Engaging in regular physical activity is one of the most important things you can do for your health. Regular physical activity can help with mental health and prevention or managing chronic diseases such as diabetes, heart disease, and several types of cancer. And, even better, you can get immediate benefits from physical activity such as better sleep and improvements in mood and energy.
The physical activity recommendations are for all ages. Among the demands of work or family responsibilities, dedicating time to exercise can seem overwhelming. However, breaking it down into manageable segments of at least 30 minutes per day over five days can make it more achievable. As an alternative, spreading physical activities throughout the day or doing whatever is possible is also beneficial, as some level of physical activity can be better than none at all.
For people with chronic health conditions, such as diabetes or high blood pressure, be sure to ask your doctor about the right type and amount of physical activity before getting started. For healthy individuals, incorporating moderate and vigorous activities can provide the most health benefits.
Ideas for moderate-intensity physical activities
- Brisk walking
- Riding a bike
- Cleaning heavy (vacuuming, carpet cleaning, mopping)
- Playing at the park with your kids
- Gardening
- Dancing
Ideas for vigorous-intensity physical activities
- Running
- Jumping rope
- Climbing stairs
- Heavy yardwork
- Hiking
- Sports (soccer, basketball, tennis)
To find more ideas for physical activity and information, please visit here.
This issue was written by Ana M Nunez Zepeda, NDTR.