Physical Activity: Be Active Every Day!

Being physically active and maintaining a healthy weight are both needed for good health, but they benefit health in different ways. Children, teens, adults, and the elderly?all can improve their health and well-being and have fun by including moderate amounts of physical activity in their daily lives.  Physical activity involves moving the body.  A moderate physical activity is any activity that requires about as much energy as walking 2 miles in 30 minutes.

Aim to accumulate at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity most days of the week, preferably daily. If you already get 30 minutes of physical activity daily, you can gain even more health benefits by increasing the amount of time that you are physically active or by taking part in more vigorous activities. No matter what activity you choose, you can do it all at once, or spread it out over two or three times during the day.

Make physical activity a regular part of your routine

Choose activities that you enjoy and that you can do regularly (see box 4). Some people prefer activities that fit into their daily routine, like gardening or taking extra trips up and down stairs. Others prefer a regular exercise program, such as a physical activity program at their worksite. Some do both. The important thing is to be physically active every day.

Most adults do not need to see their health care provider before starting to become more physically active. However, if you are planning to start a vigorous activity plan and have one or more of the conditions below, consult your health care provider:

	Chronic health problem such as heart disease, hypertension, diabetes, osteoporosis, or obesity.
	High risk for heart disease.
	Over age 40 for men or 50 for women.

Health benefits of physical activity

Compared with being very sedentary, being physically active for at least 30 minutes on most days of the week reduces the risk of developing or dying of heart disease. It has other health benefits as well (see box 5). No one is too young or too old to enjoy the benefits of regular physical activity.

Two types of physical activity are especially beneficial:

	Aerobic activities. These are activities that speed your heart rate and breathing. They help cardiovascular fitness.
	Activities for strength and flexibility. Developing strength may help build and maintain your bones. Carrying groceries and lifting weights are two strength-building activities. Gentle stretching, dancing, or yoga can increase flexibility.

To get these health benefits, adults need moderate physical activity for a total of at least 30 minutes most days of the week, preferably daily, and children need at least 60 minutes per day.

Physical activity and nutrition

Physical activity and nutrition work together for better health. For example, physical activity increases the amount of calories you use. For those who have intentionally lost weight, being active makes it easier to maintain the weight loss. However, 30 minutes of activity daily may not be enough to lose weight or maintain weight loss. See the articles on weight loss.

Physical activity and nutrition work together in more ways than weight management. Increasing the calories you use allows you to eat more, which makes it easier to get the nutrients you need. Physical activity and nutrition work together for bone health, too. Calcium and other nutrients are needed to build and maintain strong bones, but physical activity is needed as well.

Help children be physically active

Children and adolescents benefit from physical activity in many ways. They need at least 60 minutes of physical activity daily (see box 6). Parents can help:

	Set a good example.  For example, arrange active family events in which everyone takes part.  Join your children in physical activities.
	Encourage your children to be physically active at home, at school, and with friends by jumping rope, playing tag, riding a bike.
	Limit television watching, computer games, and other inactive forms of play by alternating with periods of physical activity.

Box 6

PHYSICAL ACTIVITIES FOR CHILDREN AND TEENS      Aim for at least 60 minutes total per day: Be spontaneously active. Play tag. Jump rope. Ride a bicycle or tricycle. Walk, wheel, skip, or run. Play actively during school recess. Roller skate or in-line skate. Take part in physical education activity classes during school. Join after-school or community physical activity programs. Dance.

Older people need to be physically active too

Older persons also need to be physically active.  Engage in moderate physical activity for at least 30 minutes most days of the week, preferably daily, and taking part in activities to strengthen muscles and to improve flexibility. Staying strong and flexible can reduce your risk of falling and breaking bones, preserve muscle, and improve your ability to live independently. Lifting small weights and carrying groceries are two ways to include strength building into your routine.

ADVICE FOR TODAY

	Engage in at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity most, preferably all, days of the week.
	Become physically active if you are inactive.
	Maintain or increase physical activity if you are already active.
	Stay active throughout your life.
	Help children get at least 60 minutes of physical activity daily.
	Choose physical activities that fit in with your daily routine, or choose recreational or structured exercise programs, or both.
	Consult your health care provider before starting a new vigorous physical activity plan if you have a chronic health problem, or if you are over 40 (men) or 50 (women).