National Fitness Month

Physical activity is any form of exercise or movement of the body that uses energy. Some of your daily life activities—doing active chores around the house, yard work, walking the dog—are examples.

To get the health benefits of physical activity, include activities that make you breath harder and make your heart and blood vessels healthier. These aerobic activities include things like brisk walking, running, dancing, swimming, and playing basketball. Also include strengthening activities to make your muscles stronger, like push-ups and lifting weights.

Getting Started

Thinking 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.

Build up over time

Start 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.

Do it your way

• Pick an activity you like and one that fits into your life.
• Find the time that works best for you.
• Be active with friends and family. Having a support
  network can help you keep up with your program.
• There are many ways to build the right amount of activity into your life.
  Every little bit adds up and doing something is better than nothing.
  

Making Physical Activity a Part of Your Life

You can do more by being active longer each time. If your walking for 30 minutes, 3 times a week, try walking for 50 minutes, 3 times a week.

You can do more, by being active more often. Increase the number of days you work out. In time replace some moderate activities with vigorous activities that take more effort.

For best success:

• Team up with a friend. It will keep you motivated and be more fun.
• Pick activities that you like to do.
• Track your time and progress. It helps you stay on course.
• Add in more strength –building activities over time.

Staying Safe and Avoiding Injury:

Here are some things you can do to stay safe while you are active:

• If you haven’t been active in a while, start slowly and build up.
• Learn about the types and amounts of activity that are right for you.
• Choose activities that are appropriate for your fitness level.
• Build up the time you spend before switching to activities that take more effort.
• Use the right safety gear and sports equipment.
• Choose a safe place to do your activity.
• See a health care provider if you have a health problem.

Source: www.fitness.gov

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