It’s a message you have probably heard many times.  We should engage in at least 150 minutes of moderate physical activity – or “exercise” – every week. Moderate activity is any activity that makes your heart rate increase slightly, which causes you to breathe hard.  This happens when you take a brisk walk.

Other moderate activities are:

• dancing
•  roller skating
• yoga
• doubles tennis
• gardening
• leisurely bicycling.

 

Why Exercise?

Increasing your physical activity is important because it:

• makes you feel better
• makes you look better
• reduces your risk of:
  • cancer
  • heart disease
  • diabetes
• helps you to control your weight by burning more calories.

We all know that exercise is “good for us.”  So why aren’t we more physically active??

 

Common Reasons Not to Exercise

 Here are common reasons why people do not exercise. Have you used any of these excuses to delay or avoid physical activity?

• NO TIME

What you can do:  If you do not have a lot of time to exercise, just do 10 minutes of activity when you can. Research shows that 5- to 10-minute sessions of exercise are still beneficial for your physical and psychological health.

 

• NO EQUIPMENT

What you can do: Many activities require little or no equipment. Walking is the most popular activity, and all you need is a pair of well-fitting shoes.

 

• NO ENERGY

What you can do: Exercising actually raises your energy level. Make sure to plan activities early in the day so that you do not feel too tired to exercise.

 

• DON’T LIKE IT

What you can do: Just change your everyday activities to become more active.  For example, use the stairs instead of the elevator or walk around your workplace during your break.

 

Start Slowly.

Be sure to begin with moderate activity. Then you can slowly increase the length, frequency, and intensity of your workout. Also, choose a variety of activities that you enjoy. Lastly, find an “exercise buddy” who will encourage you to exercise regularly.

Need some help getting started?  Visit these sites for great ideas!

• Get Active (letsmove.gov)     
• Get Moving: Easy Tips to Get Active (American Heart Association)
• Tips for Getting Active  (National Heart, Lung, Blood Institute)
• Types of Physical Activity

 

Points to Remember

• Regular physical activity can reduce your risk of:
  • cancer
  • heart disease
  • diabetes.
• Many activities, like walking, do not require special equipment.
• You can break your physical activity into short blocks of time – 5 or 10 minutes long.
• You do not need to go to the gym to exercise.
• Choose an activity that you enjoy and have fun!

 

Hope Through Research – You Can Be Part of the Answer!

Many research studies are underway to help us learn about the relationship between physical activity and health. Would you like to find out more about being part of this exciting research? Please visit the following links:

• Physical Activity Studies (ClinicalTrials.gov)
• ClinicalTrials.gov Explained
• ResearchMatch Explained
• NetWellness Research Center
• Research Studies for Minorities
• Taking Part in Research: You Can Be Part of the Answer – Video

 

Source:

American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention

 

For more information:

Go to the Diet and Nutrition health topic.