Being physically active is a key component of Mypyramid and can involve many activities. A healthy lifestyle is dependent on how physically active you choose to be. Walking, running, riding a bicycle and participating in a sport are just a few of the ways you can fit essential exercise into your daily routine. It is recommended that you are physically active at least 30-60 minutes a day. This is in addition to your normal activity. If you are just staring out, aim for 30 minutes. Do an activity that does not require a lot of equipment, such as walking. Whatever type of activity you choose it should be of moderate intensity. This means you should break a sweat but still be able to hold a conversation. As you get stronger, gradually increase the time to 60 minutes.
There are three areas of physical activity that are essential for maximum health benefits, cardiovascular exercise (aerobic activity), strength training, and stretching/flexibility. Aerobic activity includes moderate to vigorous intensity walking, running/jogging, dancing, cycling, and swimming. This helps to strengthen the heart and pumps blood throughout the body. The heart is a muscle and will become stronger the more of this type of exercise you do. Strength training is lifting weights to tone muscle and you are better able to perform aerobic exercise. Stretching promotes flexibility and also allows you to do more activity. Doing all of these activities plus healthy eating will give you the best chance of avoiding serious illness such as heart disease, cancer, stroke, and type 2 diabetes. It also improves mood and self-esteem. If you have a pre-existing condition, see a doctor before starting any exercise program.
There are many ways to implement more physical activity into your life. You can join others in a walking group, sign up for an exercise class or walk/ride a bike instead of driving.. For more tips on how to incorporate physical activity into your daily life, visit http://www.mypyramid.gov/pyramid/physical_activity_tips.html.
Healthy Action Step: Look into what types of exercise classes are offered in your area and sign up for one. Jazzercise (http://www.jazzercise.com/) is one option and has many class offerings that are taught by trained instructors in a friendly atmosphere. There are also many low cost offerings through community park districts.
