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Ways to Move Your Body

Assessment

Please indicate whether the following statement is true or false. It is recommended that adults complete a total of 60 minutes of moderate physical activity per week.

That's right, good job!

The correct answer is: False

Not quite!

The correct answer is: False

Run, walk, dance, row, play tag or ski. There are so many ways to be active and move your body each day. By moving your body, you can increase your longevity and quality of life by preventing illness, such as heart disease, stroke and diabetes, reducing anxiety, stress and depression, enhancing learning and creative thinking and improving your quality of sleep.

Nearly everyone knows that physical activity is critical to our overall well-being. Unfortunately, many of us have a hard time fitting it into our busy schedules. In fact, studies show that 25% of adults and 80% of children don’t get enough physical activity. The lack of movement can be detrimental to our health and well-being, leading to increases in chronic conditions and resulting in 5 million avoidable deaths globally per year.

The question remains — with the hustle and bustle of our busy schedules, how do we fit physical activity into our everyday routines? Here are some clinically proven ways to move your body each day:

Physical Activities What You Can Do to Integrate Them Into Your Day
Walking Turn your next meeting into a walking meeting
Running Run in place in between commercials/ads
Sports (individual or team) Shoot some indoor basketball hoops
Active recreation and play Take a 5- to 10-minute break to play a quick game of tag with your child(ren) (or a game of chase with your fur baby)
Golfing Take a 10-minute golf break with an indoor (or yard) putting green
Yoga Try a 7-minute yoga break
Dancing Turn on some music and take a 5-minute dance break in between meetings
Swimming Try a few dryland swimming techniques at home
Biking/cycling Take your bicycle to run your next errand
Water sports/activities Try a few rowing exercises with exercise bands and everyday items at home while you watch your favorite shows
Kickboxing Take a 5-minute break for a quick cardio kickboxing workout in between meetings
Cleaning the house Set a timer for 10 minutes each evening to tidy up your home
Yardwork Spend some time outdoors to mow the lawn, pull pesky weeds or tend to your garden

The amount of physical activity you need depends on your age. The following chart describes the amount of physical activity needed by age and intensity level:

How much physical activity you need*
Ages 1 – 5
  •  180 minutes per day of any intensity or 60 minutes of moderate to vigorous intensity
Ages 6 – 17
  • 60 minutes of moderate to vigorous activity per day
Ages 18 – 64
  • 150 – 300 minutes of moderate intensity per week
  • 75 – 150 minutes of vigorous intensity per week
  • 2 days of muscle strengthening activity per week
Ages 65+
  • Same as for ages 18 – 64 but with strength training and balance exercises 3 times a week to help prevent falls and improve balance

* Please note that the guidelines outlined above are based on World Health Organization (WHO) recommendations. You should contact your doctor for the amount of physical activity recommended for your personal circumstances.

Assessment

How much moderate physical activity should an adult between the age of 18 and 64 get each week?

That's right, good job!

The correct answer is: 150 – 300 minutes of moderate intensity activity

Not quite!

The correct answer is: 150 – 300 minutes of moderate intensity activity

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