|
Physical Activity
 |
Physical activity is any bodily movement produced by skeletal muscles that results in an expenditure of energy. If we eat too much food and we don’t burn it off (too little physical activity), we’ll gain weight. But, if we eat less (choosing more low fat and lower calorie foods), and we do more physical activity, we will lose weight.
Physical activity provides our bodies with numerous rewards. Just some of these include: increased energy level, weight loss, reduces blood pressure, reduces risk of developing type 2 diabetes, reduces symptoms of anxiety and depression, reduces arthritis pain and disability, prevents osteoporosis and falls, you will sleep better, and you will discover body changes such as a lower resting pulse rate and increased muscle tone. |
There are several important things to do to increase your physical activity level. They are:
- Schedule time every day to do physical activity and stick to it!
- After doing physical activity, do NOT immediately rest (i.e., sitting down to watch T.V. or taking a nap). Cooling down activities are very important.
- Find an activity you like to do.
- Do physical activity with your friends/family. Find a work out buddy!
Some simple activities that you can do every day:
- Take the stairs instead of the elevator.
- Park further away in a parking lot.
- Get off the bus a few stops earlier.
- Walk on your work breaks.
- While watching T.V., walk in place, take canned goods and do strength exercises.
- Walk up and down the stairs in your home/apartment several times.
- Pace while on the phone.
There are two types of physical activity:
- Moderate:
- A total of at least 30 minutes on 5 or more days of the week.
- Activities that cause light sweating; small increases in breathing.
- Examples: brisk walking, dancing, vacuuming, gardening.
- Vigorous:
- A total of at least 20 minutes on 3 or more days of the week.
- Activities that cause heavy sweating; large increases in breathing.
- Examples: jogging or running, high-impact aerobics, heavy yard work.
|
 |
|
