Physical Activity Benefits

• Boosts energy.  Being active boosts your level of energy for everyday life.
• Lowers risk. Your chances of developing cardiovascular disease, certain types of cancer and type 2 diabetes are lower when you are physically active.  It also helps you keep blood pressure and blood cholesterol levels normal.
• Builds bones and muscles. Weight-bearing activities, such as walking, help strengthen bones and lower risk for osteoporosis.  Keeping muscles strong and flexible reduces the risk of falling and breaking bones. 
• Makes it easier to balance blood sugar.  If you have, or are at risk for diabetes, being active helps you control your blood sugar level.
• Helps manage weight.  It’s easier to achieve and maintain a desired weight when physical activity is part of your daily routine.
• Promotes restful sleep.  When you are physically active, you sleep more soundly and feel rested and ready to start your day.  
• Improves mood.  Regular physical activity helps reduce feelings of stress, anxiety and depression.  
• Enhances self-esteem.  Physical activity helps boost self-confidence by improving your strength, stamina, flexibility and appearance.

Setting Fitness Goals

• Adults: Aim for at least 30 minutes each day.  Experts recommend this amount to help you reap health benefits.  If you’ve not been active, work up to 30 minutes of moderate-intensity activity each day.
• Children and adolescents: Participate in at least 30 minutes of moderate activity daily.

Examples of moderate-intensity activities include walking briskly, dancing, and raking leaves, or any activity that involves moving the large muscles in your arms and legs.  If your activity is more vigorous, you can achieve the same health benefits in a shorter amount of time.  An easy way to fit fitness into your current lifestyle is by adding short segments of physical activity to your everyday routine.  The time you spend doing lifestyle activities as well as structured activities, such as exercise classes or recreational activities, all count toward your daily activity goal (see calculator).  If you haven’t been active in the past, work up to your goal by fitting in activities that you enjoy and can do regularly.   To get the most benefits and keep it interesting, vary the types of physical activity you do.

Types Of Physical Activity

• Aerobic activities speed up your heart rate and breathing.  These activities help keep your heart and lungs healthy.  Examples include brisk walking, dancing, playing basketball, cycling and raking leaves.
• Strength-building activities help build muscle.  When your muscles are strong, it is easier to do the basic activities of daily living. Carrying shopping, lifting weights and doing push-ups are strength-building activities. 
• Stretching activities help your muscles and joints stay flexible.  Stretching before and after aerobic and strength-building activities keeps your muscles from tightening and helps prevent injury.

Building Physical Activity Into Busy Days

• Use your feet.  Your feet were made for walking, so use them every chance you get. Walk to the shop, walk to pick up the kids from school, or simply walk around the block.  Whenever you can, ignore the lifts and escalators and pump up your leg muscles with stair climbing. 
• Get out and play.  Throwing a frisbee or playing cricket, tennis, or flying a kite are fun ways to be active—for kids of all ages.  Being active together is a great way to spend time as a family. 
• Schedule your activity time.  Make an appointment with yourself for physical activity—and keep it.  
• Do two things at once.  While you talk on the phone or watch TV; stretch, lift weights, or do active household chores.  In addition, walk on a treadmill or ride a stationary bike as you read or catch up on the news.

Everyday Ways To Get Up And Move

• Gardening
• Pushing a vacuum cleaner
• Taking the stairs
• Carrying shopping
• Washing the car
• Washing windows or floors
• Raking leaves
• Walking the dog
• Playing actively with children

Exercise or Recreational Activities:

• Walking or jogging
• Bicycling
• Swimming laps or water aerobics
• Golf
• Basketball
• Football
• Cricket 
• Dancing
• Skiing
• Tennis
• Volleyball
• Exercise classes

Child-Friendly Activities:

• Skipping rope
• Riding a bicycle
• Rollerblading
• Dancing
• Organized sports, such as football, rugby, cricket, swimming, basketball or hockey
• Participate in physical education classes during school

Taking Care