By Amy Fiala, RN and Jennifer Mount, RN
Spring is here, and it is the perfect time to get outside and enjoy the warmer weather and longer days. The 2018 Physical Activity Guidelines for Americans state, “Being physical active is one of the most important actions that people of all ages can take to improve their health”. The evidence is clear. Physical activity has many long-term health benefits including reducing the risk of some cancers and chronic diseases, but did you know that it also has immediate health benefits? A single bout of moderate-to-vigorous activity can make people feel better, function better, and sleep better.
The Physical Activity Guidelines for Americans, 2nd edition, recommends that adults should get 150 minutes of moderate-intensity aerobic activity every week and do activities that strengthen muscles at least 2 days every week.
Too busy to get active? Multitask!
It all adds up. Get active and get things done at the same time with these simple tips:
- Step up your cleaning routine by making chores physical activity. Sweep, vacuum, and do laundry.
- Make yardwork a workout. Mow the lawn, rake the yard, and garden.
- Make errands more active. Walk or bike to your destination, park farther away, take the stairs, and skip the cart and use a basket.
Get motivated
- Set yourself up for success and get ready the night before. Put your sneakers next to your bed so they are the first things you see.
- Find a partner. Activity might be more fun with a friend.
- Share your goals with others by writing them down and posting to your favorite social media site.
- Set small goals. If 30 minutes of exercise is too much, set a goal to complete 5 minutes. Some activity is better than none.
Create a plan
For more tips and to create a weekly activity plan, visit https://health.gov/moveyourway/activity-planner So, how will you get active this week?
Office of Disease Prevention and Health Promotion. (2022, February 17). Materials for adults. https://health.gov/our-work/nutrition-physical-activity/move-your-way-community-resources/campaign-materials/materials-adults
U.S. Department of Health and Human Services (2018). Physical Activity Guidelines for Americans, 2nd edition. https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines
