Exercise

Physical fitness encompasses a person’s ability to perform physical activities that require aerobic fitness, flexibility, strength and endurance. Regular physical activity may help you lose weight and keep weight off. It also may improve your energy level and mood and lower your risk for developing diseases such as heart disease, diabetes, stroke and some cancers. In addition, exercise can help control high blood pressure, reduce symptoms of depression and anxiety and help prevent premature death.

Any amount of physical activity is better than none. Experts recommend doing at least 30 minutes of moderate-intensity physical activity on most or all days of the week for good health. To lose weight or maintain a weight loss, you may need to do more than 30 minutes of physical activity a day, as well as follow your healthy eating plan.

You can get your daily 30 minutes or more all at once or break it up into shorter sessions of 20, 15 or even 10 minutes. Try some of these moderate-intensity physical activities.

• walking (15 minutes per mile or 4 miles per hour)
• biking
• tennis
• aerobic exercise classes (step aerobics, kick boxing, dancing)
• energetic house or yard work (gardening, raking, mopping, vacuuming)

Moderate-intensity physical activity refers to a level of effort in which a person should experience the following.

• Some increase in breathing or heart rate
• the effort a healthy individual might expend while walking briskly, mowing the lawn, dancing, swimming, or bicycling on level terrain, for example.
• any activity that burns 3.5 to 7 Calories per minute (kcal/min)

Women especially, it seems, have a hard time getting in regular exercise. According to the U.S. Office of Women’s Health, only four in 10 women engage in recommended levels of physical activity. Other exercise trends reveal that activity decreases with age and is less common among those with lower income and less education.

This exercise section compiles articles and resources to help you change your exercising habits and lead a healthier lifestyle.

Check with your doctor before beginning any exercise plan and then learn to stick with the exercise program. Call 1.877.UT.CARES (1.877.882.2737) to make an appointment today!