From January to March, we’re challenging you to Be Active! Physical activity is anything that gets your body moving. Just adding an evening stroll, a family bike ride, or afternoon yoga to your day can leave you feeling refreshed. Studies have shown that even a small amount of exercise a few times a week can add years to your life! Now who doesn’t want that? Go ahead, make physical activity part of your day. Be Active! You’ll live longer.

Physical Activity Guidelines

Children (Ages 6-17 years)
Children should engage in 60 minutes of physical activity each day. Most activity should be aerobic but muscle strengthening and bone strengthening should also be included at least 3 days per week.
Guidelines for Children

Adults (Ages 18-64 years)
Adults should engage in 150 minutes of physical activity per week. Most activity should include aerobic activity and muscle strengthening activity should also be included at least 2 times per week.
Guidelines for Adults

Older Adults (65 years and older)
As an older adult physical activity is one of the most important things your can do for your health. Healthy individuals should follow the guidelines for adults. Any health risks, you should talk to your doctor before starting and exercise program.
Guidelines for Older Adults

Other Links

• Let’s Move!
• Fitness.gov: Be Active

Benefits of Being Active

Regular physical activity and exercise helps many of the body’s systems function better, decreases the risk of disease, and helps you lose weight. The Harvard School of Public Health lays out benefits of physical activity:

• “What is the Single Best Thing We Can Do for Our Bodies” Video – Amazing video with great information!
• Cost of Physical Activity
• Exercise Intensity:  What’s Moderate, What’s Vigorous
• Walking and Bicycling your way to Healthy
• More Activity Equals more Benefit
• Exercise for Weight loss and Maintenance
• Stat Slow, Increase as your Fitness Grows
• Bottom Line: Move more, Sit Less

Ways to Be Active

You probably have a full list of things to do, but why not add a little exercise to it? There are many way to sneak physical activity into your day, whether you are at the office, at home, or running errands. Even three short ten-minute chunks of physical activity can be an easy way to get physical activity into your busy routine. Or, if you don’t have the motivation to exercise,  having a buddy to keep you accountable is a great way get motivated and stay motivated.

• 50 Body Weight Exercises You can do Anywhere
• Simple ways to Be Active
• Simple 10 minute workouts
• Find a buddy!

 

Steps to Success

Do you have a hard time sticking to your exercise program or healthy eating? Every day may not be perfect, but that shouldn’t be an excuse to go back to your old habits. Check out our Active Living & Healthy Eating Toolkit that can help you choose simple ways to activate a better lifestyle for yourself.

From Our Office to Yours

According to the Bureau of Labor Statistics, most of the day (8.8 hours) the average American spends working or doing work-related activities. The other time is spent sleeping (7.7 hours), leisure and sporting activities (2.6 hours), while caring for others, doing household activities, eating and drinking, etc., account for the rest (4.9 hours). With most of the day spent at work, it is important to carry healthy habits into the workplace.

Some helpful ways to incorporate a healthy lifestyle into the office is to create a healthy meeting policy. If meetings usually have snacks or refreshments, replace unhealthy items, such as sugary beverages or greasy chips, with healthy alternatives, like fruit or veggie plates and water, to promote a healthy lifestyle. Having a watercooler in the office is a great way to have a cold, easily accessible drink throughout the day. Get away from your desk and go for a walk. Instead of emailing or calling someone in your office, get up and walk to relay the message instead.

Other Links

• CDC Healthy Workplace Practices
• Guidelines for Healthy Foods and Beverages at Meetings