Physical Activity

Physical activity also called exercise is known as any movement made by the body which results in expending calories. Any activities ranging from yoga to running to kayaking are all forms of physical activity. The difference between the activities is the level of intensity or difficulty.

Examples of Light Intensity
Gardening, light housework (vacuuming, dusting, etc), light stretching or warm up, swimming (slow treading)

Examples of Moderate Intensity
Rollerblading, yoga, golf (carrying clubs), softball, downhill skiing (with light effort), moderate housework (scrubbing floors, washing windows, carrying out trash), weight training, swimming (recreational)

Examples of Vigorous Intensity
Swimming laps, tennis (singles), circuit weight training, shoveling snow, aerobic classes, biking (with hills), step aerobics, playing competitive sports (basketball, football, soccer, etc)

Regular physical activity can make significant contributions to ones health while helping to tackle current risk factors one might already have such as obesity or high blood pressure. People who participate in moderate to vigorous forms of physical activity five or more days of the week for at least 30 minutes per session are at lower risk for developing chronic diseases including: coronary artery disease, hypertension, type 2 diabetes, osteoporosis, and certain types of cancers. Physical activity can also assist in managing mild to moderate depression and anxiety.

The Center for Disease Control and Prevention and the American College of Sports Medicine has set a standard for adults to strive to achieve.

• Adults should engage in moderate-intensity physical activities for at least 30 minutes on 5 or more days of the week.

Adults might find that they gain weight more quickly than they did as young adults or teenagers. To prevent gradual weight gain from occurring, the 2005 Dietary Guidelines for Americans recommends:

• Up to 30 additional minutes per day on top of the recommended 30 minutes of exercise on 5 or more days of the week. That is approximately 60 minutes of moderate to vigorous-intensity physical activities

How do I start an exercise program?

First off you should know that any form of physical activity whether light or vigorous can have positive impacts on your health. Men and women of all ages benefit from a moderate amount of physical activity. Additional health benefits can be gained through greater amounts of physical activity.

• Talk with your doctor first about what kinds of exercise would be safe for you.
• Make a plan to increase your activity level toward the goal of being active for at least 30 minutes a day, most days of the week.
• Always begin your exercise program slowly 5 minutes here, 5 minutes there. Don’t burn yourself out right away, or you won’t want to come back to exercising.
• Exercise during the day does not have to be cumulative; meaning if you exercise you can try 5 minutes of walking 6 times during the day on separate occasions to add up to 30 minutes of exercise. That counts too!
• Choose activities that you enjoy to do.
• Try a variety of new exercises.
• Try taking the stairs instead of the elevator.
• Park at the far end of parking lots and walk.
• Get off the bus a few stops early and walk the rest of the way.
• Walk or bicycle instead of drive whenever you can.

Try following the FIT program:

• Frequency: How often you exercise, days per week
• Intensity: How hard is your work out, whether light, moderate or vigorous
• Time: The length of time you exercise during one workout

When you exercise the American Heart Association recommends that you exercise at moderate to vigorous intensity, or 50-75% of your maximum heart rate.

To Find Your Maximum Heart Rate

Take 220 - your age = Maximum Heart Rate

Look at the table below to see where your age, Target, and Maximum Heart Rate Falls:

Always consult with your doctor before participating in any form of physical activity.

Source: 2005 Dietary Guidelines for Americans, US Department of Agriculture.  Last updated: 3/24/05