Exercise

What Is Physical Activity?

Physical activity is any form of exercise or movement of the body that uses energy. Some daily activities—doing active chores around the house, yard work, and walking the dog—are examples.

To get health benefits from activity, do things that make you breathe harder, which can help make your heart and blood vessels healthier. These are called aerobic activities.

Examples of aerobic activities include:

  • Brisk walking
  • Biking
  • Canoeing
  • Water aerobics
  • Tennis
  • Running
  • Dancing
  • Swimming
  • Playing basketball

You also want to include activities like push-ups and lifting weights to help strengthen your muscles.

Benefits of Activity

Being active is an important part of being healthy.  Beside losing weight, activity can help you:

  • Lower your risk for a heart attack, stroke, diabetes and some cancers
  • Sleep better
  • Have more energy
  • Control your weight
  • Control or lower your blood pressure
  • Prevent osteoporosis
  • Get rid of aches and pains
  • Relieve stress
  • Feel happier
  • And save you money if you spend less on healthcare!

Whether you go to the gym or work in your garden, there are many things you can do to be active.

How to Get Started

  • Choose an activity you like. Walking is an easy way to get started
  • Find the time by starting with 10 minutes a couple of days a week. Walk during a break. Dance in the living room to your favorite music—it all adds up
  • Don’t feel like you have to join a health club to get in shape. Walking your dog is free, and so is playing tag with your kids
  • Figure out what could be holding you back, and then tackle it head-on
  • Build up over time. Start out slowly, and build up your activities throughout the weeks, adding time, days, and an increased pace as you get more and more comfortable
  • Adults should get at least 2.5 hours of physical activity each week. Adults should also do activities to make your muscles stronger at least two days a week

More Information

If you would like information on exercise, please download the 2008 Physical Activity Guidelines for Americans booklet.

10,000 Steps-A-Day Walking Program

Premier Community Health offers a 10,000 Steps-a-Day walking program to the community at a low cost for participants. The program lasts for 12 weeks and each participant receives a pedometer and tracking logs. For the 12 weeks, participants track their health goals and steps. Every four weeks, participants who submit their logs to PCH will receive rewards such as a water bottle, T-shirt or bag. For more information on this program, call (937) 227-9400 or 1-877-274-4543.