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Go On A Walk
Walk the Dog
Lift Weights
POSTURE CORRECTION
CARDIO FITNESS
CORE STRENGTH

Ways To Get Physical Activity

How Can I Get It? 

How Much Do I Need? 

American Heart Association Recommendations for Cardiovascular Health

 

At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 minutes.

 

OR

 

At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate and vigorous intensity aerobic activity

 

AND

 

Moderate to high intensity muscle strengthening activity 2 days per week for additional health benefits

 

For Lowering Blood Pressure and Cholesterol


An average 40 minutes of moderate to vigorous intensity aerobic activity 3 or 4 times per week

What is Physical Activity?

According to the National Heart, Blood, and Lung Institute (NHLBI) Physical Activity is defined as, "any body movement that works your muscles and requires more energy than resting"(NHLBI). 

  • Participating in regular physical activity reduces the risk of developing type 2 diabetes and metabolic syndrome (CDC, 2015).

  • Help build strong and healthy muscles (CDC, 2015).

  • Reduce the risk of developing arthritis and other health conditions that affects the joints. (CDC, 2015).

  • Strengthens bones and joints and slow down bone density loss that comes with aging (CDC, 2015).

  • Strengthen the heart and improve lung function (NIH, 2016).

  •   Reduces the risk factors for Coronary Heart Disease (NIH, 2016).

  • May lower blood pressure and triglycerides (NIH, 2016).

  • Reduce your risk of heart attack (NIH, 2016).

  • Improves your quality of life (CDC,2015).

  • Lower your risk of colon cancer and breast cancer (CDC, 2015).

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Physical Health Benefits

  • Regular exercise has been correlated with decreasing symptoms caused by depression and anxiety. The physical activity releases endorphin's which is known for increasing the happiness in a person's life!

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  • When you exercise their are hormones released, like norepinephrine, which can improve mood and help with clouded thinking that causes mental stress in a person's life.

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  • Regular physical activity and exercise can regulate the heart's circadian rhythm which controls when a person feels tired. This can help a person sleep better!

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  • Studies show that cardiovascular exercise can create new brain cells improve overall brain performance, prevent the decline in cognitive thinking, and strengthen memory.

  • Increase Happiness, Decrease Stress, Sleep Better, and Improve Brain Performance!! Scroll Down to find out how to do this! 

Mental Health Benefits

How Can Physical Activity Help You? 

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How much do i need
Sources

More Resources! Check out these sites!

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  • Play a sport (Basketball, Baseball, Soccer, etc.)

  • Take a walk (around the neighborhood, around campus, at a park, with your pet)

  • Run

  • Dance

  • Taking a class at a recreation center

  • Yoga

  • Pilates

  • Lift weights

  • Gardening

  • Rock Climb (indoor or outdoor)

Ways to Get Physical Activity

  • Kickboxing

  • Martial Arts (Karate, Tai Chi)

  • Cycling

  • Go on a hike

  • Swimming

  • Surfing

  • Canoeing

  • Fishing

  • Taking the stairs instead of the elevator

  • Standing up every hour or so (if you’re seated for a long period)

More Ways!

Sources

American Heart Association. (2014). American Heart Association’s Recommendations for Physical Activity in Adults. Retrieved from http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.WO-6cFPyuHo

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Benefits of Physical Activity. (2016, June 22). National Institutes of Health.Retrieved April 18, 2017, from https://www.nhlbi.nih.gov/health/health-topics/topics/phys/benefits


Centers for Disease Control and Prevention. Strategies to Prevent Obesity and Other Chronic Diseases: The CDC guide to Strategies to Increase Physical Activity in the Community. Atlanta: U.S. Department of Health and Human Services; 2011.

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Physical Activity and Health. (2015, June 04). Center for Disease Control and Prevention. Retrieved April 18, 2017, from https://www.cdc.gov/physicalactivity/basics/pa-health/

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5 Mental Health Benefits of Exercise. (2013). Retrieved April 15, 2017, from https://www.waldenu.edu/bachelors/bs-in-psychology/resource/five-mental-benefits-of-exercise

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What Is Physical Activity? (n.d.). Retrieved April 17, 2017, from https://www.nhlbi.nih.gov/health/health-topics/topics/phys

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Ways To Get It
Benifits

**Check Out The above Video**

Proudly Created By: Britney, Courtney, Cesar, Daniel, Sandra (Group 24) KIN 250

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