Staying Active

Staying Active and Eating Healthy Home > Staying Active

• How much physical activity should I do?
• Prevent Injuries
• Size Doesn't Matter
• Living with a Disability and Staying Active
• Steps to Get You Moving
• Additional Information on Staying Active

An active lifestyle can help every woman. If you think you're too busy with work, family, and all the other demands in your life, listen up! You don't have to be as fit as a professional athlete to benefit from physical activity. In fact, 30 minutes of moderate physical activity (activity that increases your heart rate) on most days of the week can:

• lower your risk of getting heart disease, stroke, colon cancer, and type 2 diabetes
• lower high blood pressure
• possibly help protect against breast cancer
• help control joint swelling and pain from arthritis
• reduce mild to moderate anxiety and depression
• promote psychological well-being
• help you handle stress
• help control your weight
• make you feel more energetic
• help you sleep better

Weight-bearing physical activity can:

• help keep your bones, muscles, and joints healthy
• protect against falling and bone fractures in older adults

Weight-bearing physical activity is any activity in which the body works against gravity, so the legs and feet are supporting the body's weight. Examples of weight-bearing activities include walking, tennis, and dancing.

How much physical activity should I do?

• To lower the chances of getting long-term illnesses, get at least 30 minutes of moderate-intensity physical activity at work or home on most days of the week. Most people can reap even greater health benefits with physical activity of more vigorous intensity or longer duration.
• To help manage body weight and prevent gradual, unhealthy body weight gain, get about 60 minutes of moderate- to vigorous-intensity activity on most days of the week, while not eating more calories than you need every day. For a personalized recommendation of how many calories you should be taking in every day to maintain a healthy body weight, see My Pyramid Plan.
• To maintain weight loss, get at least 60 to 90 minutes of daily moderate-intensity physical activity while not eating more calories than you need every day. Some people may need to consult with their doctor before participating in this level of activity.

Prevent Injuries

If you're not active at all, start your program with short sessions (5 to 10 minutes) of physical activity and build up to your goal. Before you start your activity, be sure to stretch and then warm up for 5 to 10 minutes. Warming up might involve doing a lower intensity activity, such as walking, before starting a higher intensity activity, such as running.

Use the right equipment—whether it's walking shoes, running shoes, or knee pads—and make sure it's in good condition and right for your skill level. Drink water before, during, and after your physical activity. When you are finished, cool down by decreasing the intensity of your activity.

If your chest feels tight or painful, or you feel faint or have trouble breathing, stop the activity right away and talk to your health care provider.

Size Doesn't Matter

Very large people can face special challenges in trying to be active. You may not be able to bend or move in the same way that other people can. It may be hard to find clothes and equipment for exercising. You may feel self-conscious being active around other people. Facing these challenges is hard, but it can be done!

Non-weight-bearing activities, such as swimming or exercising while seated, put less stress on your joints because your legs are not supporting the weight of your body. If your feet or joints hurt when you stand, non-weight-bearing activities may be best for you.

If you can't do an activity, don't be hard on yourself. Be proud of pushing yourself out of a chair or walking a short distance. Pat yourself on the back for trying, even if you can't do it the first time. It may be easier the next time—so try again!

Remember to appreciate what you can do, even if you think it's a small amount. Just moving any part of your body—even for a short time—burns calories.

Living with a Disability and Staying Active

A disability may make it harder to stay active, but it shouldn't stop you. In most cases, people with disabilities can improve their flexibility, mobility, and coordination by becoming physically active. Talk to your health care provider about your personal needs. Visit our section on illnesses and disabilities for more information.

Steps to Get You Moving

• Choose an activity that's fun.
• Vary your activities, so you don't get bored.
• Use different jogging, walking, or biking paths to vary your routine.
• If you can't set aside one block of time, do short activities throughout the day, such as three 10-minute walks.
• Create opportunities for activity, such as parking your car some distance from your destination and walking.
• Don't let cold weather keep you on the couch! You can find activities to do in the winter, such as exercising to a workout video.
• Exercise with a friend or family member.
• If you have children, make time to play with them outside. Set a good example!
• Turn activities into social occasions—for example, go to a movie after you and a friend work out.
• Build a community group to go on hikes, build walking trails, start exercise classes, and organize special events to promote physical activity.
• Set specific, short-term goals, and reward yourself (with something other than food!) when you achieve them.
• Don't expect to notice body changes right away.
• Make your activity a regular part of your day, so it becomes a habit.

Talk to your health care provider before you start any physical activity if you:

• have heart disease, had a stroke, or are at high risk for these diseases
• have diabetes or are at high risk for diabetes
• are obese (Body Mass Index of 30 or greater)
• have an injury
• are older than age 50
• are pregnant

Additional Information on Staying Active:

Publications

1.   Active at Any Size - This booklet offers information on activities and strategies for weight loss and staying active regardless of size.

   http://win.niddk.nih.gov/publications/active.htm

2.   Exercise for Your Bone Health - This publication contains information on why exercise is an essential factor in an osteoporosis prevention and treatment program.

   http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Exercise/default.asp

3.     Exercise: A Guide from the National Institute on Aging - This 80-page illustrated booklet provides healthy older people with scientifically accurate recommendations about exercise. In addition to providing sample exercises, the booklet explains the benefits of the exercises, how to stay motivated, and how to track your progress.

   http://www.niapublications.org/exercisebook/ExerciseGuideComplete.pdf

4.   Frequently Asked Questions - Physical Activity (Exercise) - This publication contains information on the benefits of exercise, why it is important, when to check with your healthcare provider, and how exercise can help people of all ages.

   http://www.womenshealth.gov/faq/exercise.htm

5.   HealthierUS.gov - With a focus on physical fitness, nutrition, preventative screenings, and avoiding risky behaviors, HealthierUS.gov is a source of credible, accurate information to help Americans live healthier lives.

   http://www.healthierus.gov

6.   Healthy Eating and Physical Activity Across Your Lifespan: Better Health and You: Tips for Adults - This booklet gives information on weight gain and obesity in adults. It also includes information on eating healthy, getting active, and losing weight.

   http://win.niddk.nih.gov/publications/better_health.htm

7.   Healthy Eating and Physical Activity Across Your Lifespan: Young at Heart: Tips for Older Adults - This booklet contains tips for older adults on eating healthy, getting active, and losing weight.

   http://win.niddk.nih.gov/publications/young_heart.htm

8.   My Bright Future: Physical Activity and Healthy Eating for Adult Women - This booklet will help you learn more about the importance of physical activity and healthy eating in your daily life. It will also help you talk with your health care provider about these topics and set healthy goals. Included are personalized tip sheets that can help you meet your nutritional goals.

   http://www.hrsa.gov/WomensHealth/mybrightfutureadult/menu.html

9.   Physical Activity and Weight Control - This publication contains information on the relationship between regular exercise and good health. It also includes tips to start a safe and successful physical activity program.

   http://win.niddk.nih.gov/publications/physical.htm

10.   Physical Activity Evaluation Handbook - This evaluation handbook provides information about physical activity indicators, as well as practical case studies and other evaluation resources.

    http://www.cdc.gov/nccdphp/dnpa/physical/handbook/index.htm

11.   Physical Activity for Everyone: Making Physical Activity Part of Your Life: Tips for Being More Active - This publication provides tips on how you can become more physically active, how to avoid exercise-induced injuries, and how to overcome some of the common barriers to physical activity.

    http://www.cdc.gov/nccdphp/dnpa/physical/life/tips.htm

12.   Pump Fiction: Tips for Buying Exercise Equipment - The Federal Trade Commission advises work-out "wannabes" to exercise good judgment when evaluating advertising claims for fitness equipment.

    http://www.ftc.gov/bcp/edu/pubs/consumer/products/pro10.shtm

13.   The President's Challenge - You're it. Get fit! - The President's Challenge is a program designed to help you get fit. No matter what your fitness level, the President's Challenge can help you improve it. On this site you can learn how to create an active lifestyle, keep a log of your physical activity, and use on-line fitness calculators to track your progress in achieving your fitness goals.

    http://www.presidentschallenge.org/

14.   Walking...A Step in the Right Direction - This publication contains information about how to start your own walking and exercise program. A sample walking program and guidelines are provided to help guide you through developing your own program.

    http://win.niddk.nih.gov/publications/walking.htm

15. Why Should I Be Physically Active? (Copyright © AHA) - This American Heart Association fact sheet demonstrates the health benefits of living a more physically active life and explains how to appropriately exercise.

    http://www.americanheart.org/presenter.jhtml?identifier=3009620

Organizations

1.   Division of Nutrition and Physical Activity, NCCDPHP, CDC
2.   Nutrition.Gov
3.   President's Council on Physical Fitness and Sports, OPHS, OS, HHS
4.   Smallstep.gov
5.   Weight Control Information Network, NIDDK, NIH, HHS
6. American Council on Exercise
7. Melpomene Institute
8. Women's Sports Foundation

= Indicates Federal Resources

Current as of December 2006