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Physical Activity Brochure

Physical activity is essential for health and can be incorporated into daily life with simple strategies. Regular exercise reduces the risk of various diseases, improves mental well-being, and enhances overall fitness. Recommendations vary by age, with guidelines for aerobic and muscle-strengthening activities to achieve health benefits.

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cirujanomanoel62
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19 views2 pages

Physical Activity Brochure

Physical activity is essential for health and can be incorporated into daily life with simple strategies. Regular exercise reduces the risk of various diseases, improves mental well-being, and enhances overall fitness. Recommendations vary by age, with guidelines for aerobic and muscle-strengthening activities to achieve health benefits.

Uploaded by

cirujanomanoel62
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Physical Activity Every Little Bit Counts!

Fitting regular exercise into your daily schedule may seem


Physical activity is anything that gets your body moving. It difficult at first. Experts say 30-60 minutes of physical
can benefit people of all ages, shapes, sizes, and abilities. activity offers many health benefits. Adding activity into
your life may be easier than you think. Here are some tips:
The benefits of regular physical activity are Spread your activity out during the week so you don’t
remarkable and plentiful. Take note of a few: have to do it all at once
Break it up into smaller chunks of time during the
Reduces the risk of dying from day. 10 minutes at a time is fine
coronary heart disease and
developing high blood pressure, colon Park farther away from your destination
cancer, and diabetes Skip the elevator and take the stairs
Reduces symptoms of anxiety and Turn household chores into a workout
depression and fosters improvement
in mood and feelings of well-being When should I start?
Now! If you’re not sure about becoming active because
Helps control weight, develop lean you’re afraid of getting hurt, or even if you haven’t
muscle, and reduce body fat exercised in a long time, it’s never too late to get started.
Improves your overall health and The good news is that moderate-intensity aerobic activity,
like brisk walking, is generally safe for most people. The
fitness benefits far outweigh the risks of getting hurt!
Increases your chances of living If you have chronic health problems, such as heart
longer disease, diabetes, arthritis, or are at high risk for these
conditions, consult your physician before beginning a new
Improves your cholesterol and your program of physical activity.
blood pressure
How much physical activity do I need?

The amount of physical activity you need depends on the


results you want to achieve. As a general rule of thumb,
how much you need depends on your age. You need to do
two types of physical activity each week to improve your
health- aerobic activity and muscle strengthening.

Aerobic Activity also called endurance activity improves The TakeCare Wellness Team has made this pamphlet
cardiorespiratory fitness. It gets you breathing harder available to help you understand information about your
and your heart beating faster. It works your heart but not health. This pamphlet includes general wellness and
so hard that you cannot talk while you exercise. health information and is not meant to replace the advice
of your doctor or health care provider. If you are under
Examples include: walking, running, swimming and
medical care and have concerns, always follow your
bicycling. doctor’s recommendations.

Muscle Strengthening also called strength training For more information about your health, ask your health
makes your muscles stronger. Examples include: lifting care provider.
weights, working with resistance bands, push-ups and
sit-ups.
References

Hunnicutt, D. (2009). Make The Rest Of Your Life The Best Of


Your Life – Physical Activity for a Healthy Weight. The Facts
Age Group Muscle Sheet. 5-7.
Aerobic Activity Strengthening
Physical Activity. (2015, June 19). Retrieved from
Young Children (2-5 years) Should Play Actively Several Times a Day http://www.choosemyplate.gov/physical-activity

Children & Adolescents 60 mins/day 3 days/week Physical Activity Guidelines. (2015, June 4). Retrieved from
http://www.cdc.gov/physicalactivity/basics/
(6-17 years)
President’s Council on Fitness, Sports & Nutrition. Be Active.
Adults (18-64 years) 150 mins/week 2 days/week (2016). Retrieved from
http://www.fitness.gov/resource-center/
Older Adults (65 years or older) 150 mins/week 2 days/week

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