Get Moving at Any Age
The Importance of Physical Activity
 Here are some of the good things that physical
activity will do for you:
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Help control your weight
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Help lower your blood pressure and blood cholesterol
levels
- Improve your circulation
- Reduce your risk of Type 2 diabetes (adult onset
diabetes)
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Reduce your risk of some cancers
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Keep your bones and muscles healthy and reduce the
risk of falls
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Help you live longer
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Relieve stress
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Lift your mood
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Sleep better
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Improve your posture so that you look your best
Who Is At Risk?
A recent survey found that 64% of county residents are overweight. The average adult watches 3 hours of television a day and 25% of residents get no exercise in an average week. Those who watched more television ate a higher fat diet with fewer fruits and vegetables. Overweight, physical inactivity and a diet high in fat increased the risk of heart disease and cancer.
More and more children are becoming overweight. In fact, the number of overweight children has tripled in the last 30 years. The Anne Arundel County Department of Health recently did a study on the problem, and the results were like those in national studies. The study found that 18% of school-age children (6 to 19 years of age) were overweight. Even our youngest kids have a problem, with 15% of 2 to 5 year olds being too heavy. One reason may be that kids spend more time playing video games, using the computer and watching television than having physical activities. The school day has become less active too. Recess has been cut to only 15 minutes per day and gym classes are only twice a week for 30 minutes in elementary school.
Physical activity becomes even more important as you grow older. Americans aged 65 and older are the least active age
group in the United States: approximately 35% of those aged 65 to 74 years report no leisure-time physical activity at all. Research has shown that seniors who have healthy lifestyles that include regular physical activity reduce their risk for chronic diseases and disabilities. Another recent study found that women who walked more than 4 hours per week (no other exercise) were 41% less likely to break a hip than those who walked less than an hour a week.
 What is Fitness?
The word "fitness" refers to your overall health. When you are fit you have…
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Energy to do what you want to do
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Reduced risk of health problems
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The chance to look and feel your best
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Strength and endurance for an emergency
What is Physical Activity?
Physical activity is anything that gets you moving at
a moderate pace (equal to a brisk walk). Other examples are using the stairs, housework, yard work, bike riding, hiking, recreational sports or dancing. Physical fitness is your ability to perform physical activity. The more you move, the more you improve.
What is Exercise?
Exercise refers to a planned program of physical activity that includes repetitive motion, for example: an aerobics class, stair climbing machine, jogging or weight training. There are three types of exercise:
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Aerobic exercise: Aerobic activities like walking,
running and jogging make you breathe harder and your heart beat faster. They help your heart stay healthy.
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Strength building exercise: Strength building exercises like exercising with light weights help build muscle.
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Stretching exercises: These exercises help stretch
out muscles that have tightened with exercise such as flexing and extending your legs after walking.
CDC - Why Strength Training?
In any program, it is best to have some of each kind of exercise.
How Much Do I Need?
The 2005 Dietary Guidelines for Americans recommends that adults get at least 30 minutes of moderate-intensity physical activity, in addition to usual activity, most days of the week. For most people, greater health benefits can be obtained by getting physical activity for a greater length of time or that is more vigorous in intensity. To help manage weight or prevent gaining weight as an adult, 60 minutes of moderate to vigorous intensity activity on most days of the week is suggested in addition to not exceeding your calorie requirements. To maintain weight loss, adults need to get 60 to 90 minutes of daily moderate physical activity.
The National Association for Sport and Physical Education states that children (under the age of 18) should get at least 60 minutes of moderate physical activity most days of the week.
For everyone, remember you don't have to get your physical activity all at one time. It can be accumulated throughout the day. For adults, that can mean two 10-minute walks and 10 minutes of climbing stairs per day. For children, that can mean accumulating 60 minutes of active play, outdoor activities, daily activities, such as stair climbing or dog walking, dance class or team sports. Be sure to include a variety of activities.
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