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Health Tips

Physical Activity

Physical activity and good nutrition are key factors in leading a healthy lifestyle and reducing illness and stress. Workouts should not be painful or boring. Instead, seek out physical activities you look forward to and enjoy.

Physical Activity Recommendations

Physical activity done at a moderate-intensity level can produce health benefits. If people have been sedentary, they can improve their health and wellbeing with regular, moderate levels of activity each day.

While activity at a higher intensity or performed longer offers more health benefits, this level of activity may not be realistic for everyone, at least not when they’re first starting.

The CDC recommends that we engage in regular physical activity. A pattern of physical activity is regular if activities are performed:

  • Most days of the week
  • 5-7 days per week of moderate-intensity activities for 30-minutes* per session
  • 3-5 days per week of vigorous-intensity activities for 20-60 minutes* per session

*Total time recommendations can be achieved as one single segment or as shorter segments (e.g., 10, 15, 20 minutes) done throughout the day.

Note: These are minimum recommendations, greater health outcomes can be achieved by doing additional types of activities and/or increasing time spent doing activities.

Benefits of Physical Activity

Healthy Weight: Physical activity contributes to and is very important in achieving and maintaining a healthy weight, especially when combined with dietary modification and calorie reduction.
Physical Health: Physical activity helps prevent heart disease, helps control cholesterol levels and diabetes, slows bone loss, lowers blood pressure and blood sugar, improves cholesterol levels, and lowers the risk of certain cancers. It may also improve quality of sleep.
Psychological Health: Physical activity can improve the symptoms of depression, anxiety, and, to a lesser extent, panic disorder. Regular exercise may also increase self-esteem and mood.
Performance: Studies show that regular exercise is correlated with better job/school performance. This may be because people who are more physically fit are less affected by fatigue.

Top 10 Get Moving Motivators

  • Choose a variety of physical activities to do each week or day.
  • Exercise is cumulative: split workouts into three 10 minute or two 15 minute sessions.
  • Look for opportunities to get up and move. Park farther away from your destination; take the stairs instead of the elevator.
  • Keep a journal of physical activity and how you feel after you exercise.
  • See exercise as a stress-releaser. A shift in attitude can do wonders for your willingness to give exercise a try.
  • Exercise while watching your favorite TV show.
  • Work out with a friend.
  • Remind yourself daily of the benefits of being physically active.

Ways to Get Moving

  • Join the local gym or YMCA
  • Encourage your children/grandchildren to participate in an after-school program, sports camp, or dance classes
  • Utilize surrounding area state recreational parks and walking trails
  • Join an recreational or club sports team
  • Create a group exercise schedule with friends, and walk, jog, or swim together

Where can you go for help?

Experts

Consult with your health care provider before starting an exercise program. To make an appointment with a physician at Family Medical Specialties, call (308) 995-4431.

For information about the YMCA of the Prairie, Holdrege, NE,
call (308) 995-4050 or visit their website at: http://www.ymcaoftheprairie.org

Resources

To learn more about the CDC’s physical activity recommendations:
http://www.cdc.gov/nccdphp/dnpa/physical/recommendations/index.htm

Additional information included in this article adapted from Washington University in St. Louis Health Services.

About the Author:
Kari Sufficool is a third-year medical student from the University of Nebraska College of Medicine. Originally from Lincoln, NE, she earned a bachelor’s degree in Biology and Anthropology from Washington University in St. Louis, Missouri. She has a strong interest in community health.