Physical Activity and Adults

Physical Activity and Adults

Being physically active and maintaining a healthy weight are both needed for good health. Regular physical activity helps burn calories and makes it easier to perform every-day activities. Aim to engage in at least 30 minutes of moderate activity a day on most days of the week. If you already do this much activity, maintain or increase physical activity and try to be moderately to vigorously active for approximately 60 minutes on most days of the week. Stay active throughout life if you are already active. Become physically active if you are inactive. Choose physical activities that fit in with your daily routine, or choose recreational or structured exercise programs². Men older than 40 years and women older than 50 years who plan a vigorous program or who have either chronic disease or risk factors for chronic disease should consult their physician to design a safe effective program.

Benefits of Regular Physical Activity⁵

• Increases physical fitness
• Helps build and maintain healthy bones, muscles, and joints
• Helps weight loss, maintenance of weight loss, and prevents weight gain
• Builds lean muscle and may reduce body fat
• Builds endurance and muscular strength
• Lowers risk for cardiovascular disease, colon cancer, and type 2 diabetes
• Helps control blood pressure
• Can promote psychological well-being and self-esteem
• Reduces feelings of depression and anxiety

To include physical activity as part of your everyday life^1,4,5:

• Walk, wheel, or bike more; drive less
• Get up 30 minutes earlier in the morning and take a brisk walk to start your day
• Take the stairs rather than elevators or escalators
• Park at the far end of the parking lot for a longer walk
• Walk around the house, office and yard
• If you are a computer user, give yourself at least 5 minutes of exercise for every hour of computer time
• Lift, push, pull or carry somewhat heavy items such as loaded grocery bags and trash boxes.
• Push your lawn mower instead of using the power-assisted drive or riding mower
• Include endurance or cardiorespiratory activities daily or on most days of the week⁴
• Include flexibility activities at least 3 days per week regardless of age⁴
• Include strength activities 2 to 4 days per week to help your muscles and bones⁴

Use the following checklists as you go about your daily routine to increase your activity level^1,3,5:

Home Activities to Increase Physical Activity

• Start your day 10 minutes earlier and do some stretching or a short walk
• Go for a bike ride alone or with family or friends
• Get a push mower and trade in your power mower
• Park the car 10 minutes away from the store or office and walk to distance
• Dance to your favorite music for 10 minutes
• Do physical activities at home using exercise videos
• Play actively with your children
• Garden or work in the yard
• Do stretches, walk on a treadmill or pedal a stationary bike while watching TV

Work Activities to Increase Physical Activity

• Take stretch breaks during meetings
• Take the stairs, instead of the elevators
• Roll your shoulders and gently stretch your neck when sitting in front of the computer
• Take a brisk walk before lunch for 10-15 minutes
• Take part in an exercise program at your workplace or a nearby gym
• Contract your stomach and back muscles while sitting in your chair or on the bus

Play Activities to Increase Physical Activity

• Walk, jog, skate or bicycle
• Swim or do water aerobics
• Engage in martial arts, aerobics, dance, yoga, or T'ia chi
• Play golf (don't use a cart)
• Hand cycle or leisure-time wheelchair sports

Sources of Information:

1. 20 Everyday Ways to Get Moving. Accessed December 12, 2002 at http://www.eatright.org.
2. American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription. Sixth Edition. 2000. Lippincott Williams & Wilkins. Baltimore, MD. 368 pp.
3. Canadian Society for Exercise Physiology. Handbook for Canada's Physical Activity Guide to Healthly Active Living. Accessed November 30, 2002 at http://www.hc-sc.gc.ca/hppb/paguide/.
4. Howley, E.T., Franks, B.D. Health Fitness Instructor's Handbook. 1997. Human Kinetics. Champaign, IL. 538 pp.
5. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Nutrition and Your Health: Dietary Guidelines for Americans. 6th edition. 2005. Home and Garden Bulletin No. 232. Washington, DC.
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