Just Moving Is a Good Thing
Regular physical activity greatly reduces your risk for
heart disease, diabetes and some cancers. But only 24% of New
Yorkers engage in sufficient levels of physical activity.*
Why should you move? Take a look at some of the proven benefits:
• Increased energy and reduced fatigue
• Improved weight loss and weight management
• Improved health
• Reduced stress
• Improved sleep patterns
• Improved self-image
• Builds feelings of success and accomplishment
* Statistic from the New York State Physical
Activity Coalition.
Exercise doesn’t always have to be at the gym
“Exercise is boring and expensive. It's no fun.”
This is the response we hear from many members on why they don't
exercise as frequently as they should. But does it have to be?
People of all ages can improve the quality of their lives through
a lifelong practice of moderate physical activity. You don't have
to be training for a marathon or join an expensive fitness center
to derive real health benefits from physical activity.
Daily regular physical activity of at least 30-45 minutes of
brisk walking, bicycling, or even working around the house or
yard will reduce your risks of developing coronary heart disease,
hypertension, colon cancer, and diabetes. If physical activity
is a new or returning behavior, set a goal of 10 minutes a few
times the first week or two.
Having the time to do exercise activity is another challenge.
Instead of trying to block out 30-60 minutes of time in your busy
schedule, try taking a few minutes of activity before work, at
lunch and after dinner, until you reach a total of 30 minutes!
How do you choose the right activity?
This is important—only do the things you like! Take a look
at the possibilities below for options. Keep a few different activities
to do when the weather is bad, or if you can't get to the gym
or to your community center.
• Aerobics (light)
• Bicycling
• Bird watching
• Chopping wood
•
Hiking
• Housecleaning
• Ice skating
• Jogging
• Jumping rope
• Lifting
weights (light)
• Mopping the floor
•
Playing frisbee
• Playing golf
• Playing
with the kids
• Playing volleyball
• Pushing
a lawn mower |
• Pushing a stroller
• Raking
leaves
• Rollerblading
• Salsa dancing
• Shooting hoops
• Shoveling snow
• Skiing
• Snowboarding
• Snowshoeing
• Stair climbing
• Stretching
•
Swimming
• Swing dancing
• Walking
• Washing a car by hand
• Working in the garden |
Where can you get more detailed information as well as
help on designing and tracking your own activity program?
Check out the Web sites below:
American Heart Association http://www.justmove.org/
The New York State Coalition for Physical Activity http://www.nysphysicalactivity.org/move/
Shape
Up America http://www.shapeup.org/
http://www.beactiverochester.com/
—Denny Robertson-Deets, MS–Health Educator, Preferred
Care
|
Need help choosing a health plan?
