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Getting Fit Making Physical Activity a Part of Your Life Getting StartedThinking about adding physical activity to your life, but not sure how to get started? Sometimes taking the first step is the hardest part. If you have not been active in some time, start at a comfortable level and add a little more activity as you go along. Some people find that getting active with a friend makes it easier to get started. Is something holding you back?Think about reasons why you have not been physically active. Then try to come up with some ways to get past what is keeping you from getting active. Have you said to yourself . . . ? I haven't been active in a very long time. I don't have the time. It costs too much. Write down some things you could do to get past what may be holding you back: 
Feeling good"I recently bought an exercise bike at a yard sale. I get up early in the morning and ride. It feels good. Sometimes I can squeeze in only 10 minutes before I take off for my job. Even 10 minutes is better than not doing anything." What can physical activity do for you?You may have heard the good things you can gain from regular physical activity. Check off which of these benefits you hope to get from active living:
Did you know?When you are not physically active, you are more likely to:
Build up over timeStart by doing what you can, and then look for ways to do more. If you have not been active for a while, start out slowly. After several weeks or months, build up your activities—do them longer and more often. Walking is one way to add physical activity to your life. When you first start, walk 10 minutes a day on a few days during the first couple of weeks. Add more time and days. Walk a little longer. Try 15 minutes instead of 10 minutes. Then walk on more days a week. Pick up the pace. Once this is easy to do, try walking faster. Keep up your brisk walking for a couple of months. You might want to add biking on the weekends for variety. How much physical activity do you need each week?Advice to follow:Aerobic
Strengthening
Do it your way.
Moderate-level activities (check off the ones you will try):
Making Physical Activity a Part of Your Life
Doing More"I started taking a 45-minute water aerobics class with a group of women from church. It's really a lot of fun, and I am getting in shape. I started out going 2 days a week, and now my goal is to make it to all 3 classes a week." Congratulations! You are doing some regular physical activity each week and are ready to do more. You may be feeling the benefits of getting active, such as having fun with friends, sleeping better, and getting toned. Are you looking for ways to do more activities at a moderate level? Here are 2 examples for adding more activity
Tip: If you have not been this active in the past, work your way up. In time, replace some moderate activities with vigorous activities that take more effort. Activities for stronger muscles and bonesAdvice to follow:Adults should do activities to strengthen muscles and bones at least 2 days a week. Choose activities that work all the different parts of the body—your legs, hips, back, chest, stomach, shoulders, and arms. Exercises for each muscle group should be repeated 8 to 12 times per session. Try some of these activities a couple of days a week:
Tip: Some people like resistance bands because they find them easy to use and put away when they are done. Others prefer weights; you can use common grocery items, such as bags of rice, vegetable or soup cans, or bottled water. For best success
Shaping up"My son and I play in a baseball league twice a week. On the days we play, I sleep much better at night. This makes me want to do more on other days. My son wants to lift weights together, and so we got some weights and work out in the basement." Planning your activity for the weekPhysical activity experts say that spreading aerobic activity out over at least 3 days a week is best. Also, do each activity for at least 10 minutes at a time. There are many ways to fit in 2 hours and 30 minutes a week. For example, you can do 30 minutes of aerobic activity each day, for 5 days. On the other 2 days, do activities to keep your muscles strong. Find ways that work well for you. Want to learn more about how to add physical activity to your life?
Keeping It Up, Stepping It Up
Good habits!"My friends and I have been walking at the mall 4 mornings a week for the past 6 months. We walk for 45 minutes each time, for a total of 3 hours a week. Our goal is to reach 5 hours a week. Sure, some mornings it is tough to get out of bed early to walk. But once I'm there, I am glad." Adding more timeAlready doing 2 hours and 30 minutes a week of aerobic physical activity? Good for you! Do you want to gain even more health benefits from physical activity? Slowly add more time to your weekly routine. Strive to double your weekly activity time. Work to be active 5 or more hours each week. This activity level can lower your chances of getting breast and colon cancer. Read the next section to find out how to add more effort. Gaining more health benefits!Advice to follow:To get more health benefits, add more time of aerobic physical activity.
Adding more effortInstead of doing only moderate-level activities, replace some with vigorous aerobic activities that will make your heart beat even faster. Adding vigorous activities provides benefits in less activity time. In general, 15 minutes of vigorous activity provides the same benefits as 30 minutes of moderate activity. Have you been walking for 30 minutes 5 days a week? On 2 days, try jogging instead of walking for 15 minutes each time. Keep on walking for 30 minutes on the other 3 days. Would you like to have stronger muscles? If you have been doing strengthening activities 2 days a week, try adding an extra day. Mix it up!You can do all moderate activities, all vigorous activities, or some of each. You should always start with moderate activities and then add vigorous activities little by little. To mix it up, you can try 30 minutes of biking fast to and from your job 3 days a week. Then play softball for 60 minutes 1 day. Then lift weights for 2 days. You've mixed vigorous aerobic activity (biking fast) with moderate aerobic activity (softball) and activities for stronger muscles (weights). To add more effort, try some vigorous activities (check off the ones you will try):
You can choose moderate or vigorous activities, or a mix of both each weekAdvice to follow:You should do at least 2 hours and 30 minutes each week of aerobic physical activity at a moderate level. OR You should do at least 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level. Do it your way!You can replace some or all of your moderate activity with vigorous activity. With vigorous activities, you get similar health benefits in half the time it takes you with moderate ones. Muscle strengthening activitiesRemember to also do strengthening activities on 2 or more days a week. Adding more timeStrive to double your weekly activity time. Work to be active 5 or more hours each week for even more health benefits. For Everyone: Staying Safe and Avoiding InjuryPhysical activity is generally safe for everyone. People who are physically fit have less chance of injury than those who are not fit. The health benefits you gain from being active are far greater than the chances of getting hurt. Being inactive is definitely not good for your health. Here are some things you can do to stay safe while you are active:
Being Active for LifeFinding out what kind and how much physical activity you needHow do I do it?It's your choice. Pick an activity that's easy to fit into your life. Do at least 10 minutes of physical activity at a time. Choose aerobic activities that work for you. These make your heart beat faster and can make your heart, lungs, and blood vessels stronger and more fit. Also, do strengthening activities which make your muscles do more work than usual. Why should I be physically active?Physical activity can make you feel stronger and more alive. It is a fun way to be with your family or friends. It also helps you improve your health. How many times a week should I be physically active?It is up to you, but it is better to spread your activity throughout the week and to be active at least 3 days a week. How do I build up more physical activity?Do a little more each time. Once you feel comfortable, do it more often. Then you can trade activities at a moderate level for vigorous ones that take more effort. You can do moderate and vigorous activities in the same week. How much physical activity do I need to do?This chart tells you about the activities that are important for you to do. Do both aerobic activities and strengthening activities. Each offers important health benefits. And remember, some physical activity is better than none!
How can I tell an activity at a moderate level from a vigorous one?Vigorous activities take more effort than moderate ones. Here are just a few moderate and vigorous aerobic physical activities. Do these for 10 minutes or more at a time. Moderate Activities (I can talk while I do them, but I can't sing.)
Vigorous Activities (I can only say a few words without stopping to catch my breath.)
Keeping track of what you do each weekMake copies of the forms that follow to write down your goals and track your activities each week. There are examples first, and then blank forms for your use. The first form is for aerobic activities. The second form is for strengthening activities. Be active your way by choosing activities you enjoy! |
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