Get moving!
Being physically active is one
key to living a
healthier, happier life.
Click here to learn about
the many benefits of regular
physical activity.
To move
toward a healthier weight and
prevent
weight gain, aim for
about 60 minutes of
moderate to
vigorous intensity physical
activity
on most days. If you
have lost weight, you may
need
60 to 90 minutes a day to
maintain your
weight loss.
Moderate intensity physical
activity is any activity
that
takes about as much energy as a
brisk
walk. For the average
person, this is about 1½
to 2
miles in 30 minutes, a pace at
which
breathing will quicken and
the heart will beat
faster. No
matter what activity you choose,
you
can do it all at once, or
divide it into two or three
parts during the day. If you
divide it up, each
part should
be at least 10 minutes long. At
the
same time, take care to
stick close to your
MyPyramid
Plan. For tips on increasing
your
physical activity,
click
here.
Most adults do not need to see
their health
care provider
before starting to exercise at a
moderate level. However, men
over age 40 and
women over age
50 planning to start vigorous
physical activity should consult
a health care
provider.
Individuals with one of the
conditions
below should also
consult a health care provider
for help in designing a safe
physical activity
program.
◊
A chronic health problem such
as heart disease, high blood
pressure, diabetes,
osteoporosis, asthma, or
obesity.
◊
High risk for heart disease,
such as a family history of
heart disease or stroke, eating
a diet high in saturated fat, trans fat, and cholesterol
or smoking.
Physical activity and nutrition
work together for better health.
Being physically active
increases the amount of calories
burned. As people age their
metabolism slows, so maintaining
energy balance requires moving
more and eating less. To see how
many calories some physical
activities burn and learn more
about types of activities,
click
here.
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◊
Improves self-esteem and
feelings of well-being.
◊
Increases fitness level.
◊
Helps build and maintain
bones, muscles, and joints.
◊
Builds endurance and muscle
strength.
◊
Enhances flexibility and
posture.
◊
Helps manage weight.
◊
Lowers risk of heart
disease, colon cancer, and type 2 diabetes.
◊
Helps control blood
pressure.
◊
Reduces feelings of
depression and anxiety.
◊
For more information, click
here.
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