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Add activity to your daily routine and feel more energetic!
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 active<by 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. If 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.
African American
Health Coalition, Inc.
Improve your outlook!
Move your body!
Are you ready to get active?
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 burns calories. The more you
move, the better. Check out some o f these simple activities
to get you started today.
•
make you feel more energetic
To perk up:
•
help you lose weight and con
•
the morning and stretch.
•
help you sleep better
•
•
lower your chance for diabe
lower your blood pressure
•
improve your blood choles
•
If you have a health problem, check with your doctor before starting
r a
•
í
Jog in place.
• Ride your stationary bike
while watching TV.
tes
•
health problem.
Get up 15 minutes earlier in
trol your appetite
lower your chance for a stroke
You can start being physically active slowly if you do not have a
a vigorous exercise program.
Physical activity can also:
•
•
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.
cise video.
terol levels
To do a quick workout:
•
H ill
HlWlisIM0H Π0
Use the stairs instead of the
o-
elevator.
•
My goal is to ________________________________ for at least
(write one favorite activity here)
Walk to the bus or train stop.
m in u te s _____________ times each week.
Walk to each end of the mall when you go shopping.
What’s the best type of physical activity for you?
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!
(minutes per day)
(number o f times)
Park your car a few Slocks away and walk.
To have fun:
•
Play your favorite
dance music. Do the old
steps you love—add some
Moderate level of activity
new moves.
Moderate Activities: Here's a good place to start. Moderate
activities such as walking and climbing stairs fo r It) m in
utes, three times a day
can im p ro ve y o u r
health. Pick a few things
to try from the list be
low.
•
walking
•
gardening
•
dancing
•
vacuuming
•
raking leaves
Jump rope or play tag
with
your
kids
or
grandkids.
•
Use hand-held arm
weights during a phone
conversation with a friend
Make staying physically active a lifelong habit!
Make it a family thing.
• climbing stairs
•
•
Make Physical Activity A Habit
bowling
Work out with your family, friends, or neighbors. Teaming
up with a partner keeps you both motivated.
Vigorous level of activity
Vigorous Activities: You can increase to this higher level as
you become more fit. You get additional health benefits from
doing vigorous activity. I f you
are already at this level, keep
up the good work!
•
bicycling
Make it a religious thing.
Start a physical activity
group at your church.
•
marching in place
•
doing aerobics
•
playing sports (basketball,
football, soccer, baseball)
NATIONAL HEART.
LUNG. AND BLOOD
INSTITUTE
Tues
Wed
Thurs
Fri
Sat
Sun
15
15
20
20
30
30
OPT
30
30
OFT
.30
30
30
OPT
30
30
30
OPT
Week 1
Week 2
Keep a pair o f walking
shoes at your job. Hook up
with a coworker and use
part o f your lunch time or
breaks to be active. Chal
lenge each other to better
health.
U.S. Department of Health and Human Services
Public Health Service
National Institutes of Health
National Heart, Lung, and Blood Institute
NIH Publication No. 97-4064
September 1997
Example 10
Example 30
• jogging/running
swimming
Write in the log the number of minutes you are active each day:
Mon
Make it a work thing.
•
Track your daily progress. Start out slowly. Soon you will
reach 30 minutes or more a day!
ORMH
Example 30
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
For more information contact AAHC at 503-413-1850
or visit the AAHC website at www.aahc-portland.org
OF RESEARCH
æ FICE
MINORITY HEALTH
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