Click here to download as PDF
Becoming More Physically Active, Part 2
Research shows that being active will:
- Help you lose weight and keep it off
- Lower your blood sugar
- Help you feel better
- Make you more physically fit
- 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!