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| There are three important elements of a physical activity program: aerobic activity, strength training, and flexibility exercises. Aerobic activity can improve your cardiovascular endurance and burn fat. Strength training can maintain lean muscle and build strength. Flexibility exercises allow for greater freedom of movement and improved posture, increases physical and mental relaxation, and reduces muscle tension, soreness and risk of injury. |
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YOU (and possibly a co-worker, a group of friends, or a family member)
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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.
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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.
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Since there are 1,440 minutes in every day, try and schedule at least 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.
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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. |
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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 to derive important health benefits, which is 150 minutes of moderate-intensity aerobic activity every week (Example: 30 minutes per day, 5 days a week). 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.
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- Besides aerobic activity, you need to do things to strengthen your muscles at least 2 days a week. These activities should work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms). To gain health benefits, muscle-strengthening activities need to be done to the point where it's hard for you to do another repetition without help. A repetition is one complete movement of an activity, like lifting a weight or doing a sit-up. Try to do 8 - 12 repetitions per activity that count as 1 set. Try to do at least 1 set of muscle-strengthening activities, but to gain even more benefits, do 2 or 3 sets.
- You can do activities that strengthen your muscles on the same or different days that you do aerobic activity, whatever works best. There are many ways you can strengthen your muscles, whether it's at home or the gym. You may want to try the following:
- Lifting weights
- Working with resistance bands
- Doing exercises that use your body weight for resistance (i.e., pushups, sit ups)
- Heavy gardening (i.e., digging, shoveling)
- Yoga
- Source: Centers for Disease Control and Prevention (CDC)
- Healthful Information:
 
A training log can help you organize and save information about your exercise routine so you can work toward your important goals.
Printable Training Log 
Has the DelaWELL program motivated you to become more physically active? If so, Share Your "Get WELL" Story.
Resource Websites You Can Use to Create and Maintain a Physical Activity Program:
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