Healthy Exercise

Take Advantage of Physical Activity

Regular physical activity substantially reduces the risk of dying from or developing the following conditions:

• Coronary Heart Disease
• Stroke
• Some Cancers
• Diabetes
• High Blood Pressure

Advantages to physical activity include:

• Controls 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

Overcome Barriers to Exercise

Time: 

• Plan ahead and make physical activity a part of your daily or weekly routine.  Schedule it, Write it on your calendar.
• Spread your activity out.  Do 15 minutes in the morning and 15 minutes in the evening for your daily dose of 30 minutes!
• Ask your friends and family to support you
• Plan social activities that evolve around exercise

Energy:

• Schedule physical activity for times in the day or week when you feel energetic.
• If given the chance, physical activity can actually increase your energy level.  Tell yourself this, and try it!

Motivation:

• Register with Activate Butler County, and be eligible to win incentives for being active.  Incentives include:  iPods, Running Shoes, and other great items to motivate you to stay active.
• Join an exercise group, class, or club.  Check out the YMCA or an outdoor club
• Check out local resources such as 250 & Fit

Skill:

• Select activities that do not require new skills, such as walking, climbing stairs, or jogging
• Exercise with friends who are at the same skill level as you
• Take a class to develop new skills

Weather:

• Develop a set of regular activitites that are always available regardless of weather including:
  
  • Indoor Cycling
  • Aerobic Dance
  • Indoor Swimming
  • Calisthenics
  • Stair Climbing
  • Rope Skipping
  • Mall Walking
  • Dancing

Travel:

• Put a jump rope in your suitcase and jump rope
• Walk the halls and climb the stairs in hotels
• Stay in places with swimming pools and exercise facilities
• Visit the local shopping mall and walk for half an hour or more

Family Obligations:

• Trade babysitting time with a friend, neighbor, or family member
• Hire a babysitter and look at the cost as a worthwhile investment into your physical and mental health
• Jump rope, do calisthenics, or ride a stationary bike while the kids are playing or sleeping
• Try to exercise when the kids are not around, such as during naptime or school time
• Encourage exercise facilities to provide childcare services.  The YMCA Play Place is a child watcher service for children while their parents are using the facility.
• Exercise as a family - what a better way to start a great new habit!

Incorporate Exercise into Everything

• Walk, cycle, jog, or skate to your destination
• Park the car farther away from entrances
• Get on or off the bus several blocks away from your stop
• Take the stairs instead of the elevator or escalator
• Play with children or pets.  Everybody wins!
• Exercise first thing in the morning
• Take fitness breaks instead of cigarette or coffee breaks - Walk or do desk exercises
• Perform gardening or home repair activities
• Avoid labor-saving devices (turn off the self-propel option on your lawn mower or vacuum cleaner)
• Exercise while watching TV (use hand weights, stationary bike, treadmill, stairclimber, or stretch)
• Put on some music and dance, dance, dance!
• Be ready for activity wherever you go!  Keep a pair of comfortable walking or running shoes in your car and office
• Make a Saturday morning walk a group or family habit
• Walk while doing errands or talking on the phone

Content Source:  Centers for Disease Control and Prevention.  www.cdc.gov/nccdphp/dnpa/physical/life/overcome.htm

Try These Activities

Start slow and gradually increase the intensity.  Trying too hard at first can lead to injury.

Examples of Moderate Activity:

Common Chores

Sporting Activities

Washing and waxing a car for 45 - 60 minutes Washing windows or floors for 45 - 60 minutes Gardening for 30 - 45 minutes Wheeling self in wheelchair 30 - 40 minutes Pushing a stroller 1-1/2 miles in 30 minutes Raking leaves for 30 minutes Walking 2 miles in 30 minutes (15 min/mile) Shoveling snow for 15 minutes Stairwalking for 15 minutes

Playing volleyball for 45 - 60 minutes Playing touch football for 45 minutes Walking 1-3/4 miles in 35 minutes Basketball (shooting baskets) 30 minutes Bicycling 5 miles in 30 minutes Dancing fast (socially) for 30 minutes Water Aerobics for 30 minutes Swimming laps for 20 minutes Basketball (playing a game) for 15 - 20 minutes Bicycling 4 miles in 15 minutes Jumping rope for 15 minutes Running 1-1/2 miles in 15 minutes (10 min/mile)

Source: The National Heart, Lung, and Blood Institute in cooperation with the National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health.  http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/phy_act.htm

• Calendar of Events  - This link will take you to several local activities that you and your family can take part in.
  
• Keep Track of Your Exercise  - Write down your food intake and exercise for each day in the appropriate box.  Identify your goals at the bottom of the diary sheet.