Approximately one-third of the adult American population is obese, according to the Centers for Disease Control and Prevention. The most overlooked way to improve your health is by engaging in daily physical activity. Physical activity is any activity that gets your body moving and causes your heart rate to increase.
Guidelines
The U.S. Department of Health and Human Services issued a set of guidelines for physical activity for Americans, who range in age from 6 to 65 and older. Children and adolescents ages 6 to 17 should participate in 60 minutes or more of physical activity everyday. Adults ages 18 to 64 should do 150 minutes a week of moderate intensity or 75 minutes a week of vigorous intensity physical activity. If you increase to five hours a week of activity, you can achieve additional health benefits. (Reference 3) Older adults above 65 should do as much physical activity as their abilities allow. (Reference 3)
Benefits
Many health benefits are associated with increasing your physical activity. With as few as 60 minutes of activity you can decrease your chances of developing certain chronic diseases. According to the U.S. Department of Health and Human Services, when you follow the physical activity guidelines, your risk of developing coronary heart disease, some cancers, type 2 Diabetes and osteoporosis largely decreases. Physical activity promotes weight loss and weight loss maintenance; your mental health and overall daily attitude also improve.
Types
You can choose any type of physical activity to engage in as long as your heart rate increases and you exert energy. If you belong to a gym or health club, you can use any type of cardiovascular equipment offered. Most have treadmills, elliptical cross trainers and stationary bikes. If you do not belong to a gym, you can still do physical activity. Walking or running outside, swimming, riding a bicycle or playing any type of sport are all excellent options for physical activity.
Considerations
To do physical activity safely and reap all the benefits, some precautions should be taken. According to the U.S. Department of Health and Human Services, you should consult with your physician before beginning any physical activity if you have chronic health conditions or symptoms. Choose activities that are within your current fitness level and increase activity gradually to allow your body to adapt to the new program.
References
- Centers for Disease Control and Prevention: Obesity and Overweight for Professionals: Data and Statistics
- U.S. Department of Health and Human Services: 2008 Physical Activity Guidelines for Americans: Summary
- U.S. Department of Health and Human Services: 2008 Physical Activity Guidelines For Americans: At-A-Glance: A Fact Sheet for Professionals
- U.S. Department of Health and Human Services: 2008 Physical Activity Guidelines For Americans: Physical Activity Has Many Health Benefits
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