Healthy Ohioans
Healthy Ohioans
 

Physical Activity

There is a clear consensus among health experts that physical activity is a key Fitnesselement in achieving optimal health and that inactivity is a serious public health concern.

According to the latest Surgeon General Report, physical activity does not have to be vigorous to improve health. The report also suggests that each of us should participate in 30 minutes or more of moderate intensity physical activity all or most days of the week. The recently released Physical Activity Guidelines for Americans support and refine these suggestions, focusing on recommendations for duration and types of physical activity.

The Centers for Disease Control and Prevention (CDC) has posted Physical Activity for Everyone on their Web site. The main messages of the guidelines are:

  • Regular activity reduces the risk of many chronic diseases.
  • For everyone, some activity is better than none--more is better.
  • Additional health benefits usually occur as activity increases.
  • Physical activity is safe for almost everyone and health benefits far outweigh the risks!

How much physical activity do you get every day?

Physical activity at a moderate level improves your mood and sense of well being. It gives you more energy and helps control weight. It improves balance and bone and muscle strength, and helps to prevent falls and fractures. It can help you live longer, and as you age, live more independently.

Moderate physical activity does not mean becoming an athlete. Activities such as dancing, gardening, stair climbing, moderate housework and pleasure walking are great examples of types and levels of activity that will result in positive health benefits.

Here are five small steps to becoming more active:

  • Keep a pair of comfortable, supportive walking shoes in your car and office, and walk around the block during your lunch hour, or walk to a restaurant 10—15 minutes away.
  • Take the stairs instead of the elevator. Start out slowly and build up your time and effort.Sneak in a walk on the way home from work, before your evening plans and chores.
  • Go to the park or zoo with your family on the weekend.
  • Spruce up your garden, mow the grass, or wash the car! You’ll get moderate exercise, and fresh air, as well.
  • Like to watch TV? Place a treadmill, elliptical or rowing machine in front of the set and use it while watching your program, or pop in a workout video.

The most important thing is to take that first small step to get up off the couch and be physically active each day!

 Last Updated: 3/26/2009