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HEALTH BENEFITS OF PHYSICAL ACTIVITY

Couple Walking – Health Benefits of Exercise
Study after study shows that there are many health benefits of physical activity, including, reducing the risk of obesity, heart disease, stroke, diabetes, certain cancers and osteoporosis.
Indeed, physical activity is a key to good health and here are some other health benefits of physical activity:
  • Helps you maintain a healthy weight
  • Reduces your risk for many chronic diseases
  • Improves your mental alertness
  • Strengthens your bones and tones your muscles
  • Improves your mood
  • Boosts your immune system
  • Reduces negative effects of stress on your body
  • Helps you sleep better
You don't have to be an athlete to reap the health benefits of physical activity. Evidence suggests that even low-intensity activities, when performed daily, can have some long-term health benefits.
Low intensity physical activities include walking, gardening, yard work, dancing and some exercise videos.
Walking is a great way low-intensity way to achieve the health benefits of physical activity because it is safe and people are more likely to do it. Walking is an aerobic exercise and weight bearing activity, so it is good for your heart and helps prevent osteoporosis by strengthening your bones.
How much physical activity is enough?
Experts recommend 30-60 minutes of physical activity every day for basic health benefits, such as those listed above. If weight loss is your goal, you may need more than that.
Most experts now recommend 60 minutes of moderately intense physical activity every day of the week to achieve maximum health benefits including weight loss.
That hour can be broken down into 30 minutes of continuous physical activity and then three blocks of ten minutes. One hour of physical activity is also recommended for children to promote improved cardiovascular health in adult life.
If you are trying to lose weight, include weight resistance in your routine to help you meet your goals more quickly. Activities like lifting weights, push-ups, or yoga build more muscle mass, which burns more calories—even while you are resting.
How to get more physical activity
  • Take the stairs instead of the elevator.
  • Ride an exercise bike while you watch the evening news.
  • Walk around the block on your lunch hour or during a break.
  • Walk while doing errands.
  • Make weekend morning family walks a ritual.
  • Take dance lessons or an aerobics class.
  • Buy an exercise or yoga DVD (and use it!).
  • Join a fitness club and work with a fitness trainer.
Sticking with physical activity
Any amount of physical activity has health benefits, so don’t get discouraged if you aren’t getting 60 minutes of daily activity immediately.
Tips for staying physically active:
  • Choose activities you like to do. You'll be more likely to stick with something you enjoy. Think about whether you like to be inside or outside, alone or with people and what time of day is best for you.
  • Find a partner—you're more likely to keep up with your routine.
  • Congratulate yourself for all the good things you've done for your body and get started again as soon as your schedule allows. If you slack off, don't beat yourself up with guilt.
  • Vary your routine. You may be less likely to get bored if you change your routine. Walk one day. Bicycle the next.
  • Commit to a realistic schedule. You might want to vary the times and locations of your activities, to keep things interesting - unless you're more comfortable with a set, predictable schedule, which is fine too!
  • Sneak in a few minutes of physical activity whenever you can. Take a 10 minute walk after you eat lunch and before you start back to work.
It is best to commit to what you know you can do, so that you will satisfy your commitment to yourself and not feel guilty or disappointed that you didn't reach some lofty goal that was not right for you! You can always add more activities/time when you're ready.
Use the MyFitness Planner to create an exercise plan that's right for you!
Source: American Heart Association