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RX TO GET FIT FOR MAY MONTH
- Be moderately physically
active at least 30 minutes a day on 5 or more days
a week. This is
the minimum amount of physical activity you need for
health. If you can't do 30 minutes, try increments
of 10 or 15 minutes, adding up to 30 minutes a day.
For general fitness guide- lines, click here.
- Keep in mind that proper nutrition
and physical activity go hand in hand. One without
the other is a recipe for failure. Just because you
walked for 30 minutes doesn't mean you can reward
yourself with a pint of your favorite ice cream! Click
here for information on nutrition.
- Build physical activity into
your daily routine. Adding 30 minutes of walking
to your daily schedule will use, on average, around
150 calories per day, enough to lose over a pound
during May Month. You can lose more than 15 pounds
in a year, if you keep it up and follow a healthy
diet.
- Try building small amounts of
physical activity into your day at work. Take
the stairs, park your car further away, get off the
bus a stop earlier, take a walk at lunch.
- Keep a log of your progress
in maintaining daily physical activity. Make filling
in at least 30 minutes of moderate physical activity
on the log a priority each day. Click here for a general
fitness log.
- Continually upgrade your fitness
program. Choose physical activities you enjoy
that you'll keep doing. Consider earning a Presidential
Sports Award, which includes over 60 activities you
can choose from to earn Presidential recognition for
your fitness efforts. You can earn the award individually
or as a family or group. Click here for information
about the Presidential Sports Award and to download
a brochure/log.
- For added health benefits, do
20 minutes of vigorous physical activity three or
more times a week. This might include running,
aerobics, swimming, or working out on cardiovascular
equipment in a gym (treadmill, Stairmaster, elliptical
trainer), and do strength training and flexibility
activities at least 2 times per week. To lose weight
through physical activity, you need to engage in vigorous
physical activity for at least 40 minutes no less
than 3 times per week. (NOTE: if you are habitually
sedentary/ inactive, see your health care provider
before beginning a program of physical activity).
- Shift your fitness focus to
your health, not just your appearance. You can
add years to your life and reduce major health risks
by following a sound nutrition and physical activity
program. And you'll look better and feel better too!
Americans are notoriously obsessed with body weight.
Weigh yourself once and measure against your BMI (Body
Mass Index)
- Avoid being obsessed with weight
as it appears on a scale. People who do vigorous
physical activity may increase lean body mass while
decreasing their overall fat level. This can result
in a loss of inches without weight loss, since muscle
weighs more than fat. Weigh once, then put the scale
away while you focus on physical activity and nutrition
- Play actively with your children
every day. This can be in the yard at home or
away from home. Take the kids and the dog, if you
have one, with you for a walk. Make sure children
get an hour of physical activity each day to help
the whole family stay healthy, physically and emotionally.
Click here for ideas on being active with children.
- Include elderly family members
and friends and those with health conditions and disabilities
in your fitness activities. You'll help them to
become healthier and live longer.
- If you are an older American,
or if you are disabled or have a health condition,
focus on your individual abilities and work on becoming
and staying as physically active/fit as you can.
Older Americans, click here for ideas on staying physically
active and fit.
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