STILLWATER---Physical activity helps prevent heart disease, helps control
cholesterol levels and diabetes, slows bone loss, lowers the risk of some
cancers, and helps reduce stress and depression. Physical activity also contributes to weight
loss, especially when it is combined with cutting calories. Adding moderate amounts of physical activity
five or more times a week uses 150 calories of energy per day, which can lead
to a loss of 5 pounds in 6 months or 10 pounds in 1 year. If you reduce the amount you eat by 150
calories a day, in addition to participating in moderate activity, your could
lose about 10 pounds in 6 months and 20 pounds in 1 year.
Even though there are many benefits of being active, 40% of
adults in the United States do not
participate in any leisure-time physical activity and less than 1/3 of adults
are physically active for the recommended 30 minutes on most days of the week.
If you think you are one of those who needs to become
more active, here are some tips prepared by the Office of the Surgeon General
to help you get active.
YOU CAN ACTIVATE YOURSELF
- Make fitness
a priority…COMMIT TO IT.
- You don't need special
skills or training to be physically active. Walking is a great way to be
active.
- Start slowly. Try a 10-minute walk three times a week
and work your way up to 30 minutes of brisk walking or other form of
moderate activity five times a week.
- You don’t have to get
all 30 minutes in at once.
Activities can be split into several short periods. Try just 10 minutes 3 times a day
instead of one longer period.
- Make physical activity
fun. Choose activities that you ENJOY and can fit into your daily
life.
- Don’t go overboard when
making physical activity part of your lifestyle. It may take time to incorporate more
activity into your daily life. Don't get discouraged if at first you miss
a day or two; just keep trying and do your best to make it a regular part
of your life. You will soon realize how good it feels to be physically
active and fit.
- Be sure to ask for
support from friends and family; and also support the people in your life
who are trying to be physically active.
- Many forms of physical
activity can be social, allowing you to talk and spend time with family or
friends.
* Consult with your health care provider before starting a vigorous exercise
program if you have ever had heart trouble or high blood pressure or suffer
from chest pains, dizziness or fainting, arthritis, or if you are over age 40
(men) or 50 (women).
Prepared by:
Stephany P. Parker, PhD
Community Nutrition Education Programs Assistant
Nutrition Education Specialist
104 HES, Room 311
OCES, Oklahoma State University
Stillwater, OK 74078
405-744-6283
spp@okstate.edu