Let’s get physical!

Summer! Just the very word may make you feel alive! But despite the warmer weather and longer days, the number of overweight and obese adults continues to increase. In fact, one 107 million adults are overweight or obese, and only 60% of adults participate in some type of regular physical activity. You’ve likely heard about the benefits of regular exercise.

Physical activity has been proven to:

• reduce the risk of heart disease
• improve blood cholesterol levels
• prevent and manage high blood pressure
• help maintain a healthy weight
• prevent bone loss
• increases muscular strength
• boost energy and increase optimism
• manage stress, release tension and counter anxiety

Even if you don’t have access to a gym, participate in group sports or are a seasoned runner, you can still reap the benefits of regular physical activity. This good news comes from the American College of Sports Medicine, the Centers for Disease Control and the Surgeon General who recommend "accumulating 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week" to gain physical activity’s health benefits.

What does this mean — really? This message focuses on moderate intensity activity. To achieve physical activity’s health benefits, you do not necessarily have to be concerned about increasing your heart rate to a certain number, worry about how fast you are moving or how long you are moving. In other words, even short bouts of activity are beneficial. For example, spending a few extra minutes to take the stairs instead of the elevator or parking your car further from away from your destination counts and can really add up!

To help make this message come alive, the Institute for Research and Education in Minnesota developed the Activity Pyramid. It is very similar to the U.S. Department of Agriculture’s Food Guide Pyramid since it promotes a "balanced diet" of weekly physical activity and various forms of "unstructured" and "structured or traditional" forms of exercise.

Level 1: Creating an active lifestyle
This level is the bottom or base of the pyramid. If you are currently inactive, starting off at the base of the pyramid can still result in significant health benefits. The base of the pyramid represents daily activities, which should be done as much as possible. These activities include:

• taking the stairs instead of the elevator
• walking the dog around the block
• parking your car farther away
• getting off the bus at an earlier stop
• making extra steps in your day

These types of activities are "unstructured" and they may or may not be planned. Many times, you will not even realize that you are increasing your level of physical activity!

Level 2: Aerobic and recreational sports
After you feel comfortable with the solid base you built with Level 1 activities, consider trying to add aerobic and recreational activities to your weekly routine. Examples of these activities include:

• brisk walking
• bicycling
• swimming
• team sports
• hiking
• dancing

With a goal of achieving them 3-5 times per week, these activities focus on improving your heart and lungs. However, before you begin to add these more "structured" activities to your pyramid base, consider your personal safety. As with any exercise program, consult your health care provider for the "green light."

Level 3: Flexibility and strength
Your heart and lungs are not the only parts of your body that need to be fit! The next level of activity focuses on the importance of stretching and strengthening exercises as well as light activities. This level of the pyramid includes activities such as stretching, push-ups, abdominal curl-ups, weight lifting and leisure activities such as yard work, golf and bowling. The goal for these activities is 2-3 times per week.

Level 4: Cut down on sitting
The very top of the pyramid is a reminder to cut back on or take breaks from long periods of sitting, like when watching TV or working on the computer. While rest and relaxation are very important in our daily lives, try challenging yourself to get up and move (even for a few minutes) if you find yourself sitting for more than 30 minutes. For example, if sitting at your desk, get up and walk down the hall or up and down a flight of stairs every half-hour. While talking on the phone, stand up and move around.

Variety and fun
By adding a variety of activities into your life, you are less likely to get bored. Be creative in finding a variety of ways to stay active! Enjoy time with your family and friends by being active together! And…most importantly, make being active fun!

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

For more information on summertime activities:

• CT Summer, ctnow.com

Last revised: March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.