Indulge Yourself in Physical Activity

By Katie Reim, Oklahoma State University

First posted on 02-08-2011

With the new year in full swing, it is time to get on board with a healthy outlook for the new year. Physical activity is a good component to a healthy lifestyle.
There are many ways to add more activity into your daily routine – take a walk, work in the garden, climb the stairs or dance the night away.

Janice Hermann, Oklahoma State University Cooperative Extension nutrition specialist, said for health benefits, adults should aim for 30 minutes of moderate physical activity most days of the week.

“In addition to diet, physical activity is an important aspect of weight management,” she said. “To manage body weight and prevent weight gain 60 minutes of moderate physical activity is recommended on most days.”

Moderate physical activity includes any activity that takes about as much energy as a brisk walk, which is a pace of about two miles in 30 minutes.

There are lots of reasons to get moving, Hermann said.

“Physical activity helps relieve stress and makes you feel good,” she said. “It will help you be more productive and sleep better. Physical activity is good for your health and helps achieve and maintain fitness and lowers the risk for chronic disease.”

To make physical activity a regular part of the day, choose activities that are enjoyable and can fit into a schedule.

Some types of physical activity are especially beneficial. Hermann suggests the following:
- Aerobic activities such as walking, jogging and swimming.
- Resistance, strength building and weigh-bearing exercises. Carrying a child, lifting weights and walking are all weight bearing exercises.

Hermann said balance and stretching activities enhance physical stability and reduce risk of injuries. Gentle stretching, dancing and yoga can increase both balance and flexibility and can help with relaxation.

“For your health and safety it is important to consult with a health care provider if you are over 40 for men and 50 for women or have chronic health problems before starting to become more physically active,” she said. “There are many activities to do at any age. Staying strong and flexible has many benefits.”