March 2009
How to be Active for a Lifetime
People of all ages, shapes, sizes, and
abilities can benefit from regular
physical activity. Here are some guidelines to help you succeed.
Choose activities you like to do.
Walk, bike, swim, exercise with a video, walk the dog, and
play active games with the
kids. Choose activities
that are appropriate for
your present fitness level
and health condition.
Start small.
If all you
have is 10- or 15-minute
chunks of time a couple of
days per week, begin with that. Be
active during work breaks. Some
activity is better than none.
Build up gradually over time.
Lengthen your activity period from
10-15 minutes to 20-30 minutes.
Gradually increase to 3 days,
then 4, and finally to a minimum
of 5 days each week. For more
health benefits, increase your
goal gradually to 45-60
minutes daily.
Pick up the pace.
As you
get fitter, you’ll be able
to walk more briskly. If
young, add more active
sports such as biking,
tennis, cross-country skiing, or
another favorite activity. Aim for
at least 30 minutes of moderate
activity, most days of the week.
Add strengthening and
stretching exercises at least
twice a week. 
Choose
activities that work
all the different parts of the body – legs, hips,
back, chest,
stomach, shoulders, and arms.
Keep a record.
Write down your
exercise goal and keep track of your progress. If you do mostly
walking or jogging, you may
want to set a weekly mile goal or
wear a pedometer and track steps
daily. Aim for 8,000-10,000
steps daily for high fitness.
Avoid injuries.
Get comfortable
training shoes and use the right sports clothing to keep
warm or cool as
needed while active.
Drink plenty of
water, especially in
warm conditions.
See a healthcare
provider if you have a health problem.
This personal
fitness guide is a
great book for beginners:
www.health.gov/PAGuidelines/adultguide/default.aspx
Tips for
adding physical
activity to your life:
www.cdc.gov/physicalactivity/everyone/getactive/
index.html
© 2008 Wellsource, Inc., Clackamas, Oregon.
All rights reserved.
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