Why Need Health Care

Governor's Council on Physical Fitness and Health

Physical Activity Recommendations

National recommendations for physical activity encourage all Americans to engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.

Benefits of regular physical activity can include the

• Reduced risk of premature death
• Increased functional fitness
• Reduced risk of coronary heart disease
• Aid in weight control
• Reduce risk of diabetes (type 2)
• Decreases blood pressure
• Reduce risk of colon cancer
• Reduce risk of high blood pressure
• Reduce risk of osteoporosis
• Reduce effects of stress

Those who are just beginning to be physically active should start out slowly and gradually build to higher levels in order to prevent the risk of injury or feel bad from unrealistic goals. It is important to

1. Consult with a medical provider before beginning any program of physical activity
2. Encouragement from (family, co-workers, faith community, neighbors, etc..) to be physically active.
3. Find physical activities that are of interest
4. Establish realistic goals (concerning activity level and regularity)
5. Gradually build on activities
6. Make physical activity a part of your life

Physical Activity is any bodily movement produced by skeletal muscles that result in an expenditure of energy.

Moderate intensity physical activity refers to a level of effort in which a person should experience:

• Some increase in breathing or heart rate
• A “perceived exertion” of 11-14 on the Borg Scale
• 3-6 metabolic equivalents (METs); or
• Any activity that burns 3.5 to 7 calories per minute (kcal/min)

Vigorous intensity physical activity refers to a level of effort in which a person should experience:

• Large increase in breathing or heart rate
• A “perceived exertion of 15 or greater on the Borg Scale
• Greater than 6 metabolic equivalents (METs); or
• Any activity that burns more than 7 calories per minute (kcal/min)