By Roshiley Tilistyak, Nursing Coordinator
Did you know that regular physical activity increases your chances of living a longer, healthier life? It also reduces your risk for high blood pressure, heart disease, and some types of cancer.
Regular physical activity is good for everyone’s health and people of all ages and body types can be physically active.
This Physical Fitness and Sports Month is a great time to spread the word about the benefits of getting active.
Physical activity is for everyone. No matter what shape you are in, you can find activities that work for you. It can make you feel stronger and more alive. It is a fun way to be with your family or friends. It also helps you improve your health.
Benefits of Physical Activity include; Children and adolescents will have an improved muscular fitness, bone health, and heart health. In Adults; lower risk of heart disease, type 2 diabetes, and some types of cancer and in Older adults, physical activity can lower the risk of falls and improve cognitive functioning (like learning and judgment skills).
If you are overweight or obese, getting active can help you lower your risk of type 2 diabetes, high blood pressure, heart disease, stroke, some types of cancer.
If you have a health condition like type 2 diabetes or high blood pressure, physical activity can help you manage it. Ask your doctor what types of activity are best for you.
If you have a disability, your doctor can help you choose the best activities for you. You can also use these tips to stay active with a disability.
Two hours and 30 minutes of moderate aerobic activity spread throughout the week is recommended with at least 3 days a week of being active. Moderate activity includes: walking fast, dancing, swimming, and raking leaves, ballroom and line dancing, biking, canoeing, sports where you catch and throw (baseball, softball, volleyball), tennis, walking briskly, water aerobics and many others.
Muscle-strengthening activities – like lifting weights or using exercise bands – at least 2 days a week is also recommended.
Children should get at least 60 minutes of physical activity each day.
Vigorous activities take more effort than moderate ones. If you choose vigorous activities, do at least 1 hour and 15 minutes a week, at least 10 minutes at a time. You can combine moderate and vigorous activities.
Vigorous Activities includes: Aerobic dance, biking faster than 10 miles per hour, fast dancing, heavy gardening (digging, hoeing), hiking uphill, jumping rope, martial arts (such as karate), race walking, jogging, or running, sports with a lot of running (basketball, hockey, soccer), swimming fast or swimming laps, tennis(singles) and many others.
Both aerobic activities and strengthening activities are important. Each offers important health benefits. And remember, some physical activity is better than none!
Help your family move more each day and have fun with it. Think about what your family can do to be active together also add physical activity to your daily routine and stay motivated!
1.”Overcoming Barriers to Physical Activity? external disclaimer” Centers for Disease Control and Prevention’s Division of Nutrition and Physical Activity.