According to the Pennsylvania Department of Health, regular physical activity substantially reduces the risk of dying of coronary heart disease, the nation's leading cause of death, and decreases the risk for stroke, colon cancer, diabetes and high blood pressure. It also helps to control weight; contributes to healthy bones, muscles and joints; reduces falls among older adults; helps to relieve the pain of arthritis; reduces symptoms of anxiety and depression; and is associated with fewer hospitalizations, physician visits and medications.
Tips for Being More Active
With a little creativity and planning, even the person with the busiest schedule can make room for physical activity. Before or after work or meals is often a good time to cycle, walk or play. Think about your weekly or daily schedule, and look for and make opportunities to be more active. Every little bit helps. Consider the following suggestions:
Walk, cycle, jog, skate, etc., to work, school, the store or place of worship.
Park the car farther away from your destination.
Get on or off the bus several blocks away.
Take the stairs instead of the elevator or escalator.
Play with children or pets. Everybody wins. If you find it too difficult to be active after work, try it before work.
Take fitness breaks – walking or doing desk exercises – instead of taking cigarette or coffee breaks.
Perform gardening or home repair activities.
Avoid labor-saving devices – turn off the self-propel option on your lawn mower or vacuum cleaner.
Use leg power – take small trips on foot to get your body moving.
Exercise while watching TV (for example, use hand weights, stationary bicycle/treadmill/stairclimber, or stretch).
Dance to music.
Keep a pair of comfortable walking or running shoes in your car and office. You'll be ready for activity wherever you go!
Make a Saturday morning walk a group habit.
Walk while doing errands.
Tips for people who have been inactive for a while:
Use a sensible approach by starting out slowly.
Begin by choosing moderate-intensity activities you enjoy the most. By choosing activities you enjoy, you'll be more likely to stick with them.
Gradually build up the time spent doing the activity by adding a few minutes every few days or so until you can comfortably perform a minimum recommended amount of activity (30 minutes per day).
As the minimum amount becomes easier, gradually increase either the length of time performing an activity or increase the intensity of the activity, or both.
Vary your activities, both for interest and to broaden the range of benefits.