Benefits of Being Physically Active

Being physically active is an important factor in improving and maintaining your health. Engaging in physical activity helps to reduce the risks of developing chronic diseases such as:

• Diabetes
• High blood pressure
• Obesity

Physical Activity Recommendations by Age Group

People of all ages can benefit from physical activity. The Center for Disease Control and Prevention has outlined specific recommendations for different age groups:

Children and Adolescents:

• It is recommended that children and adolescents participate in at least 60 minutes of moderate-intensity physical activity most days of the week, preferably daily.

Adults:

• Adults should engage in moderate-intensity physical activity for at least 30 minutes on five or more days of the week.
• Adults should engage in vigorous-intensity physical activity three or more days per week for 20 or more minutes per occasion.

Older Adults:

• All adults should accumulate at least 30 minutes of moderate-intensity physical activity on five or more days of the week. Cardio-respiratory (aerobic) endurance, strength, balance, and flexibility exercises should all be part of a physical activity program for older adults.

One who is active at a moderate intensity level should be able to carry on a conversation comfortably while engaging in the activity. If a person becomes winded or too out of breath to carry on a conversation, the activity can be considered vigorous.

Tips to Increase Daily Physical Activity

Keep in mind that every little bit adds up. Take every opportunity throughout the day to increase your physical activity.

• Take the stairs
• Park far away
• Walk your dog
• Go the long way around
• Walk to the farthest restroom in the office
• Pace while talking on the phone
• Walk-in, instead of drive-thru
• Hide the remote control
• Clean your house (vigorously)
• Do crunches while watching TV
  

How to Get Started And Stick With It!

• Choose an Activity You Enjoy
  • Choose an activity that works for your life and is something you like doing.
  • By choosing an activity you enjoy, you will be more likely to continue participation.
    
    
• Start Off Slow
  • Gradually build up the amount of time spent exercising during your workout.
  • Add on a few more minutes each time until you can reach the recommended 30 minutes each day.
  • Set several short term goals that you can reach along with your long term goals.
  • Remember to always check with your physician prior to starting any vigorous exercise program.
    
    
• Keep Track
  • One of the best ways to stay motivated is to record your progress.
  • Keeping track helps you see your progress and can act as a warning when you’re slacking off.
  • Join the "Walk Around Nevada" program
    
    
• Select a Proper Athletic Shoe
  • Selecting the correct shoe for your physical activities will give you optimum performance and comfort throughout your workout. The American Academy of Podiatric Sports Medicine website can help you find the right athletic shoe.
    
    
• Reward Yourself
  • When you reach your goals don’t forget to give yourself a reward.
  • Treat yourself to a massage, sleep in an extra hour, take the day off of work, go shopping, or buy new workout shoes.

Related Links

Visit our Related Links webpage for additional physical activity information.

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