Download The Benefits of Physical Activity Regular physical activity has many

The Benefits of Physical Activity
Regular physical activity has many health-related benefits. These benefits are well documented
and include:
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Decreased risk of premature death
Decreased risk of heart disease and stroke
Decreased risk of certain types of cancer
Decreased risk of developing type II diabetes
Decreased risk of developing osteoporosis
Decreased systolic and diastolic blood pressure
Decreased body fat and body weight
Decrease in total cholesterol and LDL’s and an increase in HDL’s
Increased self-esteem, decreased feelings of anxiety and depression
A quote taken from Physical Activity and Health: A Report of the Surgeon General states that,
“Significant health benefits can be obtained by including a moderate amount of physical activity
on most, if not all, days of the week. Through a modest increase in daily activity, most
Americans can improve their health and quality of life.” This statement is supported by the
American College of Sports Medicine (ACSM) and the Centers for Disease Control (CDC) by
recommending that “Every US adult should accumulate 30 minutes of moderate-intensity
activity on most, preferably all, days of the week.” The 30 minutes of physical activity may be
completed in 1 session or broken down over the course of the day into 3-10 minute sessions
each day. Activities such as taking walks, gardening (shoveling, digging, hoeing), mowing the
lawn (walking, not riding), dancing and household chores (continuous movement) can all
contribute to the same health benefits as continuous exercise.
An accumulation of 30 minutes or more of physical activity throughout the day can help maintain
and possibly improve overall health. Overall health is different than fitness. The ACSM and the
U.S. Centers for Disease Control and Prevention (USCDC) developed the following guidelines
for maintaining health benefits (vs. fitness) with low to moderate activity.
Frequency: Daily
Intensity: Equivalent to a brisk walk at 3-4 miles per hour
Time: An accumulation of 30 minutes or more of moderate-intensity activity. Beginners
should start with a few minutes of activity and increase gradually to 30 minutes.
Types of Activity: Walking up stairs, raking leaves, dancing, gardening, and walking.
These guidelines were formulated by the above agencies to get the 25% of Americans who are
completely sedentary and the 60% who have inadequate activity levels more active. These
guidelines and recommendations are a starting point. To achieve optimal health benefits,
individuals can increase their activity by 10 minutes per day and change activities as their
stamina, strength and health improve.
*Refer to your physician before starting an exercise regimen if you have any concerns about
how it will affect you current health status.