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Add activity to your daily routine and feel more energetic!
African American
Health Coalition, Inc
Being physically active is important. It can help you feel better and
improve your health. There are many fun things that you can do to
be a c tiv e ly yourself or with family or friends. Children and adults
should do 30 minutes or more o f moderate physical activity each
day. You can do 30 minutes all at once or 10 minutes at a time, three
times a day. I f you are not used to being active, start out slowly and
work up to 30 minutes a day. Add more activities fo r longer periods
o f time as you begin to feel more fit, or add some vigorous activity.
"a
Improve your outlook!
Move your body!
Physical activity can be your solution to feeling tired,
bored, and out o f shape. With more physical activity you
may feel less stressed!
Change your habits by adding activity to your daily rou
tine. Any movement you do bum s calories. The more you
move, the better. Check out some o f these simple activities
to get you started today.
Physical activity can also:
• make you feel more energetic
•
health problem.
•
J
••
If you have a health problem, check with your doctor before starting
To perk up:
•
trol your appetite
Get up 15 minutes earlier in
the morning and stretch.
lower your chance for diabe
tes
•
Jog in place.
•
Ride your stationary bike
•
lower your chance for a stroke
while watching TV.
•
lower your blood pressure
•
•
improve your blood choles
cise video.
Create a healthier you!
Workout along with an exer
Choose one activity from the list o f moderate or vigorous
activities above and get started fo r a healthier you! Get a
pencil and write your answer below.
terol levels
^00
To do a quick workout:
•
Use the stairs instead of the
My goal is to
elevator.
What’s the best type of physical activity for you?
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help you sleep better
•
•
•
You can start being physically active slowly if you do not have a
a vigorous exercise program.
help you lose weight and con
•
Are you ready to get active?
_for at least
(write one favorite activity here)
•
Walk to the bus ortrain stop.
•
Walk to each end of the mall when you go shopping.
______________m i n u t e s _______________ tim es each week.
(minutes per day)
(number o f times)
Park your car a few blocks away and walk.
The best type is the one or two that you will do! Pick an
activity that you enjoy doing and one that will fit into your
daily routine. Start with moderate levels o f activity and
work your way up!
To have fun:
•
Play your favorite
dance music. Do the old
steps you love—add some
Moderate level of activity
new moves.
M oderate Activities: H e re ’i a good place to start. M oderate
•
activities su ch as w alking a n d clim bing stairs f o r 10 m in
utes, three tim es a day
grandkids.
can
•
im p r o v e
your
Jump rope or play tag
with
your
kids
or
Use hand-held arm
health. Pick a fe w things
weights during a phone
to try fr o m the list be
conversation with a friend
low.
•
walking
•
gardening
•
dancing
•
vacuuming
•
raking leaves
•
climbing stairs
•
bowling
r a v ^ 3 H ir ii4 ? jiN iiir^ .? :iiiii
Make staying physically active a lifelong habit!
Make it a family thing.
Make Physical Activity A Habit
Work out with your family, friends, or neighbors. Teaming
up with a partner keeps you both motivated.
Vigorous level of activity
Vigorous A ctivities: You can increase to this hig h er level as
Make it a religious thing.
Track your daily progress. Start out slowly. Soon you will
reach 30 minutes or more a day!
W rite ir the log thenum ber of m inutes y ou are active eac h day:
Mon
y o u becom e m ore fit. You get additional health benefits fr o m
Start a physical activity
group at your church.
doing vigorous activity. I f yo u
are already a t this level, keep
up the good w ork!
•
bicycling
ru
swimming
marching in place
•
doing aerobics
•
playing sports (basketball.
Wed
Thurs
Fri
| Sat
15
15
20
20
30
30
OFF
30
30
OFF
30
30
30
OFF
30
30
30
OFF
Sun
Week 2
Make it a work thing.
•
Tues
Week 1
Example 30
• jogging/running
•
Example 10
■f s
football, soccer, baseball)
Keep a pair o f walking
shoes at your job. Hookup
with a coworker and use
part o f your lunch time or
breaks to be active. Chal
lenge each other to better
health.
Example 30
Week 3
_______
Week 4
Week 5
Week 6
Week 7
Week8
U.S. Department of Health and Human Services
NftnCMM. K A R T
LUHtt AMD M. OOO
•e tm n t
Public Health Service
National Institutes of Health
National Heart, Lung, and Blood Institute
NIH Publication No. 97-4064
September 1997
■ ■
o ^ ce or research
For more information contact AAHC at 503-413-1850
or visit the AAHC website at www.aahc-portland.org