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February 8. 2 0 0 6
BLACK HISTORY MONTH and the American Experience
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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. 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.
African American
Health Coalition, Inc.
Improve your outlook!
Move your body!
Are you ready to get active?
Physical activity can he 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
•
Jog in place.
•
lower your chance for diabe
•
Ride your stationary bike
tes
lower your blood pressure
•
improve your blood choles
If you have a health problem, check with your doctor before starting
Create a healthier you!
while watching TV.
•
•
Get up 15 minutes earlier in
trol your appetite
lower yourchance for a stroke
You can start being physically active slowly if you do not have a
health problem.
a vigorous exercise program.
Physical activity can also:
•
•
•
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:
•
My goal is to _________________________________for at least
Use the stairs instead of the
(write one favorite activity here)
elevator.
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!
•
Walk to the bus or train stop.
•
Walk to each end of the mall when you go shopping.
_____________ m i n u te s _______________ tim es each week.
(minutes per day)
(number o f times)
Park your car a few blocks 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.
M oderate Activities: H ere's a good place to start. M oderate
activities such as w alking a n d clim bing stairs fo r 10 m in-
utes, three times a day
can
im p r o v e
•
your
kids
or
grandkids.
•
your
Jump rope or play tag
with
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
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 Activities: You can increase to this higher level as
yo u becom e m ore fit. You get additional health benefits fr o m
doing vigorous activity. I f you
are already at this level, keep
Write in the log the num ber of minutes you are active each day:
Make it a religious thing.
Mon
Start a physical activity
group at your church.
Example 10
Tues
Wed
Thurs
Fri
Sat
Sun
15
15
20
20
30
30
OFF
30
30
OFT;
30
30
30
OFF
30
30
30
OFF
Week 1
Example 30
up the good w ork!
•
Track your daily progress. Start out slowly. Soon you will
reach 30 minutes or more a day!
Week 2
bicycling
Make it a work thing.
Example 30
• jogging/running
•
swimming
•
marching in place
•
doing aerobics
•
playing sports (basketball,
football, soccer, baseball)
Week 3
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.
Week 4
Week 5
Week 6
Week 7
W eeks
U.S. D epartm ent of H ealth and Human Services
Public Health Service
National Institutes of Health
National Heart, Lung, and Blood Institute
NIH Publication No. 97-4064
September 1997
NATIONAL HEART,
LUNG AND BLOOD
INSTITUTE
»
ORMH
For more information contact AAHC at 503-413-1850
or visit the AAHC website at www.aahc-portland.org
OFFICE OF RESEARCH
ON MINORITY HEALTH
j
t