Physical Activity

Walk to fitness, bike to fitness, run to fitness. Select an activity and pursue it.

Choose any kind of physical activity, although there is one requirement: select activities you enjoy. It is important that you have a positive motivation to pursue the activity.

Not every form of physical activity is for everybody. But there is at least one activity that is just right for you.

Like to walk? Walk. Enjoy bicycling? Bicycle. Are group activities more your style? Join an aerobics class or play a team sport like basketball or soccer. Dancing, swimming, and gardening are also great physical activity options.

To promote and maintain good health, all healthy adults need moderate-intensity aerobic physical activity for a minimum of 30 minutes on five days each week or vigorous-intensity aerobic physical activity for a minimum of 20 minutes on three or more days each week.

Moderate-intensity activities are those which will make your heart rate increase, but will still allow you to talk comfortably.

Vigorous-intensity activities are those that will make you breathe hard and fast and will greatly increase your heart rate.

Many activities can be either moderate-intensity or vigorous-intensity depending on the level of effort you put into them.

• Walking at a moderate or brisk pace (3 to 4.5 mph) on a level surface is likely a moderate-intensity activity, while power-walking (or aerobic walking, 5 mph or faster) or walking uphill may be a more vigorous-intensity activity.
• Recreational biking on terrain with only small hills is a moderate-intensity activity, while biking over 10 mph or biking on steep inclines is probably a vigorous-intensity activity.
• Activities like square dancing can become vigorous if performed energetically.

An easy way to determine your intensity level is the “talk test”.

• A person who is active at a light-intensity level should be able to sing while doing the activity.
• One who is active at a moderate-intensity level should easily be able to carry on a conversation while engaging in the activity.
• If a person becomes winded or too out of breath to carry on a conversation, the activity can probably be considered vigorous for that person.

Adults over age 65 should do physical activity at an intensity that increases their heart rate and breathing, which may differ from person to person.

Physical activity is important for children to grow into healthy adults. Children and adolescents can choose moderate-intensity or vigorous-intensity activities that they enjoy as long as they are active for at least an hour a day. Like adults, children who are not used to more intense physical activity should start out slowly and build intensity over time in order to prevent injury or frustration from unrealistic goals. Parents play a key role in encouraging an active lifestyle for their children. Parents can set a positive example by being active themselves and by engaging in activities with their children.

You don’t have to join a gym, purchase equipment, or commit large blocks of time to begin to improve your heart health. There are changes you can make in your everyday routine that will have a positive effect on your health.

For instance:

• Physical activity does not need to be done all at one time. You can walk for 10 minutes in the morning, work in the garden for 10 minutes later in the day, climb flights of stairs a couple times to meet your physical activity needs for the day.
• Skip elevators and take the stairs at school or at the mall.
• Park at the far end of parking lots as opposed to near a building’s front entrance.
• Housework and yard work are activities likely already on your schedule. Pursue these tasks with enthusiasm and you’ll get a workout.
• Take a walk with your dog.
• If you have trouble getting motivated to do physical activity, find a friend or family member to join you – you will motivate each other.
• Plan ahead! You are more likely to do physical activity if it’s scheduled.
• Try doing different types of activities – this will let you use different muscles in your body and help prevent boredom.
• Do you have young children, grandchildren, nieces or nephews? Go outside play actively with them.
• If you work, take a brisk walk during your lunch break by yourself or with a co-worker. A 10-minute walk is great for your body, and might also relieve some stress!

There are tangible benefits for your physical efforts. You will begin to feel better because physical activity:

1. Lowers blood pressure, a risk factor for heart disease.
2. Increases HDL, or “good” cholesterol that carries fat away from your arteries.
3. Decreases LDL, or “bad” cholesterol that forms fatty deposits in your arteries.
4. Improves circulation by preventing blood clots.
5. Aids in losing weight and building muscle mass.

The key to increasing physical activity is not an expensive gym membership or access to a recreation league. Rather, it is making a commitment. Effective physical activity is activity that is done regularly as a part of your daily routine.

However, before starting any physical activity regiment, consult your doctor or healthcare professional. Then start slowly with modest activity.