Increase Physical Activity

Regular and consistent physical activity that can be maintained on a daily basis throughout life--walking, gardening, push ups, and lunges--is an essential piece of the optimal health equation.

Physical activity is any movement of the body that uses energy.

Aerobic physical activity gets your heart pumping. For health benefits, aerobic activity should be moderate or vigorous intensity.

  • Walking
  • Playing soccer
  • Dancing
  • Yard Work
  • Taking the stairs

How much physical activity do you need?

The National Activity Guidelines recommend 150 minutes of moderate intensity aerobic activity each week. That may seem like a long time, but if you break it up you will reach your goal in no time! Tip: Use the Talk Test:

  • Low intensity- able to sing and talk
  • Moderate intensity- able to talk but not sing (recommended)
  • Vigorous intensity- able to only say a few words without stopping to catch your breath

Tips to becoming more active

Use these helpful tips and resources in your physical activity plans.

  • Write down the reason you want to be active and place is somewhere you will see it
  • Break your daily activity up into smaller sessions
  • Join a walking group or walk with a buddy
  • Take the stairs
  • Park further away
  • Set a timer to get up every hour and move for at least one minute
  • Listen to music
  • Try a YouTube physical activity video
  • Track your activity
  • Schedule your activity on a calendar and put it somewhere you will see it daily
  • Get a pedometer and track your steps
  • Track your walk or run with the RunKeeper or MyFitnessPal app
  • Take walking breaks (i.e. 1-2 minutes in place or around your house/workplace every 2-3 hours).

Lifestyle Medicine

An evidence-based approach to preventing, treating and even reversing diseases by replacing unhealthy behaviors with positive ones.