Activity     

Increasing the amount of activity in our daily lives can go a long way toward improving our health and even increasing longevity. Being physically active every day is good for you.

The good news is that you can achieve some the health benefits of regular exercise even if you do not work out at the gym, attend aerobics classes, or jog three times week. The secret lies in increasing your physical activity throughout the day while doing those things you normally enjoy.

To achieve health benefits, your goal should be to accumulate at least 30 to 60 minutes of physical activity on most days of the week. You can accumulate 30 60 minutes of activity throughout the day. For example, it could take   5 minutes   to use   the stairs instead of the elevator or 10 minutes of walking to your car from the far end of the parking lot. Try to build up to 60 minutes a day, which can help you achieve and maintain a healthy weight.

The Benefits of Activity

It is difficult to find another health habit with as many positive benefits as physical activity. To name a few:

• Reduces the risk of heart disease, diabetes, colon cancer, and hypertension

• Reduces feelings of anxiety and depression

• Helps keep muscles, bones, and joints healthy

• Helps increase endurance

Building Your Own Activity Pyramid

The activity pyramid is a useful tool for setting goals because it helps create a realistic plan for increasing activity. The pyramid consists of four tiers, each emphasizing a different kind of activity.

Stay Active and Walk Often

The everyday activities at the base of the pyramid are key to staying active through your lifetime. The first step to becoming more active is to focus on the base. These baseline activities will help you gradually build stamina for the next level.

• Regularly park in the back row of the parking lot to walk a little farther.

• Routinely take the stairs instead of the elevator.

• Break up a long period of sitting by getting up and moving around.

• Walk around the block once.

• Look for ways to make errands more active. Take the long way around the mall.

Give Your Heart and Lungs a Workout

More vigorous forms of physical activity (aerobic exercise) help improve the efficiency of your heart, lungs, and blood vessels. Traditional aerobic exercise includes brisk walking, jogging, swimming, and biking. Consider these factors when adding aerobic activity.

• Frequency. Over the course of a week, aim for getting some type of aerobic exercise three to five times. Although exercising 5 days a week does benefit your heart, vigorous exercise 6 to 7 days a week does not provide additional improvement. It does increase the risk of injury.

• Intensity. A workout should challenge you but not exhaust you or push you to your limit. If you can hold a conversation while exercising, you're doing great. If not, slow down.

• Duration. You can improve your cardiovascular fitness by exercising continuously for 20 to 30 minutes. Longer periods may be necessary for weight loss. In 2005 the USDA reported that 60 minutes of exercise most days of the week would help maintain any previous weight loss.

• Progression. Perhaps the biggest mistake people make when starting to exercise is doing too much too fast. The discomfort and risk of injury can spoil even the best of intentions. If you are a beginner, try to increase the length of time you exercise before increasing how hard you exercise.

Stretch and Strengthen Your Muscles

Your cardiovascular fitness is probably the best indicator of your fitness level; however, flexibility, muscular strength, endurance, and body composition are also part of being fit. Yoga, stretching exercises, push-ups, and weightlifting serve to improve flexibility and strength. You will enjoy the following benefits when you engage in these activities:

• Daily activities become easier as muscles grow stronger.

• Improved flexibility and strength help reduce muscle tension in times of stress.

• Strong abdominal and lower back muscles help prevent back problems.

• Strengthening specific muscle groups improve performance in sports activities.

The Top of the Pyramid

Our ancestors never had to worry about the top of the pyramid; physical activity was part of their lives and necessary for survival. The top of the pyramid is your reminder that you need to get up and move if you find yourself sitting for longer that 30 minutes.

• When sitting at your workstation, get up and walk down the hall every half hour.

• When talking on the phone, get up and move around.

• Stretch when sitting in traffic.

Choosing the Best Time to Exercise

There is not scientific evidence that suggests exercising at a specific time of day will burn more calories or help with weight loss. Pick a time that works best for you and schedule it just like an appointment. Avoid strenuous activity right before you go to bed; it can make falling asleep more difficult.

Overcoming Obstacles

Everyone has barriers that can make it difficult to start and stick to an activity plan. Try some of these tips to overcome common obstacles.

Time

You do not have to get your 30 minutes all at once. Five minutes here and 10 minutes there will add up. Write down when you want to exercise on your calendar and do not let anything get in the way. Remember, daily activity is just as important as brushing your teeth.

Environment

There will always be days when it is too hot or too cold to exercise. Do not let weather stop you. If you cannot go outside try mall walking. Get exercise videos from your local library. Even doing housework counts toward daily activity.

Physical Limitations

Usually there are ways you can work around physical limitations such as difficulty walking or lifting. Ask your doctor how you can be active. A physical therapist can give options that could work for you.

Boredom

Anyone gets bored with the same old routine. Keep it interesting by:

• Changing routes

• Trying something new

• Rotating activities

• Asking a friend to exercise with you

Measure Your Steps

Buy a pedometer to keep track of how many steps you take in a day. Here is how to use it:

• Wear it for 2 to 3 days to see how many steps you usually take in a day.

• For 1 week, walk 1,000 extra steps each day.

• The next week, add 1,000 more.

• Keep adding steps until you reach 10,000 steps a day.

• Aim to walk 10,000 steps every day.