual weight gain that is common as you age with regular physical activity.
Aim to get about 60 minutes of moderate- to vigorous- intensity activity on most days of the week while staying within your body’s daily calorie intake needs.
To maintain weight loss, participate in at least 60 to 90 minutes of daily moderate-intensity physical activity without exceeding your body’s calorie intake needs. It’s a smart precaution to consult with your healthcare provider before engaging in this level of activity.

Reduce functional declines associated with aging and achieve other health benefits of physical activity identified for all adults.

Participate in regular physical activities that you enjoy, at a level appropriate for your age and ability. For example, walking more is often a safe and easy way to get started.

 

Do you have a physically active lifestyle?
A sedentary lifestyle includes only the light physical activity associated with day-to-day life. Sedentary activities include television watching, reading, video games and computer time. It’s wise to reduce the amount of time you are sedentary.
A moderately active lifestyle includes regular physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with day-to-day life. Examples of moderate physical activity: hiking, light yard work, dancing, golfing (walking and carrying clubs), bicycling (less than 10 mph), walking (3.5 mph), weight lifting (general light workout), stretching.
An active lifestyle includes vigorous physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with day-to-day life. Examples of vigorous physical activity: running/jogging (5 mph), bicycling (more than 10 mph), swimming (slow freestyle laps), aerobics, walking (4.5 mph), heavy yard work (e.g., chopping wood), weight lifting (vigorous effort), basketball (vigorous).

 

https://www.myfoodandfamily.com/article/0000000000233328/move-with-regular-physical-activity

 

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