Is Physical Activity a Part of Your Life? A healthy lifestyle combines good nutrition and physical fitness. It is a balance that improves the quality of life and decreases your risk of health problems. If regular physical activity is not already a habit, it is time to make a change. Is physical activity part of your life?
Physical Activity Exercise Physical Fitness Physical activity is something you do that involves movement and expends energy. Exercise is a physical activity that is planned or structured. It is movements that are designed to make your body stronger. Physical fitness is something you acquire. It is a measure of your body’s ability to perform physical activities and exercises.
Components of physical fitness: <ul><li>The five components of physical fitness work together to create a healthy balance. </li></ul><ul><li>Cardiorespiratory endurance or cardiovascular conditioning </li></ul><ul><li>Muscular strength </li></ul><ul><li>Muscular endurance </li></ul><ul><li>Flexibility </li></ul><ul><li>Body composition </li></ul>
Cardio respiratory endurance Walking, jogging, swimming, cycling, and aerobic exercises increase cardio respiratory endurance. Cardiorespiratory endurance or cardiovascular conditioning is the ability to do moderate to vigorous activity over a period of time. It shows how well your heart and lungs work together to supply oxygen to your body during exertion. Cardiorespiratory endurance activities also burn fat while building muscle. Aerobic exercise and activities like walking, jogging, swimming and cycling increase cardiorespiratory endurance.
Muscular Strength Muscular strength is the greatest amount of force a muscle can exert when flexed. It improves your metabolism, muscle tone and appearance. Muscular strength also helps you perform daily activities. Lifting weights is the most effective way to increase muscular strength.
Stretching Flexibility is the elasticity of a muscle. It plays an important role in performing daily activities and minimizes your risk of injury. It also aids in muscle relaxation. Routine stretching is the only way to improve flexibility.
What can physical activity do for you? Physical activity has both a direct and indirect impact on your life. It provides: Improved health Improved physical fitness Improved well-being Maintenance of a healthy body weight
Health benefits <ul><li>Reduces risk of obesity </li></ul><ul><li>Reduces risk of serious diseases </li></ul><ul><li>Helps control blood pressure </li></ul><ul><li>Improves cholesterol levels </li></ul>
Health Benefits <ul><li>Physical activity: </li></ul><ul><li>Reduces your risk of becoming obese by helping you achieve and maintain a healthy weight. </li></ul><ul><li>Reduces your risk of heart disease, osteoporosis, certain cancers and </li></ul><ul><li>diabetes. </li></ul><ul><li>Helps control blood pressure. </li></ul><ul><li>Improves blood cholesterol level </li></ul><ul><li>Helps build healthy bones, muscles, </li></ul><ul><li>and joints </li></ul><ul><li>• Improves immunity </li></ul><ul><li>• Boosts energy </li></ul>
Physical fitness benefits Builds your endurance. Increases your strength. Enhances your flexibility. Reduces frequency and severity of injuries. Increases your fitness level.
Well-being benefits Enhances your emotional well-being. Reduces stress, tension, anxiety and depression. Improves the quality of your sleep. Increases your mental capacity, improves your productivity. Improves your self-esteem. Improves your quality of life. Reduces health care costs.
Schedule time for physical activity Knowing how important fitness is to your health does not automatically make it easy to incorporate physical activity into your life. There are 1,440 minutes in every day. MyPyramid recommends you get moderate to vigorous physical activity most days of the week. 30 minutes to reduce the risk of heart disease, diabetes and some cancers. 60 minutes to prevent weight gain in adulthood. 60 to 90 minutes teamed with a low-calorie diet to lose weight and keep it off.
Tips for getting started Here are some tips to help you get started: Talk to your doctor if you have health concerns. Choose activities you enjoy. Recruit a partner for support and encouragement. Set realistic goals. Listen to your body—a little soreness is normal, pain is not. The key to a lifetime of fitness is consistency.
Youth– Physical activity Limit inactivity: • Watching television • Computer use • Playing video games Make family time an activity time.
Good nutrition + physical fitness = healthy lifestyle It is important to make physical activity a part of your daily routine. A healthy lifestyle is a combination of good nutrition and physical fitness. Remember, fitness is a life-long commitment of time and effort.
USDA’s Continuing Survey of Food Intakes by Individuals WWW.EATRIGHT.ORG WWW.MISSOURIFAMILIES.ORG WWW.MYPYRAMID.GOV WWW.NATIONALDAIRYCOUNCIL.ORG References