Physical Activity - Tips and Resources
Physical activity or exercise is an important component of good health.
The Centers for Disease Control and Prevention make recommendations
for the amount of exercise you should do each day to experience health
benefits.
Children:
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.
Check out the new Food Guide Pyramid at www.mypyramid.gov
Adults:
It is recommended that all adults adopt regular physical activity
or exercise routines. If you are currently active it is recommended
that you continue. It is recommended that adults participant in:
- Moderate-intensity physical activity for 30 minutes or more. This
should be done on 5 or more days of the week, or
- Vigorous-intensity physical activity for 20 minutes or more. This
should be done on 3 or more days of the week.
Older Adults:
It is recommended that older adults stay as active as possible. Physical
activity can prevent and help treat a variety of chronic diseases that
are often associated with older age. Strength training is recommended
for all adults, but it is especially important for the health of older
adults. Strength training prevents sarcopenia, the muscle deterioration
that comes with aging, and also helps maintain bone mass. Research has
shown that physical activity can prevent falls by improving strength,
balance, and endurance.
What is moderate and vigorous intensity physical activity?
Moderate-intensity physical activity refers to any activity that burns
3.5 to 7 calories per minute. Examples of moderate-intensity physical
activity are walking briskly, mowing the lawn, dancing, swimming for
recreation, or bicycling.
Vigorous-intensity physical activity refers to any activity that burns
more than 7 calories per minute. Examples of vigorous-intensity physical
activity are jogging, engaging in heavy yard work, participating in
high-impact aerobic dancing, swimming continuous laps, or bicycling
uphill.
Is strength training important?
Often people focus only on cardiovascular exercise (especially when
focused on weight loss), forgetting the amazing benefits of a strength-training
program.
These benefits include:
- Strengthening bones and improving posture
- Improving your body’s strength, power, fitness, endurance
and lean body tissue
- Improving balance of both body and mind
- Reducing the signs and symptoms of numerous diseases and chronic
conditions such as, arthritis, diabetes, osteoporosis, obesity, back
pain, and depression
- Building muscle improves the body's metabolism
For more information on nutrition and physical activity visit the
following links
