You Can Do It

Physical activity need not be strenuous to provide health benefits. People who are inactive or sedentary can significantly improve their health by everyday, moderate activity.

Any activities or exercises that make your heart beat faster, equivalent to brisk walking, are considered moderate. To get health benefits, moderate physical activities should be done 30 minutes or more each day, five days a week. They should be done for at least 10 minutes at a time.

Here are some everyday activities that count:

• Raking leaves
• Digging in the garden
• Waxing the car
• Walking the dog
• Mowing the lawn
• Mopping floors
• Dancing
• Pushing a stroller
• Washing windows
• Energetic vacuuming
• Swimming
• Hiking
• Shoveling snow
• Wheeling yourself in a wheelchair
• Riding a bike

It is better to do some physical activity everyday rather than to be a "weekend warrior." For example, try stretching out yard work chores in 20-30 minute segments over the week instead of doing them all on Saturday.

When you have achieved the recommended 30 minutes of physical activity per day, you can get even greater health benefits by increasing the frequency, duration and intensity. The most dramatic health benefits come from vigorous activity-the aerobic standard.