Background
National Physical Fitness and Sports Month was created by the President’s Council on Physical Fitness and Sports (PCPFS) in 1983. According to Melissa Johnson, executive director of the President’s Council on Physical Fitness and Sports, “Americans of all ages need to incorporate more movement into their daily lives. Adults need at least 30 minutes of activity 5 days each week. This can be done by choosing to bike or walk instead of driving, taking stairs instead of elevators, or pushing a lawnmower instead of riding one. Children need at least 60 minutes of daily active play. They need to run, climb, jump, and just get up and move around, away from their desks, the television and computer games.” The PCPFS considers physical activity to be a “Magical Pill” that can improve overall health for people of all ages, sizes, abilities. Although becoming more active is not as simple as swallowing a pill, it is easier than many think! This newsletter provides tips for increasing your physical activity levels, guidelines for amounts of activity required to improve health, and benefits of physical activity.
Physical Activity Guidelines
According to the the US Surgeon General, the Center for Disease Control and Prevention, and the Department of Health and Human Services, adults 18 and older need at least 30 minutes of physical activity on five or more days a week to be healthy, while children and teens need at least 60 minutes of activity every day for their health. These organizations also recognize a dose-response relationship between exercise and health; although 30 minutes of moderate activity is necessary for health, additional health benefits may be achieved through greater duration or intensity of exercise.
30 minutes five days per week might sound difficult to fit into your busy schedule, but there are many different ways to achieve this goal. Breaking your activity into bouts of 10 to 15 minutes can be just as effective as 30 minutes of continuous exercise, provided you are working at a moderate to vigorous intensity. Walking briskly with a friend for 15 minutes during your lunch break gets you half way there! Add in another 15 minutes of brisk walking with your family between dinner and the dishes, and you meet the goal.
The important thing to remember is that even just 5 minutes of physical activity is better than none! Even taking the stairs at work or parking further away from the building are small steps to get you closer to health!
Benefits of Exercise
Exercise has been proven to help prevent a host of chronic diseases. Being sedentary (not performing at least 30 minutes of moderate activity 5 days per week) doubles your risk of developing heart disease—the leading cause of death for both men and women in the US—compared to active people. Moderate daily physical activity can reduce substantially the risk of developing or dying from cardiovascular disease, type 2 diabetes, and certain cancers (see April Monthly Health Tips). Daily physical activity helps to lower blood pressure and cholesterol, helps prevent or retard osteoporosis, and helps reduce obesity, symptoms of anxiety and depression, and symptoms of arthritis. Lack of exercise combined with a poor diet can lead to obesity, which further increases one’s risk of chronic diseases.
In addition, exercise can improve your mood and decrease stress and anxiety. It can also help you maintain muscle mass and keep your physical function as you age.
Where to Start
Beginning an exercise program can seem challenging or even frightening for some. If you have never been active before, you may be unsure of how it will feel, how hard you are going, or what you should be doing. If you are starting a new fitness program, you should first talk to you doctor about any limitations or contraindications you might have. After you have the go-ahead from your doctor, it could be beneficial for you to talk to a fitness professional. The trainers at Finger Lakes Fitness Center, for instance, are very knowledgeable about exercise programming for people of all ages, abilities, and goals, and can help you get started. Finger Lakes Fitness Center also offers a free day trial if you’re unsure about joining; you can even try out a group fitness class!
Although joining a gym provides you with a multitude of resources, including varied equipment and fitness professionals to consult with, you can still become more active without setting foot in a gym. Brisk walking, yard work, house-work such as vacuuming, and hiking are all examples of moderate intensity physical activity. Moderate intensity means that you are breathing harder than usual but you can still carry on a light conversation.
The President’s Challenge
The President's Challenge is a program that encourages all Americans to make being active part of their everyday lives. No matter what your activity and fitness level, the President's Challenge can help motivate you to improve. There are age categories (kids, teens, adults, and seniors), fitness level categories (“Active Lifestyle” or “Presidential Champions”), and even an option to join or create a fitness group. Log your activities to earn points toward Presidential fitness awards. You can even compare and compete with friends or other people your age! Register for an account to get motivated and get MOVING!
