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Healthy Exercise Habits
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. 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. 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.
Health Benefits of Regular Physical Activity
- Increases physical fitness.
- Helps build and maintain healthy bones, muscles, and joints
- Builds endurance and muscular strength.
- Helps manage weight.
- Lowers risk factors for cardiovascular disease, colon cancer, and type 2 diabetes.
- Helps control blood pressure.
- Promotes psychological well-being and self-esteem.
- Reduces feelings of depression and anxiety.
Advice for a Healthy Exercise Routine
- 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).
"3 Habits to Lose Weight: Nutrition, Exercise, Lifestyle"
Information presented on Lose Body Weight website is considered public information. This website is for informational and educational purposes only. The information provided is not intended as a substitute for the care of a doctor or medical professional. If you suspect that you have a health problem, we urge you to contact your physician or local hospital for care. Weight Loss ideas are not proven.