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Finding physical activity that works for you

September 23, 2015

Here’s a great idea…
The office of Disease Prevention and Promotion provides evidence based guidelines for physical activity for Americans 6 and older to improve their health. Specifically they provide guidance on the types and amounts of physical activity that provide substantial health benefits. Research demonstrates that for most health outcomes benefits occur as the amount of physical activity increases through higher intensity, greater frequency and/or longer duration.
In other words…
No matter your age and health status regular physical activity produces long-term health benefits. The good news is you can pick and choose the types of physical activity that work best for you, your lifestyle and your ability.

Here’s how you can use this idea to have a better life…
Avoid inactivity as some physical activity is better than none and ten minutes at a time counts! Adults should aim for 150 minutes of moderately intense activity per week which is equal to just 21 minutes a day. For even more benefit aim for 300 minutes per week.  Muscle-strengthening 2 or more times a week is also encouraged but is not included in the 150 minute weekly total. An example of a moderately intense activity is brisk walking and a vigorous activity would be jogging. You can also think of it as your perceived effort on a scale of 0 to 10 where 0 is sitting or resting and 10 is maximal effort say if you were to sprint up stairs.  Here moderate activity you would rate as a 5 or 6 and vigorous would be a 7 or 8 on the scale.  Other examples of moderate and vigorous activity include mowing the lawn, weeding, cleaning the house, playing with children, taking the stairs, and lifting boxes.

To find out more…
about easy and fun exercise tips that you can complete throughout the day click here: https://www.uaex.edu/health-living/health/fitness/ or for more on the Physical Activity Guidelines for Americans: http://www.health.gov/paguidelines/pdf/paguide.pdf.

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