Make it easier for you to do your daily work, like climbing stairs
Lower your risk for some kinds of cancer
Lower your risk for heart disease by raising HDL (the “good” cholesterol in the blood), lowering trigylcerides and blood pressure
1 mile of brisk walking (about 20 minutes) burns approximately 100 calories
Below are some guidelines about being physically active:
Make a Weekly Plan
Include information about what activity you will do, when you will do it, and for how long.
Wear a Good Pair of Shoes
Wear cotton socks.
If possible, go to the store right after you’ve been active. That way, your feet will be the size they are when you’re warmed up. They should NOT need to “stretch out” later.
The shoes should bend easily at the ball of your feet (just behind your toes).
Warm Up and Cool Down
Warm Up–Do whatever activity you plan to do but at a lower intensity (lower heart rate) for a brief time. This may mean walking slowly for a few minutes before speeding up.
Cool Down–Do whatever activity you have been doing, but at a lower intensity (lower heart rate) for a brief time.
Do a few minutes of mild stretching after warming up and cooling down.
When you stretch:
Hold the stretch steady for 15 to 30 seconds; Relax then repeat 3 to 5 times.
Breathe slowly in and out. Do NOT hold your breath.
Never stretch if you have pain before you begin. If a stretch causes pain, stop doing it. Listen to your body!
