EXERCISE

The Benefits of Regular Physical Activity

Regular physical activity that is performed on most days of the week reduces the risk of developing or dying from some of the leading causes of illness and death in the United States. Regular physical activity improves health in the following ways:

  • Reduces the risk of dying prematurely.

  • Reduces the risk of dying from heart disease.

  • Reduces the risk of developing diabetes.

  • Reduces the risk of developing high blood pressure.

  • Helps reduce blood pressure in people who already have high blood pressure.

  • Reduces the risk of developing colon cancer.

  • Reduces feelings of depression and anxiety.

  • Helps control weight.

  • Helps build and maintain healthy bones, muscles, and joints.

  • Helps older adults become stronger and better able to move about without falling.

  • Promotes psychological well-being.

What is a Moderate amount of Activity?

As the examples listed in the box show, a moderate amount of physical activity* can be achieved in a variety of ways. People can select activities that they enjoy and that fit into their daily lives. Because amount of activity is a function of duration, intensity, and frequency, the same amount of activity can be obtained in longer sessions of moderately intense activities (such as brisk walking) as in shorter sessions of more strenuous activities (such as running):+

Examples of Moderate Amount of Activity

Less Vigorous, More Time
Washing and waxing a car for 45-60 minutes

Washing windows or floors for 45-60 minutes

Playing volleyball for 45 minutes

Playing touch football for 30-45 minutes

Gardening for 30-45 minutes

Wheeling self in wheelchair for 30-40 minutes

Walking 1 3/4 miles in 35 minutes (20 min/mile)

Basketball (shooting baskets) for 30 minutes

Bicycling 5 miles in 30 minutes

Dancing fast (social) for 30 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)

Water aerobics for 30 minutes

Swimming laps for 20 minutes

Wheelchair basketball 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)

Shoveling snow for 15 minutes

Stair walking for 15 minutes

A moderate amount of physical activity is roughly equivalent to physical activity that uses approximately 150 Calories (kcal) of energy per day, or 1,000 Calories per week. + Some activities can be performed at various intensities; the suggested durations correspond to expected intensity of effort.

Adolescents and Young Adults

  • Nearly half of young people aged 12-21 are not vigorously active on a regular basis.

  • Physical activity declines dramatically with age during adolescence.

  • Female adolescents are much less physically active than male adolescents.

High School Students

  • In high school, enrollment in daily physical education classes dropped from 42 percent in 1991 to 25 percent in 1995.

  • Only 19 percent of all high school students are physically active for 20 minutes or more in physical education classes every day during the school week.

Parents
Parents can help their children maintain a physically active lifestyle by providing encouragement and opportunities for physical activity. Family events can include opportunities for everyone in the family to be active.

Teenagers
Regular physical activity improves strength, builds lean muscle, and decreases body fat. It can build stronger bones to last a lifetime.