The Importance of Physical Activity in Healthy Weight Management

• Helps regulate the appetite
• Helps to boost metabolism
• Reduces stress
• May help with insomnia
• Is associated with a decreased risk for heart disease, type 2 diabetes, high blood pressure, Osteoporosis

Every Day Activities

• Take the stairs.
• Park at the far end of the parking lot.
• Take a walk at lunch time.
• Walk to the store instead of driving.
• Get up to change the TV channel.

Don’t be fooled. The calories burned by being more active in your daily routine will add up.

Recreational Activities

• Enjoy activity with your friends and family: cycling, bowling, gardening, dancing.
• Join a group to enjoy your favorite activity like a cycling club or swim team.
• One-two-cha-cha. Maybe now is the time to join that dance class you’ve always planned to take.

Working Out
An ideal exercise program includes aerobic exercise, strength training, and flexibility exercises. A good goal is to work up to exercising 4 to 6 times a week for at least 30 to 60 minutes each time.

• Aerobic Exercise burns calories and strengthens the cardiovascular system.
  
  • Why? Elevates heart rate for a sustained period of time.
  • How? Walking, swimming, bicycling, rowing, running, and aerobics classes.
  • How Fast? Exercise at intensity where you are able to talk but not sing, and … sweat a little.

  NOTE: Start slowly – you may only be able to do 5 to 10 minutes at first. If you are over 35, and have been inactive, see your physician before beginning an exercise program.
  

• Strength Training strengthens muscles, increases lean body mass, and helps to strengthen bones.
  
  • How? Calisthenics and weight lifting with free weights, resistance bands, and weight machines.
  • How Often? Should be done 2-3 times per week. The same muscle group should not be worked on consecutive days.
  • Rate? Start slowly, with lighter weights.

• Flexibility Exercise (stretching) keeps muscles flexible and joints healthy.
  
  • When? Should be done before and after aerobic and strength training exercise, targeting themuscles used.
  • How Often? Can be done every day to maintain overall flexibility.

  NOTE: Yoga and tai chi also help to maintain flexibility