Make Your Move!

Evidence is more convincing than ever! People of all ages who are generally inactive can improve their health and well-being by becoming active at a moderate-intensity on a regular basis. There is no better time than now to Make Your Move!

No one ever said that physical activity has to be all work and no play! In fact, it can be just the opposite! Instead of doing exercises that you do not like to do, we want you to choose physical activities that you enjoy and have fun doing!

Recommendations

Everyone can obtain health benefits by participating in moderate or vigorous physical activities. The good news is, it's never too late to start an active lifestyle. No matter how old you are, how unfit you feel, or how long you've been inactive, research shows that starting a more active lifestyle now through regular, moderate-intensity activity can make you healthier and improve your quality of life. 

Adults should strive to meet either of the following physical activity recommendations.

• Adults should engage in moderate-intensity physical activities for at least 30 minutes on 5 or more days of the week. - Centers for Disease Control and Prevention/American College of Sports Medicine 

OR

• Adults should engage in vigorous-intensity physical activities 3 or more days per week for 20 or more minutes per occasion. – Healthy People 2010 

Children should get at least 60 minutes and up to several hours of physical activity 5 or more days of the week.

Why Should I Make My Move?

Physical activity can bring you many health benefits!  People who participate in regular physical activity, whether its moderate or vigorous physical activity, can improve health and reduce risk of premature death by:

• Reducing the risk of developing coronary heart disease (CHD) and the risk of dying from CHD 
• Reducing the risk of stroke 
• Reducing the risk of having a second heart attack in people who have already had one heart attack 
• Lowering both total blood cholesterol and triglycerides and increases high-density lipoproteins (HDL or the "good" cholesterol) 
• Lowering the risk of developing high blood pressure
• Helping reduce blood pressure in people who already have hypertension 
• Lowering the risk of developing non-insulin-dependent (type 2) diabetes mellitus 
• Helping reduce secondary health problems for those who have diabetes
• Reducing the risk of developing colon cancer 
• Helping people achieve and maintain a healthy body weight
• Reducing feelings of depression and anxiety 
• Promoting psychological well-being and reduces feelings of stress 
• Helping build and maintain healthy bones, muscles, and joints
• Helping older adults become stronger and better able to move about without falling or becoming excessively fatigued 

Everyone Can Make His or Her Move!

The good news is everyone can benefit from regular physical activity.

Parents and Children
Families can plan fun activities together. Family members can support and provide encouragement to each other. Participating in family activities provides an excellent opportunity to have fun together enjoy one another and communicate.

Older Adults
No one is too old to enjoy the benefits of regular physical activity. Evidence indicates that muscle-strengthening exercises can reduce the risk of falling and fracturing bones and can improve the ability to live independently. There is no better time than now to make your move!

Teenagers
Regular physical activity can help build self-esteem, develop and strengthen muscles, build strong bones, and can be fun too!

People with Disabilities or Chronic Diseases
Physical activity can help build muscles, strength and stamina. It also can improve psychological well-being and quality of life by increasing the ability to perform the activities of daily life.

Getting Started

If you are ready to Make Your Move, here are some tips to help you get started:

• Choose activities you enjoy doing, you will be more likely to stick with them if it something you like to do.
• Try not to do too much at first. Gradually work your way up to 30 minutes by adding a few extra minutes of physical activity every couple of days.
• As the physical activity becomes easier, gradually increase the length of time and/or the intensity of the activity.
• Participate in a variety of activities. If you vary the activities that you do, you will maintain interest and broaden the benefits. 
• Try new activities. You may find something you really enjoy.
• Join a group or make a group. Being physically active with other people allows you time to socialize and provides motivation.
• Reward and acknowledge your efforts.
• Keeping track of your activity can help you to reach your goals.

How Can I Make My Move?

Just knowing the benefits of physical activity does not get us moving! Creating new habits and making time for physical activity will give you the benefits. The good news is, you can start slow and work your way up!

Remember, adults need at least 30 minutes of physical activity and children need at least 60 minutes of physical activity a day, most days of the week. If scheduling one block of time is too difficult, you can break this time up into several 10-minutes sessions. 

There are 1,440 minutes in a day. With a little creativity and planning, even the person with the busiest schedule can make room for physical activity. Think about your weekly or daily schedule and look for or make opportunities to be more active. Every little bit helps. Here are some tips to try:

• Walk, cycle, jog, skate, etc., to work, school, the store.
• Park the car farther away from your destination. 
• Get on or off the bus several blocks away from you intended stop. 
• Take the stairs instead of the elevator or escalator. 
• Play actively with children or pets. 
• Take activity breaks-walking or doing desk exercises. 
• Perform gardening or home repair activities. 
• Avoid labor-saving devices-turn off the self-propel option on your lawn mower or vacuum cleaner. 
• Use leg power to take small trips on foot to get your body moving.
• Exercise while watching TV (for example, use hand weights, stationary bicycle/treadmill/stair climber, or stretch). 
• Dance to music. 
• Keep a pair of comfortable walking or running shoes in your car and office. You'll be ready for activity wherever you go! 
• Make a Saturday morning walk a group habit, gather your friends, neighbors, or family members.