Healthy Mood Lifestyle  Mood & Exercise

Do We Get Enough Exercise From Our Daily Activities?

Most Americans get little vigorous exercise at work or during leisure hours. Today, only a few occupations require vigorous physical activity. People usually ride in cars or buses and watch TV during free time rather than be physically active. Leisure activities like golfing and bowling provide people with some benefit. But they do not provide the same benefits as regular, more vigorous exercise.

Evidence suggests that even low- to moderate-intensity activities can have both short and long term benefits. If done daily, they help lower your risk of heart disease. Such activities include pleasure walking, stair climbing, gardening, yard work, moderate to heavy housework, dancing and home exercise. More vigorous exercise can help improve fitness of the heart and lungs, which can provide even more consistent benefits for lowering heart disease risk.

Today, many people are rediscovering the benefits of regular, vigorous exercise - activities like swimming, brisk walking, running or jumping rope. These kinds of activities are "aerobic," meaning the body uses oxygen to produce the energy needed for the activity. Aerobic exercises can condition your heart and lungs if performed at the proper intensity for at least 30 minutes, three to four times a week.

How do I keep going? Here are some tips to help you stay physically active:

• Set your sights on short-term as well as long-term goals. For example, if your long-term goal is to walk one mile, then your short- term goal can be to walk the first quarter mile. Or if your long-term goal is to lose 10 pounds, then focus on the immediate goal of losing the first two or three pounds. With short-term goals, you will be less likely to push yourself too hard or too long. Also, think back to where you started. When you compare it to where you are now, you will see the progress you've made.
• Discuss your program and goals with your family or friends. Their encouragement and understanding are important sources of support that can help you keep going. Your friends and family might even join in.
• What were your original reasons for starting an activity program? Do these reasons still apply or are others more important? If you are feeling bored or aren't enjoying a particular activity, consider trying another one.

By continuing to be active regularly, you'll be building a good health habit with benefits you can enjoy throughout your life.

Source: Centers for Disease Control and Prevention