Improving Fitness Through Lifestyle Activities

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Improving Fitness Through Lifestyle Activities

• The University of Georgia Cooperative Extension
  Service

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Benefits of regular physical activity

• Improved self-image!
• More energy!
• Improved blood pressure and cholesterol!
• Improved mood, less stress and anxiety!

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Benefits of regular physical activity (cont.)

• Less risk for diabetes, heart disease,
  high blood pressure, cancer, and osteoporosis
  (bone disease)!
• Weight loss and weight maintenance!
• Stronger muscles and greater flexibility!

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Recommendations for physical activity

• Adults
• At least 30 minutes or more of moderate-intensity
  physical activity on most, preferably all, days
  of the week
• Children
• At least 60 minutes of
  physical activity each day

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Recommendations for physical activity

• RememberPhysical activity may be accumulated
  during the day!
• 10 minutes in the morning, 10 minutes in the
  afternoon, 10 minutes in the evening 30 minutes
  total for the day
• And you dont have to do the same activity each
  time you can walk in the morning, garden in the
  afternoon, and bicycle in the evening

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Lifestyle activities

• Recommended moderate intensity lifestyle
  activities
• Brisk walking
• Bicycling
• Raking leaves
• Vacuuming

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Lifestyle activities

• Ways to increase lifestyle activities at home
• Household chores
• Walking the dog
• Using the stairs more frequently
• Walking to visit neighbors

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Lifestyle activities

• Ways to increase lifestyle activities at work
• Walk part of the way to work
• Park at the far end of the parking lot
• Take the stairs instead of the elevator
• Walk during lunch and breaks

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Lifestyle activities

• Ways to increase lifestyle activities during
  leisure time
• Less than 2 hours per day of TV/computer time
• Plan family activities such as walking or
  bicycling
• Play games with the family (soccer, volleyball,
  tennis, badminton)

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TAKE HOME MESSAGE

• PLAN physical activity into your day
• Make it a habit, just like brushing your teeth
• You will feel better and have more energy
• Simple chores and tasks will be easier
• And most importantly, you will stay healthy and
  happy through the years!