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In 1997-1998, 38.3 Americans, over age 18, didn’t
get any physical activity!1 A 2000-2001 study by the CDC showed that
54.6% of adults over the age of 18 were not active enough to meet minimal
physical activity recommendations.2 The relative risk of Coronary
Heart Disease associated with inactivity ranges from 1.5-2.4 which is higher
when compared to high blood cholesterol, high blood pressure, or cigarette
smoking.3
The key is to Just Move! (Check out
the American Heart Association's "Just
Move" program). Find ways to
increase your physical activity everyday!
At Home:
- Do your own housework and yard work
- Walk on your treadmill or stationary cycle
when watching TV
- Park farther away in parking lots
At the office:
- Walk to someone’s office, rather than
calling
- Walk at airports when waiting for the plane
- Walk around your building during lunch or a
break
At Play:
- Plan family vacations that includes physical
activity
- Make a date with a friend and do your favorite
activity together and do it regularly!
Before starting an exercise program consider the
following:
- Consult your doctor before
starting an exercise program!
- Certain medical conditions will require
special instructions and monitoring, especially if you have diabetes
- Your medical condition will determine the
types of exercise that are appropriate for you
The American Heart Association Guidelines
recommend at least 30 minutes of moderate intensity physical activity on most
days of the week. A brisk walk (15-20 minutes per mile) is considered moderate
intensity. View more walking suggestions! Resistance training with weights, performing 8-10 different
exercises, with 1-2 sets per exercise, and 10-15 repetitions per set, at a
moderate intensity is recommended 2 or more times per week. Flexibility
training and an increase in daily lifestyle activities will further complement
this exercise program.4-5
The amount and intensity of exercise will be
different for everyone. The most important thing to consider is to always
start slow! Gradually increase the amount, duration, and intensity of your
exercise program to try to achieve 30 minutes on most days of the week4-5
The American Heart Association is offering the "Choose
to Move" program which designs a 12 week exercise program for you
1Advance Data, No. 325, April 2002,
CDC/NCHS
2Morbidity and Mortality Weekly
Report, Vol. 52, No. 32, 2002, CDC/NCHS
3Journal of the American Medical
Association, 1995; 273: 402-407
4AHA Consensus Panel Guide for
Comprehensive Risk Reduction for Adult Patients Without Coronary or Other
Atherosclerotic Vascular Disease
5Pearson, TA, Blair, SN, et al. AHA
Guidelines for Primary Prevention of Cardiovascular Disease and Stroke: 2002
Update. Circulation 2002; 106: 388.
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