Tips for Physical Activity
- Being active has many health benefits. It can help you Control your weight, Reduce your risk of cardiovascular disease, Reduce your risk for type 2 diabetes and metabolic syndrome, and Improve your mental health and mood.
- Moderate-intensity activity means you are working hard enough to raise your heart rate and break a sweat. Examples: walking fast, riding a bike on level ground, or with few hills and pushing a lawnmower. Examples of vigorous-intensity activity are: jogging or running, swimming laps and playing singles tennis.
- Adults need 150 minutes of moderate-intensity activity each week and two or more days of muscle-strengthening activities each week. You do not have to do it all at one time. Break your activity into 10 minute blocks to reach your goal.
- Children and adolescents (ages 6-17) should get about 60 minutes of physical activity each day. Make sure your children’s activities are age-appropriate, offer variety and are fun!
- Aerobic activity should make up most of your child’s physical activity. It can be moderate- or vigorous-intensity.
- Keep in mind that some physical activity is better than none at all!
- Remember that everyone’s fitness level is different - it depends on the shape you are in, what you are comfortable doing and your health condition.
- Did you know that if you weigh 150 pounds and you walk at two mph for 30 minutes, you can burn 83 calories?
More Did You Know
- Raising your activity level, even just a small amount, could lower your blood pressure 4 to 9 mm Hg. That’s the same reduction in blood pressure that some prescription antihypertensive medications provide.
- For every hour of exercise you do, you could live two hours longer, even if you don’t start working out until you are middle aged!
- To burn the most fat, target your large muscle groups like those in the rear end, thigh and chest regions. Your whole body will benefit.
- The oldest person to even finish a full-length marathon was 100 years old! Fauja Singh finished the Toronto Waterfront Marathon in October 2011. He was born on a farm in India in 1911 and didn’t start training until the age of 89.
- If you are 25 pounds overweight, you have nearly 5,000 extra miles of blood vessels through which your heart must pump blood.
- Did you know that it only takes 100 extra calories each day to gain 10 pounds in a year?
- Did you know that it only takes a deficit of 500 calories a day to lose a pound a week?
- If you are not a regular exerciser, by the time you are 65 you may experience as much as an 80% decrease in muscle strength.
- Walking at a brisk pace (a 15-minute mile or 4 mph) burns almost as many calories as jogging the same distance.
- Walking triggers endorphins, promotes relaxation and prevents anxiety and depression.