Fun Physical Activity - Get Moving!
Exercise recommendations and ideas to get the body moving.
There is no reason exercise should be hard work; rather it should consist of activities you enjoy doing alone or with family and friends. Exercise makes people feel better both physically and mentally. Physically because it makes your body healthy and maintains calorie consumption. Mentally because it relieves stress, gives you a break and is fun. Often people associate exercise with working out in a gym. While this works for many people it is not the only way to workout. Also people associate exercise as being extremely difficult following the ?ĺNo Pain No Gain?Ĺ slogan used in the past. This is simply not the case. Research shows that physical activity done at moderate intensity levels can produce health benefits (USDHHS, 1996). Regular moderate levels of activity each day can improve health. Of course those who participate in moderate to vigorous intensity activities are encouraged to continue their efforts because it offers more health benefits. However, this level of activity may not be right for everyone. It is recommended that people set their own goals based on their level and celebrate achieving these goals. It is also recommended that physical activity be increased over time depending upon the person's health.
Adults should strive to meet:
- Moderate intensity physical activities for at least 30 minutes on 5 or more days of the week. (Recommended by CDC/American College of Sports Medicine)
- Vigorous intensity physical activities for 3 or more days per week for 20 or more minutes per occasion. (Recommend by Healthy People 2010)
What are moderate and vigorous intensity levels?
Moderate intensity physical activity:
- Some increase in breathing or heart rate
- A "perceived exertion" of 11 to 14 on the Borg scale (6 to 20 scale with 6 being no exertion and 20 being maximal exertion)
- 3 to 6 metabolic equivalents (METs ?Ĭ unit to measure the amount of oxygen used by the body during physical activity)
- Any activity that burns 3.5 to 7 calories per minute
Vigorous intensity physical activity:
- Large increase in breathing or heart rate
- A "perceived exertion" of 15 or greater on the Borg scale (6 to 20 scale with 6 being no exertion and 20 being maximal exertion)
- Greater than 6 metabolic equivalents (METs ?Ĭ unit to measure the amount of oxygen used by the body during physical activity)
- Any activity that burns more than 7 calories per minute
How to get started?
You simply need to get moving. It does not need to be difficult. See below for a variety of activities to take part in and where they fit amongst the intensity levels.
Moderate Intensity Physical Activities:
- Walking briskly (about 3.5 miles per hour)
- Hiking
- Gardening/yard work
- Dancing
- Golf (walking and carrying clubs)
- Bicycling (less than 10 miles per hour)
- Weight training (general light workout)
Vigorous Intensity Physical Activities:
- Running/jogging (5 miles per hour)
- Bicycling (more than 10 miles per hour)
- Swimming (freestyle laps)
- Aerobics
- Walking very fast (4.5 miles per hour)
- Heavy yard work such as chopping wood
- Weight lifting (vigorous effort)
- Basketball (competitive)
Get creative with your activities. Do them with friends or family. Try some of the activities listed below too:
- Start or join a walking group
- Push the baby in a stroller
- Bike ride with the family
- Walk or bike with the dog
- Clean the house
- Wash the car
- Skate (ice or roller)
- Exercise while watching
- TV- Mow the law with a push mower
- Plant and care for a vegetable or flower garden
- Play with the kids by tumbling in the leaves, building a snowman, etc
- Join the office/league softball, bowling or other sports team
- Martial arts, dance or yoga classes
- Canoe, row or kayak
- Racket sports (racket ball, tennis, squash)
- Ski (cross country or downhill)
- Rock climbing
- Jump rope
- Stationary equipment (rowing machine, stair climber, etc.)
- Circuit training
- Frisbee
- Badminton
- Snorkeling, scuba diving, water polo
- Join a gym (alone or with a friend)
- And there are many other options too - get creative and get moving.
Tips for People Who Have Been Inactive for a While
- Begin by choosing moderate intensity activities you enjoy the most. This way you will be more likely to stick to them.
- Gradually build up the time spent doing these activities by adding a few minutes every few days until you can comfortably perform the minimum recommended amount of activity.
- As the minimum becomes easier gradually increase either the length of time or intensity of the activity or both.
- Vary your activities for both interest and range of benefits.
- Explore new activities.
- Reward yourself for a job well done.
- Information gathered on 5-6-05.
References
Center for Disease Control and Prevention: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion U.S. Department of Health and Human Services. Physical activity and health: a report of the Surgeon General. Atlanta: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention National Center for Chronic Disease Prevention and Health Promotion, 1996. United States Department of Agriculture, MyPyramid.gov, May