Physical Activity
By: Megan Metko & David Carlyn
What is Physical Activity?
The movement of the body that uses energy. Physical activity should be moderate or vigorous intensity.
Moderate Physical Activities:
- Walking briskly (about 3.5 mph)
- Bicycling (less than mph)
- Gardening
- Dancing
- Golf
- Tennis (double)
Vigorous Physical Avtivities:
- Running/Jogging (at 5 mph)
- Swimming
- Aerobics
- Basketball
- Tennis (single)
Why is Physical Activity important?
When you participate in physical activity regularly it can produce long term health benefits. Such as :
- Increasing your chances of living longer
- Move around more easily
- Have stronger muscles and bones
- Stay at or get to a healthy weight
How much physical activity do you need?
Adults (18-64 years) do ONE of the following:
- 2 hours and 30 minutes each week of aerobic physical activity at a moderate level.
- 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level.
Children and adolescents(6-17 years):
- 60 minutes or more of physical activity each (either moderate or vigorous intensity). For 3 days a week
Young Children (2-5 years):
- No specific recommendation
- Should play actively several times each day
Tips for increasing physical activities.
Choose activities that you can enjoy regularly, and make a daily routine for at least 10 minutes at a time.
At Work activities:
At Play:
At home activities:
- Walk in the neighborhood
- Walk the dog
- Clean the house
- Wash the car
- Mow the lawn (with a push mower)
- Play with the kids
At Work activities:
- Replace a coffee break with a 10 minute walk
- Take part in an exercise program
- Join a athletic group at your job
At Play:
- Walk, jog, skate, or cycle
- Swim
- Take a martial arts, dance, or yoga class
- Go rowing
- Play basketball, softball, or soccer
- Hand cycle or wheel chair sports
- Take a nature walk
- HAVE FUN!!!!!!!!!!!!!!!!!!!!!!!!!!!