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Thursday, July 16, 2009

GHI Newsletter: Get Active this Summer!!

Did you know that physical activity is one of the best ways to prevent disease? Even a modest amount can help many people avoid heart problems and other illnesses. At little to no cost, you can look, feel and sleep better, just by getting active each week. You may even add years to your life!

Article on Heart Risk

Physical Fitness Cuts Heart, Death Risk


Why is physical activity good for me?
Studies show that physical activity plays an important role in lowering the risk for heart disease, diabetes, stroke
and other chronic conditions.* Being active reduces risk factors for these diseases, such as high blood pressure, excessive weight (obesity) and blood disorders. People who are not physically active run about as high a risk for getting heart disease as people who smoke and people who have high cholesterol or high blood pressure.**

What kinds of physical activity are good for me?
The Centers for Disease Control and Prevention (CDC) says that physical activity is any type of exercise or movement. It doesn't have to take lots of effort. But the more you put into getting active, the more health benefits you'll get out. That's why it's important to do some "vigorous" physical activities — the kinds that make you breathe deeply and get your blood pumping. The CDC emphasizes two types:

  • Aerobic activities include jogging, bicycling, swimming, dancing, aerobic exercise, jumping rope and brisk walking. Also, basketball, tennis and many other sports.
  • Strengthening activities work your muscles and bones. Push-ups and weight-lifting are two examples.
  • How often should I exercise? What about my children?
    If it's been a while since you last exercised, you may want to start off slow. You can increase your activity level as you feel yourself getting stronger. The amount of exercise you need depends on your age:

    • Adults should get at least two and a half hours of aerobic exercise each week, and muscle-strengthening exercise at least twice a week. Choose exercises that work the muscles in your legs, hips, back, abdomen, chest, shoulders and arms. Your exercise choices can be as simple as a brisk one-mile walk each day, plus a brief upper-body workout twice a week. Or, try for two to three hour-long sessions of moderate aerobic and strengthening activity each week.
    • Children should get about 60 minutes (one hour) of exercise per day. At least three days per week, this exercise should be vigorous aerobic activity. It should also include muscle-strengthening and bone-strengthening exercise at least three days per week.

    Find out more about moderate and vigorous physical activity.

    Especially if you have a medical condition, talk to your doctor before starting a new exercise routine. Your doctor can help you create a plan for physical activity that's best for you and your personal health needs.

    Physical activity has positive effects on your mind, body and overall health. Feel better in all these ways tomorrow by getting active today.

    References
    * Centers for Disease Control and Prevention. Page last updated January 27, 2009.
    ** American Heart Association. Page last updated March 23, 2009.

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