Staying Physically Active

Did you know? Build up over time When you are  not  physically active, you are more likely to:  Start  by  doing  what  you  can,  and  then  look  for  ways  to do more.  If you have not been active for a while,  start out slowly. After several weeks or months,  build up your activities—do them longer and more  often.  Walking  is  one  way  to  add  physical  activity  to  your  life.  When you first start, walk 10 minutes a day on  a few days during the first couple of weeks.  Add more time and days.  Walk a  little longer.  Try 15 minutes instead of 10 minutes.  Then walk  on more days a week.  Pick up the pace.  Once this is easy to do, try  walking faster. Keep up your brisk walking for a  couple of months. You might want to add biking  on the weekends for variety.  How much physical activity do you need each week? Advice to follow: Aerobic  ADULTSSHOULD2 hours  and 30 minutes each week of  aerobic physical activity that  requires moderate effort.   activity for at least 10 minutes   at  a  time. Strengthening: strengthening  activities  at  least  2 days a week.  push-ups,  sit-ups  and  lifting weights  Do it your way.    Having  a  support  network  can  help you keep up with your program.  Add the right amount of activity into  your  life.  Every  little  bit  adds  up and doing something is better  than doing nothing. Moderate-level  activities (check off the ones you will try):          Biking slowly Canoeing Dancing General gardening (raking, trimming shrubs) Tennis (doubles) Using your manual wheelchair Using hand cyclers— also called arm ergometers Walking briskly Water aerobics