Friday, March 6, 2015

Be Physically Active

Happy National Nutrition Month! This week we have discussed some healthy diet changes to include into our daily lives. You have been encouraged to eat more fruits and vegetableseat breakfast 7 days per week. A healthy diet is one component of a healthy lifestyle. Another component of a healthy lifestyle is being physically active.

So how often should I be physically active?
For Cardiovascular Health the American Heart Association (AHA) recommends both aerobic and muscle-strengthening activity:
  • Aerobic Activity
    • > or = 30 minutes of moderate-intensity activity at least 5 days per week for a total of 15; or > or = 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of both moderate-intensity aerobic activity and vigorous-intensity aerobic activity
  • Muscle-Strengthening Activity
    • > or = 2 days per week moderate-intensity to high-intensity muscle-strengthening for additional health benefits.
If your goal is to lower blood pressure or cholesterol levels, the AHA recommends "an average 40 minutes of moderate- to vigorous-intensity aerobic activity 3 or 4 times per week."

Why should I be physically active?
Physical activity has many healthy benefits including lowering blood pressure, raising HDL (the "good" cholesterol), reducing risk of diabetes, and it has been shown to help with weight management Check with your personal RD or MD before starting a new diet or exercise program to make sure it is healthy, safe, and the right choice for you.
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