Wellness Education - Physical Activity
Why is Physical Activity so important?
Physical activity truly is the fountain of youth! What else can help you:
- Increase the number of calories you burn, thus Lose weight.
- Get more energy and feel good.
- Tone your muscles.
- Strengthen your bones and muscles.
- Lower your risk of chronic diseases, such as heart disease, type 2 diabetes, hypertension and some cancers!
- Decrease you bad cholesterol and increase your good cholesterol.
- Decrease your risk for Alzheimer’s or other dementias.
- Sleep better.
- Stay regular (you know what I mean).
- Decrease you chances of getting injured.
- Reduce your risk of dying prematurely.
- Reduce feelings of depression and anxiety.
- Promote psychological well-being.
How much physical Activity do I need?
Most health benefits occur with at least 150 minutes (2 hours and 30 minutes) a week of moderate intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity.
For most health outcomes, additional benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and/or longer duration.
Key Guidelines for Adults (taken from the 2008 Physical Activity Guidelines for Americans)
- All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.
- For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
- For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate intensity, or 150 minutes a week of vigorous intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.
- Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
For more information on the 2008 Physical Activity Guidelines for Americans follow this link: http://www.health.gov/PAGuidelines/guidelines/default.aspx#toc
How much energy (calories) am I burning?
Follow this link http://www.fitday.com/WebFit/burned/calories_burned.html to find the amount of calories you may be burning in various activities.
First click on the activity you wish to participate in. Next, select the intensity or appropriate environment in which that activity takes place, and finally, enter your age, height and weight to get the amount of calories burned per hour.
Physical Activity Links