Get moving!

Being physically active is one key to living a healthier, happier life. Click here to learn about the many benefits of regular physical activity. To move toward a healthier weight and prevent weight gain, aim for about 60 minutes of moderate to vigorous intensity physical activity on most days. If you have lost weight, you may need 60 to 90 minutes a day to maintain your weight loss.

Moderate intensity physical activity is any activity that takes about as much energy as a brisk walk. For the average person, this is about 1½ to 2 miles in 30 minutes, a pace at which breathing will quicken and the heart will beat faster. No matter what activity you choose, you can do it all at once, or divide it into two or three parts during the day. If you divide it up, each part should be at least 10 minutes long. At the same time, take care to stick close to your MyPyramid Plan. For tips on increasing your physical activity, click here.

Most adults do not need to see their health care provider before starting to exercise at a moderate level. However, men over age 40 and women over age 50 planning to start vigorous physical activity should consult a health care provider. Individuals with one of the conditions below should also consult a health care provider for help in designing a safe physical activity program.

◊  A chronic health problem such as heart disease, high blood pressure, diabetes, osteoporosis, asthma, or obesity.

◊  High risk for heart disease, such as a family history of heart disease or stroke, eating a diet high in saturated fat, trans fat, and cholesterol or smoking.

Physical activity and nutrition work together for better health. Being physically active increases the amount of calories burned. As people age their metabolism slows, so maintaining energy balance requires moving more and eating less. To see how many calories some physical activities burn and learn more about types of activities, click here.

Physical activity

◊  Improves self-esteem and feelings of well-being. ◊  Increases fitness level. ◊  Helps build and maintain bones, muscles, and joints. ◊  Builds endurance and muscle strength. ◊  Enhances flexibility and posture. ◊  Helps manage weight. ◊  Lowers risk of heart disease, colon cancer, and     type 2 diabetes. ◊  Helps control blood pressure. ◊  Reduces feelings of depression and anxiety. ◊  For more information, click here.