DelaWELL Program -- Physical Activity

"Placing Delaware at the Forefront of Wellness"

YOU (and possibly a co-worker, a group of friends, or a family member)

Develop a physical activity program that includes brisk walking, jogging, swimming, tennis, basketball, skating, cycling, dancing, or jumping rope. Find an activity that is fun for you! By choosing activities you enjoy, you’ll be more likely to stick with them. Try new physical activities.

You can be physically active anywhere! Take fitness breaks, such as walking during your lunch break and doing exercises at your desk. Take the stairs instead of the elevator. Park the car farther away from your destination. Exercise while watching television. Play with your children or pets. Every little bit counts! In fact, research indicates that even three 10-minute bouts of moderate-intensity activity throughout the day will derive health benefits.

Since there are 1,440 minutes in every day, try and schedule 30 of them for physical activity. With a little planning and creativity, even the person with the busiest schedule can make time for physical activity. Think about your daily or weekly schedule and make opportunities to be more active.

Staying active and physically fit is a crucial component of living a healthy lifestyle. Regular physical activity can improve your quality of life as well as reduce your risk of many chronic diseases, including coronary artery disease, stroke, Type II diabetes, certain types of cancer, bone loss, and osteoporosis. An active lifestyle also keeps weight under control, helps manage stress, boosts energy levels, and prevents and manages high blood pressure.

It is always a good idea to check with your doctor before starting any exercise program. If you have been inactive for awhile, start out slowly. Gradually build up the time spent doing the activity by adding a few minutes every few days or so until you can comfortably perform the minimum recommended amount of physical activity, which is 30 minutes per day. As the minimum amount of activity becomes easier, gradually increase either the length of time performing an activity or increase the intensity of the activity or both.